1. Squats: Stand with your feet hip-width apart, bend your knees, and lower your body as if you're sitting back into a chair. Keep your chest up and your back straight. Return to standing position. Repeat 3 sets of 15 reps.
2. Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position. Repeat with the other leg. Do 3 sets of 12 reps on each leg.
3. Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 3 sets of 20 reps.
4. Donkey kicks: Get on all fours with your knees hip-width apart. Lift one leg up towards the ceiling, keeping your knee bent, and squeeze your glutes at the top. Lower back down without touching the floor and repeat for 3 sets of 15 reps on each leg.
5. Fire hydrants: Start on all fours and lift one leg out to the side, keeping your knee bent at a 90-degree angle. Lower back down and repeat for 3 sets of 12 reps on each leg.
6. Single-leg deadlifts: Stand on one leg and hinge at the hips to lower your upper body towards the floor while extending your other leg behind you. Return to standing position and repeat for 3 sets of 10 reps on each leg.
7. Step-ups: Stand in front of a step or bench and step one foot up onto it. Push through your heel to lift your body up onto the step, then lower back down. Repeat for 3 sets of 12 reps on each leg.
8. Hip thrusts: Sit on the floor with your upper back against a bench and a barbell across your hips. Lift your hips up towards the ceiling, then lower back down. Repeat for 3 sets of 15 reps.
9. Bulgarian split squats: Stand a few feet in front of a bench and place one foot behind you on the bench. Lower your body into a lunge position, then push back up to standing. Repeat for 3 sets of 12 reps on each leg.
10. Sumo squats: Stand with your feet wider than hip-width apart and toes pointed out. Lower your body into a squat, keeping your chest up, then return to standing position. Repeat for 3 sets of 15 reps.
11. Curtsy lunges: Stand with your feet hip-width apart and step one leg back and to the side, bending both knees as if curtsying. Return to standing position and repeat on the other side. Do 3 sets of 12 reps on each leg.
12. Cable kickbacks: Attach an ankle strap to a cable machine and fasten it around one ankle. Stand facing the machine and kick your leg back behind you, squeezing your glutes at the top. Lower back down and repeat for 3 sets of 15 reps on each leg.
13. Side lunges: Stand with your feet together and step one leg out to the side, bending that knee while keeping the other leg straight. Push back up to standing position and repeat on the other side. Do 3 sets of 12 reps on each leg.
14. Clamshells: Lie on your side with your knees bent and feet together. Lift your top knee up towards the ceiling, then lower back down. Repeat for 3 sets of 20 reps on each side.
15. Hip abductions: Sit on a hip abduction machine with your legs spread apart. Push against the resistance to bring your legs back together. Do 3 sets of 15 reps.
16. Kettlebell swings: Stand with your feet shoulder-width apart and hold a kettlebell with both hands. Hinge at the hips and swing the kettlebell up to shoulder height, then lower back down. Repeat for 3 sets of 20 reps.
17. Reverse lunges: Step back with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to standing position and repeat on the other leg. Do 3 sets of 12 reps on each leg.
18. Jump squats: Start in a squat position and then jump up explosively, landing back in a squat. Repeat for 3 sets of 15 reps.
19. Box jumps: Stand in front of a box or bench and jump up onto it, then step back down. Repeat for 3 sets of 12 reps.
20. Plie squats: Stand with your feet wider than hip-width apart and toes pointed out. Lower your body into a squat, keeping your chest up, then return to standing position. Repeat for 3 sets of 15 reps.
21. Hip thrust with resistance band: Perform hip thrusts with a resistance band around your thighs, pushing against the band as you lift your hips up. Repeat for 3 sets of 20 reps.
22. Glute kickbacks with resistance band: Attach a resistance band around your ankles and kick one leg back behind you, squeezing your glutes at the top. Lower back down and repeat for 3 sets of 15 reps on each leg.
23. Hip abductions with resistance band: Attach a resistance band around your thighs and sit on the floor with your knees bent and feet flat. Push against the band to bring your knees apart, then return to starting position. Repeat for 3 sets of 20 reps.
24. Side-lying leg lifts: Lie on your side with your legs straight and lift your top leg up towards the ceiling. Lower back down without touching the bottom leg and repeat for 3 sets of 15 reps on each leg.
25. Plank leg lifts: Start in a plank position on your hands and toes. Lift one leg up towards the ceiling, keeping it straight, then lower back down and repeat on the other leg. Do 3 sets of 12 reps on each leg.