2. Bodyweight squat technique:
Step 1: With your arms at your sides and palms facing in, stand with your feet hip-width apart and your toes slightly extended. Step 2: Maintain a flat back and raised chest by slowly bending your knees and pushing your hips back while tightening your core. Step 3: Bend your elbows and bring your palms together in front of your chest simultaneously. Step 4: Squeeze your glutes as you return to your initial standing position. One rep there.
3.Glute bridge instruction:
Step 1: With your knees bent, feet flat on the ground, and arms at your sides, lie on your back. Step 2: As you raise your hips toward the ceiling, squeeze your glutes. Step 3: Without causing your back to arch, raise your hips as high as you can. Step 4: Keep your glutes engaged as you slowly lower your hips.
4. Donkey kicks Instructions:
Step 1: Put your hands under your shoulders and your knees under your hips while lying on all fours. Step 2: Kick back while squeezing your glutes and bending your knees on one leg. Step 3: Lower one leg, then do the same thing with the other.
5. Curtsy lunge to side leg raise instruction:
Step 1: Keep your feet hip-width apart as you stand. Step 2: Position your right foot diagonally behind your left leg and bend both knees to form a curtsy lunge while keeping your core engaged, hands by your ears, and elbows bent. Step 3: The next step is to raise your right knee toward your right elbow. Step 4: Again, bring your right foot behind your left leg and lower it. This is the end of one rep. Step 5: When you have completed all of your reps, you can switch to the opposite side.
6. Perform the following:
Step 1: With your wrists under your shoulders and your knees hip-width apart, get down on all fours. Step 2: Lift one leg slowly to the side and up. Move your hips up to level it. Step 3: Switch legs and return to the starting position.