Now that you’ve mastered the glute squeeze, or at least working on it- you are ready to add the next step!
Just like the glute squeezes, for this exercise you are going to need a chair, bench, step, or plyo box. Start seated, feet hip distance apart, and about a foot away from whatever you are sitting on. Start by squeezing your glutes together, then hold that muscle contraction, push through your heels, and rise up to standing.
Your goal is to focus on form and keeping your weight in your heels. Starting out, I would do 3 sets of 10 reps. You will use this movement after the basic glute squeezes as a warm-up for the entire challenge. This ensures that your glutes are firing and warmed up, ready for work. Moving forward you can use this as a warm-up for you workouts!
If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!