Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
BEGINNER
Sumo Squat Slide-In
Sumo Squat Slide-In is an effective lower body strength exercise that specifically targets quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles.
Demonstration Video
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Target Muscles
Instructions
- Stand with your heels together, feet pointed, and then take a big step forward with one foot, turn your toes out, bring your hips back and squat down on the floor. When squatting, place your hands on the floor.
- Get up and return to the starting position. Then step to the side with the other leg and repeat.
Tips
- Don't let your knees drop in when squatting.
- Be sure to reach your foot far enough away from your body to create a broad base.
- Don't let your heels leave the floor in the squat.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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