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Beyond making you look good in pants and being women’s talking point, glutes are vital for lower-body power, says strength coach Mike Boyle, the owner of Mike Boyle Strength & Conditioning, in Winchester, Massachusetts. “This exercise may be one of the best moves because it targets the knees, hips, and glutes for maximum muscle.”
HOW TO DO IT 1 Lie face-up on the floor. Position your head and shoulders on a Bosu ball. Your legs should be bent about 90 degrees and your feet flat on the floor and close together.
2 Begin by raising your hips so that your body forms a straight line from your knees to shoulders. Place your arms at a 45-degree angle from your body, and keep your core muscles (abs and glutes) tight.
3 Lower your butt until it lightly touches the floor, and then lift it to the starting position by squeezing your glutes. Hold that position for 5 seconds, and repeat. Complete 2 to 3 sets of 8 to 12 reps.
OUR EXPERT’S TIPS
Add this exercise to your core routine or before beginning your lower-body workout to activate your glutes.