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The bodyweight sumo squat uses a wider stance than a conventional bodyweight squat, with the toes turned outward. The thighs and hips lower and raise the body together. There is no jumping phase or external load in this version.

1. Set your feet wider than your usual squat stance and turn the toes outward comfortably.
2. Brace your trunk and bend your hips and knees, allowing the knees to follow the direction of the toes.
3. Lower only as far as you can keep the feet planted and the movement controlled.
4. Stand by pressing through both feet. Reset your posture before the next repetition rather than bouncing upward.

The floor glute bridge raises the pelvis while the shoulders and feet remain supported. It trains hip extension and requires no exercise equipment; a mat can improve comfort.

1. Lie on your back, bend your knees and place both feet on the floor.
2. Brace gently and keep your arms beside your body.
3. Press through your feet and lift your hips until your trunk and thighs form a controlled line.
4. Lower your hips smoothly and repeat without pushing into an exaggerated back arch.

A short-range floor curl with the legs extended and the arms reaching along the thighs. Despite its name, the demonstrated quarter sit-up lifts only the upper torso.

1. Lie on a mat with the legs long and arms beside the thighs.
2. Set a comfortable head position and keep the lower body still.
3. Curl the shoulders and upper back a small distance from the mat.
4. Lower slowly without using a sharp head nod to begin the next repetition.

The bodyweight sumo squat uses a wider stance than a conventional bodyweight squat, with the toes turned outward. The thighs and hips lower and raise the body together. There is no jumping phase or external load in this version.

1. Set your feet wider than your usual squat stance and turn the toes outward comfortably.
2. Brace your trunk and bend your hips and knees, allowing the knees to follow the direction of the toes.
3. Lower only as far as you can keep the feet planted and the movement controlled.
4. Stand by pressing through both feet. Reset your posture before the next repetition rather than bouncing upward.

This single-leg glute bridge lifts the hips from the floor with one planted foot while the other leg stays straight and unloaded. The shoulders and arms provide floor contact, and gluteus maximus is the primary target. The straight free leg is part of this demonstration; folding that knee toward the torso changes the selected variation.

1. Lie on your back with the arms beside your body. Plant one foot firmly with the knee bent and settle the shoulders on the floor.
2. Extend the opposite leg and keep it clear of the ground. Establish a level pelvis before lifting rather than leaning onto one side.
3. Press through the planted foot to raise the hips. Keep the free leg extended without kicking it upward to start the lift.
4. Pause at a controlled alignment between the torso and working thigh. Avoid rotating the pelvis or forcing the lower back into a larger arch.
5. Lower the hips gradually to the floor while the free foot stays unloaded. Complete the intended repetitions, then reset the feet and change working sides.

A floor crunch with the legs raised and the hands reaching toward the feet. The reach follows a controlled upper-torso curl rather than a forceful leg swing.

1. Lie on a mat and lift the legs toward a comfortable upright position.
2. Reach the arms toward the feet while keeping the neck relaxed.
3. Curl the upper back upward without throwing the legs toward the face.
4. Lower the shoulders smoothly and maintain the chosen leg position.