The squat portion of this exercise mainly targets the quads, but it also gets into the hamstrings and glutes. The kickbacks target the glutes, hamstrings, and hip flexors, Melissa noted. You'll also feel your core and calves during this combo, she said.
- Stand upright with your feet shoulder-width apart.
- Sit back into a squat with your weight on your heels and chest up.
- Come back to standing and kick your left leg out behind you, slightly bending at the knee. You should feel this in your glute.
- Return to standing, do another squat, then kick your right leg out behind you.
- Keep doing squats and alternating legs, keeping your core tight, for 30 seconds.
