This is a 20-minute glute-focused workout designed to build strength, control and lower-body endurance. You’ll notice several progressions throughout the session. Select the level that feels appropriate for your body today and gradually challenge yourself with the more advanced variations as your strength improves. Over time, you may also choose to add ankle weights to further increase the intensity.

If you have trouble with squats, start with a higher range. As your mobility and strength develop, you can safely progress to deeper squats at a pace that feels comfortable and sustainable.

Your consistency is what drives progress..