1. Stand with your feet shoulder-width apart, hands at your sides, on your hips, or clasped in front of your chest.

2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground, and your knee is directly above your ankle.

3. Push through your right heel and step back to the starting position.

4. Repeat the movement, this time stepping forward with your left foot.

5. Continue to alternate between legs for the desired number of reps.

1. Stand straight with your feet shoulder-width apart and your toes pointing forward. Keep your arms relaxed in front of you, palms facing your thighs, as if you were holding an imaginary barbell.

2. Hinge at the hips and bend the knees slightly, lowering your torso towards the floor, maintaining a neutrally straight spine. Your arms will lower towards your feet.

3. When your hands reach your knees or shins, pause for a second, and then push through your heels to stand back up to the starting position. Keep your back straight throughout the movement.

4. Repeat the exercise for the desired number of reps.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Begin by standing upright, feet hip-width apart, and hands either relaxed to the sides or gently clasped in front of your chest.

2. With your left foot, ‘draw’ a semicircle until your left foot is behind your right, at a lunge distance.

3. Drop into a lunge, as deeply as possible, without allowing your knee to touch the floor.

4. Contract your gluteal muscles and return to starting position.

5. Repeat for the opposite leg to complete one rep.

1. Lie on your back with your knees bent. Rest the back of your heels on an elevated surface, such as a bench or step.

2. Engage your glutes and lift your hips up towards the ceiling.

3. Pause at the top of the movement and squeeze your glutes.

4. Lower your hips back down to the starting position.

1. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

2. Engage your glutes and lift your hips up towards the ceiling.

3. Pause at the top of the movement and squeeze your glutes.

4. Lower your hips back down to the starting position.

1. Stand with your feet hip-width apart and take a big step forward with one foot.

2. Lower your back knee down towards the ground, keeping your front knee bent at a 90-degree angle.

3. Push through your front heel to straighten your legs.

4. Remaining in the split stance, again lower yourself into a squat.

5. Repeat for the desired number of repetitions before switching sides.

1. Stand with your feet shoulder-width apart and toes pointed slightly outwards.

2. Lower your hips down and back as if you were sitting on a chair.

3. Keep your weight in your heels and your chest up as you lower down.

4. Push through your heels to return to the starting position.

1. Start in a tabletop position with your hands and knees on the ground, your hands shoulder-width apart, and your knees hip-width apart.

2. Keeping your core engaged, lift one leg off the ground and bend the knee to 90-degrees. This is your starting position.

3. Extend your lifted leg back and up towards the ceiling, keeping your foot flexed and your glutes engaged.

4. Return your lifted leg to the starting position and repeat for the desired number of repetitions before switching sides.