A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Targets the inner thighs and glutes for a toned lower body.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Stand with feet wider than shoulder-width, toes pointed out.
- 2.Lower into a squat, keeping knees tracking over toes.
- 3.Push through heels to return to standing.
- 4.Squeeze glutes at the top.
Pro Tips
- •Keep chest up and back straight.
- •Push knees out over toes.
- •Go as deep as comfortable.
Equipment
None
Safety
Keep knees tracking over toes.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.