This strength training exercise will work the quads, glute muscles, as well as the hip and pelvic muscles. It does not require any special equipment, and so can be done anywhere, at home or in a gym. It will strengthen your glutes while helping to increase fat loss in the hips and buttocks. It also helps to stretch your hip flexors.

Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris


  • Place the feet so that the hips form a 90 degree angle.
  • Press the top of the back foot on a step.
  • Keep the back straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Bend the knees to a 90 degree angle.
  • Lower until the front leg forms a 90 degree angle.
  • Keep the back straight.
  • Keep the weight on the front foot.
  • The forward knee must not pass the toes.


Always look forward. Never curve the back. Keep the abdominals contracted. Never let the front of the knee pass the toes. Keep the middle of the knee cap in line with the 2nd toe. Never lock the knees. Always keep the weight on the front foot.