Stand with feet wider than hip-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
Bend both knees 90 degrees, coming into a squat, lowering weights toward the floor.
Do not let your knees go past your toes.
Stand and repeat.
Complete 4 sets of 15 reps.
Lie on the floor and place your feet hip-width apart on a couch or bench, knees bent between 70 and 90 degrees.
Press into heels and drive hips toward the ceiling.
Drop your hips and repeat. Work up to 3 sets of 15 reps.
Standing with your right side facing a step bench, hold a 5-pound weight in each hand in front of your thighs.
Step up onto the bench sideways with your right foot and squeeze your glutes for a count of 3, then step down. Repeat for a total of 15 times on each side and work up to 3 sets. Read more at: Source