1. Sumo squat 

Targeted muscles: inner thighs

Stand with both legs slightly wider than the shoulders. Knee, foot, toes are pointing to the same direction. Squat down until your hips are lower than your knees, keep the back straight and use the glutes and quad to get back up.

2. Squat jump

Targeted muscles: quads, glutes and core

Open your legs shoulder width apart, keep the back straight and squat down. Then jump up and down to squat position immediately.

3. Bulgarian split squat

Targeted muscles: quads and glutes

Put one foot on a chair or bench. The back foot height should be at knee level and keep the back straight. Squat down and the front knee should form 90 degree.

4. Side squat 

Targeted muscles: glutes and quads

Stand with both legs slightly wider than the shoulders. Knee, foot, toe are pointing to the same direction. Squat to one side and down until your hips are lower than your knees. Keep back straight, get up and squat to the other side.

*1 set: 12-15 times of each exercise
*Do 3-4 sets
*Rest 30 seconds between each set

FOR ADVANCED LEVEL...

glute band

GLUTE BAND (3 different length)

kettlebell

More equipment