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The best way to build your glutes without using weights

This curtsy lunge modification adds both size and strength.

It’s a challenging move that takes as much coordination as it does strength, and it’s a good way to get in your leg workout quickly.

Now, we’re about to make the curtsy lunge a little bit harder. As Paige Hathaway, Global Ambassador at F45 Training, shows us in the video above, a simple hop can add all sorts of pain to a curtsy lunge.

“This is an F45 exercise, so I’m excited to show you guys it,” she says. “It targets the glutes and the hamstrings.”

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You start with your typical curtsy lunge—feet shoulder-width apart, and lunging back diagonally. This move targets more muscles than your typical reverse lunge, and adds a bit of a coordination challenge as well.

But instead of coming back from the lunge into an upright position, Hathaway adds an extra challenge to the mix: a hop. “We’re going to add an element,” she says. Hopping on your front foot gives your other leg extra work.

It’s a plyometric motion that adds explosive power, burns more fat, and builds more muscle.

Hathaway recommends doing this move on 30 seconds for each leg. That’s a quick burn for someone who’s short on time—and loves to work their legs.

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