The gym might be closed, but you can still get your body moving! Join fitness instructor Jeremy Park and In The Know for an at-home workout that will get your heart pumping and have sweat flying in your living room — not to mention, get your muscles toned and tight.
Your glutes (aka the muscles in your butt) are your body’s largest and most powerful muscle group and are used for everything, from standing up to moving forward. They also help control your hips, keeping them loose and your pelvis stable.
“No matter what sport or day-to-day activity you’re doing, good glute strength is crucial for endurance, power, and pain prevention,” Jordan Metzl, M.D., a sports medicine physician in New York City told Men’s Health.
And, being that they’re so large, exercising them could help increase your metabolic rate or metabolism, which is the measurement of the calories you burn while resting (like when you’re on the couch watching Netflix).
There are tons of ways to work the glutes, but these five types of squats are an amazing start to a stronger, more powerful and tighter booty.
1. Pulse Squats (4 sets, 30 seconds)
Keep your feet under your hips, bend down into a squat position and then pulse up and down without fully standing up.
2. Single Leg Chair Squats (4 sets, 12 reps)
You’ll need a chair or sofa for this one. Balancing on one foot, sit down on the chair and stand back up without the other foot touching the ground. Do 12 reps on each leg, four times.
3. Wide Squat Jumps (3 sets, 15 reps)
Keeping your feet wide, toes angled outward a bit and knees over the toes, squat down and jump up. When you’re in the air, beat your feet together and land back in a wide squat.
4. Lateral Squat (3 sets, 12 reps)
Spread your feet wide and drop into a squat on one side, keeping the opposite leg straight on the ground and your bottom back. Alternate sides for 12 reps and repeat two more times.
5. Split Squat Pulses (3 sets, 12 reps)
Place one foot in front of you and one behind you to do a lunge and pulse. Do this 12 times on each side, then repeat two more times.
If you enjoyed this article, you might also enjoy reading about where to find easy-to-use fitness equipment for feeling the burn at home.
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