The Set-Up: Stance will vary slightly from person to person, Tamir explains, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. The Squat: Initiate the movement by sending the hips back as if you�re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs�you don�t want your hips to pull too far back, Tamir says.

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don�t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Stand in a split stance with your front heel 2�4 feet in front of your back foot. Raise your back heel to place weight evenly along your toes. The weight on your front foot should be evenly distributed along the entire foot. Grip the floor with your front foot to create a stable foot position. Square your hips. Your posture should be tall with your torso upright and feet shoulder-width apart. Bend your knees slightly. Your shoulders should be over your hips or slightly ahead of your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Place your hands on your hips or hold dumbbells by your sides. Engage your core. Begin the downward movement by bending the hip, knee, and ankle of your front leg and allowing your back knee to bend toward the floor. Lower until your front leg is parallel to the floor. Your back knee should be underneath your rear hip, 1�2 inches above the ground. Pause at the bottom for 1�2 seconds. To begin the upward movement, push your front foot into the ground to initiate standing. As you stand, keep your chest high, and squeeze your front glute. Allow your front knee to straighten and your hip to travel forward. As you finish the movement, squeeze your quadriceps while maintaining a neutral spine and a slightly bent knee. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you�re attempting not to spill any water out of the front, back, or sides of the bucket.

Stand straight with feet together. Plant the balancing leg into the floor (tripod foot). Lean forward from the hips and stretch arms forward while extending one leg back. Keep your back neutral, the toes are pointing toward the floor. Bend the balancing leg slightly to accommodate the forward bend of the upper body. Return slowly to the standing position and repeat

Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. �Your torso may lean forwards as step to the side � that�s fine, as long as you maintain a flat lower back,� Maslewska says. Exhale to reverse the movement and stand tall. That�s one rep. If you want to add weight, hold a dumbbell in each hand and use them to frame your bent leg. What an overachiever.

Muscles worked: This variation primarily targets your iliotibial tract and vastus lateralis. Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground. Make sure your toes are turned outward at 45-degree angles and your knees are facing in the same direction as your toes. Drive down through your feet and push your hips up. You should feel this variation fatiguing the outer portion of your thighs. Make sure you keep your knees over your toes throughout the entire movement. Don�t let them move forward over the toes. In a controlled motion, let your hips sink back down toward the ground. This completes 1 repetition. Perform 3 sets of 15 repetitions, or 3 rounds of a 30-second hold.

Muscles worked: This variation primarily targets your adductor longus, gracilis, adductor magnus, and sartorius.Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground. Make sure your toes are pointed straight forward and your thighs are parallel to each other. Drive down through your feet and push your hips up. You should feel this variation fatiguing the inside of your thighs. Make sure you keep your knees over your toes throughout the entire movement. In a controlled motion, let your hips sink back down towards the ground. This completes 1 repetition. Perform 3 sets of 15 repetitions, or 3 rounds of a 30-second hold.

Muscles worked: This variation primarily targets your biceps femoris, semitendinosis, gracilis, gluteus maximus, and gluteus medius. Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground. Drive your weight downward through your heels and elevate your hips. You should feel this variation fatiguing the back of your legs and glutes. To make sure you are targeting the posterior portion of your thighs, bring your toes off of the ground as you drive up. In a controlled motion, let your hips sink back down toward the ground. This completes 1 repetition. Perform 3 sets of 15 repetitions, or 3 rounds of a 30-second hold.

Lean your upper back against the bench with the legs out in front of you. Adapt a shoulder-width stance with toes turned outwards. Thrust your hips upwards into the air.

Place your upper back against the edge of the bench with legs in front of you. Your feet should be in a closer stance with bands around the thighs. Extend your hips upwards towards the ceiling while keeping knees pointed outwards by pushing against the resistance of the band. At the top of the movement step out laterally once alternating each foot.

Grab a small loop band. Step through the band with both feet, pull it up until its just above the knees, and adjust it until it�s as comfortable as a rubber band that�s squeezing your legs together can be. You can also place the band around the ankles, this might be a little more difficult, and it won�t give you the same feed back that many people need to make sure their knees aren�t caving inward. Position yourself, standing on the floor, in a semi-squatted position � like an athletic ready position. Feet around shoulder width apart, knees pushing outwardly into the band, butt pushed backward slightly (seated back). Your core should be engaged. Your glutes may feel this a bit already. Keep the knees pushing outwardly into the band, press into the floor with your left foot using it to push yourself to the right, step wider than shoulder width apart with your right foot. Once your right foot hits the ground, your stance should be wider than shoulder width apart. With control, step the left foot towards the right brining it back to a shoulder width stance � your starting position. You should have taken one large side step, all while keeping your butt seated back and your knees slightly bent. You should feel this in your glutes. Continue on like this, in a side stepping motion for 5-10 steps towards the right. Then reverse and walk 5 � 10 steps towards the left. Work up to 3 rounds of this with the band of your choice, before moving up to a heavier band or more steps. Be sure to keep constant tension on the band by pressing the knees outward into the band. Do not break your semi-squatted position during your stepping, keep your hips seated back and a slight bend in the knees. Never let the feet come in any closer than shoulder width apart, your steps should be wide.

Start by laying on your side with your body in one long line. Move your legs a few inches ahead of you so that you are in a banana shape. Lift your ribs and prop your head upon your hand. Be sure that you keep your back and neck in good alignment. Place your upper leg foor on the ground behind your lower leg knee. Inhale, and reach the bottom leg long, lifting it off the floor. Keep it straight as you lift; do not bend the knee. Exhale and maintain that sense of length as you lower the leg back down. Release by lowering your leg in a controlled motion and slowly.

Start by laying on your side with your body in one long line. Lift your ribs and prop your head upon your hand. Be sure that you keep your back and neck in good alignment. Straighten both of your legs, lift the upper leg in the air and keep it there. Now lift your bottom leg until your both feet tap each other and lower down in slow and controlled motion. Repeat.

Start on your side with your neck supported by your hand and your body in a straight line. Bring your top leg in front for support. Raise your lower leg and pulse for 30 seconds, moving just from your hip joint. Repeat on the opposite side.

Muscles worked: This variation primarily targets your iliotibial tract and vastus lateralis. Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground. Make sure your toes are turned outward at 45-degree angles and your knees are facing in the same direction as your toes. Drive down through your feet and push your hips up. You should feel this variation fatiguing the outer portion of your thighs. Make sure you keep your knees over your toes throughout the entire movement. Don�t let them move forward over the toes. In a controlled motion, let your hips sink back down toward the ground. This completes 1 repetition. Perform 3 sets of 15 repetitions, or 3 rounds of a 30-second hold.

Muscles worked: This variation primarily targets your rectus femoris, vastus lateralis, vastus medius, and sartorius. Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground. Lift your heels, drive your weight downward through your toes, and elevate your hips. To make sure you are targeting the posterior portion of your thighs, bring your toes off of the ground as you drive up. In a controlled motion, let your hips sink back down toward the ground. This completes 1 repetition. Perform 3 sets of 15 repetitions, or 3 rounds of a 30-second hold.

Muscles worked: Depending on how you place your feet, this move can target any desired muscle of the thigh or glute. Start flat on your back with your legs bent at a 90-degree angle and feet placed flat on the ground. Raise 1 leg off the ground straight up in the air. Drive your weight downward through the leg on the floor. Work to keep your hips squared. You should feel this variation fatiguing your entire thigh and buttocks. In a controlled motion, let your hips sink back down toward the ground. This completes 1 repetition. Perform 3 sets of 15 repetitions, or 3 rounds of a 30-second hold.

Start on all fours with knees hip-width apart. Place hands under your shoulders and neck and spine should be neutral. Place band around the thighs to provide resistance for your glutes as you lift your leg up. Brace your core and lift one of your legs up. Knees staying bent and foot staying flat while hinging at the hip. Use your glutes to press your foot directly towards the ceiling and squeeze at the top. Do reps with the other leg when finished with the first.

The purpose of the pulse is to really fatigue the lower glute area after doing banded kickbacks. Maintain same position - knees hip-width apart, hands under shoulders, neck and spine neutral. Brace the core and lift your leg up towards the ceiling while keeping knees bent and foot flat. Instead of bringing the leg down, keep it up and pulse it towards the ceiling. The band is optional for this exercise.

Place a band around your thighs and kneel on the ground with knees wider than hip-width apart, so you feel the pressure of the band. Tighten your core and drive your glutes forward as you lift your body upwards. Slowly sit back while keeping a braced form of your upper body. Sit back on your lower legs and thrust forward again.

Lie on the ground on your hip and place your lower arm and lower foot on the ground for support. Straighten your lower leg, keep the knee locked. Straighten your upper arm. Lift your lower leg up and tap it with your upper hand. Repeat.

Lie in a side plank position with your lower arm on the ground, upper foot on the ground behind your lower leg. Raise your lower leg up and perform pulses.

Lie in a side plank position with your lower arm on the ground, upper foot on the ground behind your lower leg. Straighten the lower leg, keep the knee locked. Raise your lower leg and tap it with your upper hand. Repeat.

This is a challenge with a limited amount of time. Not to be mistaken with the seconds collection. The challenge is how many reps you can do in 3 minutes. Endurance! Try to beat your previous record. Do not chase reps and sacrifice good form!