Sculpt Sexy Curves

Banded Quadruped Hip Extension

3 sets, 30 reps

Put a band around your legs with one side above the knee (working leg) and one side below the knee (grounded leg). Get down on all fours and bring your knee up as high as you can for a kickback.

Sumo Kettlebell Squats

3 sets, 12 reps

Turn your toes slightly outward and hold the kettlebell in the middle between your legs. Make sure you keep your chest up as you squat down!

Barbell Hip Thrust

Warm-up set of 15 reps, then 3 sets of 8-12 reps

Make sure the bench is at the correct height for you and use a pad to protect your hips. Keep your chin tucked and play around with your foot position until you feel this exercise in your glutes. Keep your spine neutral and squeeze your glutes as you come up on each rep!

Dumbbell Romanian Deadlift

3 sets, 12 reps

Give your back a slight arch and sit your hips back as you descend down until the dumbbells come right below your knees. Make sure you keep your head and spine in alignment the entire time.

Reverse Lunges

2 sets, 10 reps

You can perform this last exercise with bodyweight, bands, or dumbbells. Lean a little bit forward to target the hamstrings and glutes more than the quads.

https://youtu.be/r1EPNT6cwTU