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Jump Squat, Wide Pushup, Pushup Jack, Bicycle, Dumbbell Stepup
Barbell Front Squat, Donkey Kick Variation
Single-Leg Box Squat, Standing Glute Kickback, Step Touch, Squat With Reach
Pushups, Burpees, Squat Jumps, Alternating Lunges, Jumping Jacks, High Knees, Squats
Squat Variation, Pushups
Side Plank, Lunge Pulses, Side Plank Pulses, Squat Jump, Side Glute Raises
Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat
Description:
1.Lay back on a mat with your knees bent and your palms on the ground. Start moving your gluteus up and down in a smooth and slow tempo. 2. Lay back on the mat with feet flat on the ground and knees bent. Extend one leg and swinging it from side to side, start lifting your hips off the ground until your knees, hips, and shoulders form a straight line. Try to squeeze your gluteus hard, keeping your abs drawn in order to not overextend your back during the exercise. 3. Stand with your knees and hands on the ground (or you may use a step or a bench). Keeping your arms straight, lift your right leg up, then put it down and repeat with the left leg.
