The sumo squat is an alternative to the standard squat that targets the glutes, hamstrings, and inner quadriceps.
To begin, stand with your feet wider than shoulder-width apart and toes slightly pointing outward.
Optionally, hold a dumbbell or kettlebell with both palms in front of your body.
To perform the exercise, place your ankles shoulder-width apart.
Then, take a large step forward with your right foot and squat until your right thigh is parallel to the ground.
To return to the initial position, press through your right heel.
Hip thrusts with weights are an excellent exercise for building glutes and fortifying the lower spine.
Begin by sitting with your back against a settee on the ground.
Bend your legs and place your feet shoulder-width apart on the ground.
Take a large step forward with the right foot and squat until your right thigh is parallel to the ground.
Next, stand back up by pushing through your right heel, take a large step forward with your left foot.
Then, stand back up by pushing through your left heel, and repeat on the right side.