Deadlifts: Target the posterior chain muscles, including hamstrings & lower back. Stand with feet hip-width apart, bend knees, then drive through heels to stand up straight.
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Lunges: Step forward with one leg, lowering into a lunge. Bend both knees 90 degrees, keeping weight in heels. Drive back up and repeat on other side.
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Glute Bridges: Lie on your back with your knees bent and feet on the floor. Squeeze your glutes & push your hips up toward the ceiling, creating a straight line from your shoulders to your knees.
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Fire Hydrants: Get on hands and knees, lift one leg out to the side. Keep knee bent and kick the leg in and out like a dog peeing on a fire hydrant.
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Bulgarian Split Squats: Stand with one foot on a bench behind you, other foot forward. Bend both knees to lower down until front thigh is parallel to floor, then stand back up.
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Kettlebell Swings: Hold kettlebell with both hands between legs. Swing kettlebell back between legs then powerfully swing it forward up to chest height.
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Running & Cardio: Go for a run outside or on a treadmill to get your heart pumping. Do any cardio exercise like biking, swimming, or jumping rope to raise your heart rate.
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Donkey Kicks: Get on hands and knees, lift one leg up and back. Squeeze the glute and lower the leg back down slowly.
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Squats: Mainly work the muscles in your lower body, like your thighs (quadriceps), the back of your thighs (hamstrings), your buttocks (glutes), and your calves.
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Step-Ups: Step up onto a box or step with one leg. Stand on the box with both legs, then step back down leading with the same leg.