by Abrar Khan
Glute Bridge
Split Squat
lateral Lunges
Squat
Time: 10 Minutes
Equipment: only Mat
Good for: Butt, Quads, Hamstrings
Do each exercise for 10–15 reps. For the split squat and lateral lunge, this means 10–15 reps on each side. Rest 30–60 seconds before moving onto the next exercise. After all four exercises are finished, rest for 60–90 seconds. Complete 2 to 3 total rounds.
Instructions
Slowly lower your hips to return to the starting position. That’s 1 rep. Do 10–15 reps.
Push through your right foot to return to the starting position. That’s 1 rep. Do 10–15 reps, then switch sides and repeat.
Stand by squeezing your glutes and return to your starting position. That’s 1 rep. Do 10–15 reps.
Pause for a second, and then push off your left leg to return to the starting position. That’s 1 rep. Do 10–15 reps, then switch sides and repeat.