Brigopt

Squat with Lateral Leg Raise – Legs, Glutes & Balance in One Move.

This variation combines a squat with a lateral leg raise, helping you build strength through your legs and glutes while also improving balance and hip control.

The squat works your lower body, while the leg raise targets the outer glutes — an important area for hip stability and support.

🔹 How to Do a Squat with Lateral Leg Raise

1️⃣ Set up:
Stand with feet shoulder-width apart, chest lifted, and core gently braced.
2️⃣ Squat:
Sit back into your squat position, keeping heels down and knees tracking over toes.
3️⃣ Stand up:
Push through your heels to return to standing.
4️⃣ Leg raise:
Lift one leg out to the side with control.
👀 Keep the lifted leg and toes slightly pointed down to help engage the outer glutes more effectively.
5️⃣ Control:
Avoid leaning your body to the side — stay tall and balanced.
6️⃣ Alternate:
Switch legs each rep.
Aim for 8–12 reps per side.

🔹 Benefits:
✅ Strengthens glutes, quads, and hips
✅ Targets the outer glutes for better hip stability
✅ Improves balance and coordination
✅ Builds lower-body control
✅ Great functional movement for everyday life

👉 Follow for more exercises and tips like this

Elevated Glute Bridge – Level Up Your Glute Strength.

Elevating your feet during a glute bridge increases the challenge on your glutes and hamstrings while also demanding more core control.

It’s a brilliant progression once standard glute bridges start to feel easier.

🔹 How to Do an Elevated Glute Bridge

1️⃣ Set up:
Lie on your back with heels placed on a chair, step, or bench.
Knees bent, arms by your sides.
2️⃣ Brace:
Engage your core and gently flatten your lower back into the floor.
3️⃣ Lift:
Push through your heels and lift your hips toward the ceiling.
Squeeze your glutes at the top.
4️⃣ Control:
Avoid over-arching your lower back.
Keep ribs down and hips level.
5️⃣ Lower:
Slowly lower your hips back down with control.
6️⃣ Repeat:
Aim for 10–15 controlled reps.

🔹 Benefits:

✅ Strengthens glutes and hamstrings
✅ Improves hip stability
✅ Builds posterior-chain strength
✅ Challenges core control
✅ Great progression from standard glute bridges

👉 Follow for more exercises and tips like this

Client Success Story — 1 Stone Down, Built Strength and Feeling Great in Clothes Agin

Over the past 6 months, Tripti has:
✅ Lost a stone (7kg's)
✅ Got stronger and more toned
✅ Built consistent, sustainable habits
✅ Gained the confidence to train independently

At the start, the focus was clear — weight loss.
But as the journey progressed, the goal evolved into something much more powerful…
➡️ Building better habits
➡️ Making strength training a long-term priority
➡️ Creating a routine that fits into real life

Through consistent effort and following my 5-Step Methodology (Mindset, Motivation, Meals, Move & Maximise), this client didn’t just lose weight — they built a lifestyle.

Now, they have the tools, knowledge, and confidence to continue on their own — which is always the ultimate goal 👏

This is what long-term success looks like:
Not quick fixes, but lasting change ✨

Kickstart your fitness by booking your free home taster - link in bio.

Half Squats – A Knee-Friendly Way to Build Strength 💪

If full squats feel uncomfortable on your knees, half squats are a great alternative.

By working through a smaller range of motion, you can still build leg strength, improve control, and move with confidence — without unnecessary strain.

🔹 How to Do Half Squats

1️⃣ Set up:
Stand with feet shoulder-width apart.
Chest lifted, core gently braced.
2️⃣ Lower:
Sit back into your hips and lower halfway down — not too deep.
3️⃣ Position:
Keep heels flat, knees tracking over toes, and chest tall.
4️⃣ Control:
Move slowly — no dropping into the position.
5️⃣ Rise:
Push through your heels to stand back up.
6️⃣ Repeat:
Aim for 10–15 controlled reps.

🔹 Benefits:

✅ Builds leg and glute strength
✅ More knee-friendly than deep squats
✅ Improves control and confidence
✅ Great for beginners or returning from injury
✅ Easy to do at home

👉 Follow for more exercises and tips like this.

Reverse Lunge to Step-Up

The reverse lunge to step-up combines two powerful movements into one smooth sequence.

It builds strength in your legs and glutes while improving balance, coordination, and control — making it a great functional exercise for everyday movement.

🔹 How to Do a Reverse Lunge to Step-Up

1️⃣ Set up:
Stand tall in front of a step or chair.
Chest lifted, core gently braced.
2️⃣ Reverse lunge:
Step one leg back into a reverse lunge.
Lower with control, keeping your front knee tracking over your toes.
3️⃣ Drive forward:
Step forward and place your front foot onto the step.
4️⃣ Step up:
Push through your heel to step up onto the chair or step.
5️⃣ Control:
Stay balanced at the top, then step back down and repeat.
6️⃣ Repeat:
Aim for 6–10 reps per leg.

🔹 Benefits:

✅ Builds glute and leg strength
✅ Improves balance and coordination
✅ Strengthens one leg at a time
✅ Challenges control through movement
✅ Transfers to real-life activities like stairs and stepping

👉 Follow for more exercises and tips like this.

Single-Leg Glute Circles (Plank) – Core + Glutes in One Move 💪

This variation takes a standard plank to the next level.
By adding single-leg circles, your core has to stay stable while your hips move — building strength, control, and coordination at the same time.

It’s simple, but very effective when done with control.

🔹 How to Do Single-Leg Glute Circles (Plank)

1️⃣ Set up:
Start in a strong hand plank.
Hands under shoulders, body in a straight line.
2️⃣ Brace:
Engage your core and lightly squeeze your glutes.
Keep your hips level.
3️⃣ Lift:
Lift one leg slightly off the floor.
4️⃣ Circle:
Draw small circles with your lifted leg.
Keep the movement controlled — no swinging.
5️⃣ Stay stable:
Avoid twisting or dropping your hips.
6️⃣ Repeat:
8–12 circles each direction per leg.

🔹 Benefits:

✅ Builds deep core stability
✅ Strengthens glutes and hips
✅ Improves balance and coordination
✅ Challenges control without impact
✅ Great progression from standard plank

👉 Follow for more exercises and tips like this

✨ Client Success Story Shona — 2 Stone Down & Stronger Than Ever ✨

Over the past year, Shona has:
✅ Lost nearly 2 stone
✅ Got stronger and more toned
✅ Built consistent, sustainable habits
✅ Gained the confidence to train independently

At the start, the focus was clear — weight loss.
But as the journey progressed, the goal evolved into something much more powerful…
➡️ Building better habits
➡️ Making strength training a long-term priority
➡️ Creating a routine that fits into real life

Through consistent effort and following my 5-Step Methodology (Mindset, Motivation, Meals, Move & Maximise), Shona didn't just lose weight — shebuilt a lifestyle.

Now, she has the tools, knowledge, and confidence to continue on their own — which is always the ultimate goal 👏

This is what long-term success looks like:
Not quick fixes, but lasting change

Can't feel your glutes when squatting? Try this and feel the burn 🔥

Adding a resistance band below (or above) your knees takes your squat to the next level:

✅ Glute activation – fires up the outer glutes for a toned, lifted bum.

✅ Better form – keeps knees tracking safely over toes.

✅ Hip stability – strengthens the muscles that support your back + knees.

✅ Joint friendly – builds strength without heavy weights.

How to do Squats with Band.

🔹 Band just below the knees (you can try above too)
🔹 Push knees out against the band (don’t let them cave in)
🔹 Sit hips back as if into a chair
🔹 Chest tall, core braced, heels drive the floor away

💡 Try 2–3 sets of maximum reps with strict form before or after your main workout to really feel your glutes working.

👉 Save this post for your next workout & tag a friend who wants stronger glutes!