It takes most of your daily load but your butt is sometimes ignored, making it weak and painful. When there’s a literal pain in the butt, you know you have been ignoring the glutes.

In your fitness routine, you might focus on your abs and arms, but getting stronger glutes helps get you through any physical activity, whether it is running, cycling, swimming or yoga. Glutes are often left out of runners’ strength training programs and that’s a cardinal sin. When you run, the glutes hold our pelvis level and steady, extend your hip, propel us forward, and keep our legs, pelvis, and torso aligned. Yes, they do a lot, and it makes them an all-important cog.

Here are some squat variations that will help you remain ready for action whenever called upon. These squat variations are extremely essential if you are training for a career in sports or with a serious sports team.

When you are out walking too, your glutes could freeze up if you are less prone to activity. Get them stronger with just 10 minutes a day of mobiefit BODY. Which exercises should you choose from the Quick Start list of mobiefit BODY free home workouts?

Forward Lunges
Tight hip flexors can inhibit the firing of glute muscles. Stand with your feet about 6 inches apart from each other toes pointed forward. Step forward with one leg and lower your body to 90 degrees at both knees. Keep your weight on your heels while lowering yourself and don’t allow your front knee to cross the toe line. Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set. Keep your back upright. The further you step, the more you work out the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs.

Russian Squat Jumps or Squat Jumps
This is one of the classic squat variations. For a Russian Squat Jump, stand straight, and keep your legs wide and toes pointed outward. Go into a squat position and keep your hands locked behind your head or crossed in front of you at shoulder height.

Jump up to comfortable height, but not too high and then come back to original position. For a squat jump get into a standard squat position. Lower yourself into the deep squat position, stopping when your thighs are below the knee level.

Instead of getting back up slowly, push up through your legs and launch yourself straight up, off the floor. Swing your arms over your head from the sides while jumping. Land back into the deep squat position

Single stiff leg deadlift
Get into a standard position for this squat variation, lift one leg off the floor to stand on one leg. Keep the off-ground leg bent behind you at around 30 degrees. Now lean forward from your hip, until your back is parallel to the floor. Lift the off-ground leg slowly upward and get it back down.

Figure-4 Squat
For a Figure-4 Squat, start in the standard squat position and hold the phone while keeping your arms outstretched. Squat down a little and as you’re lowering yourself, lift your right leg and cross it over your left leg. Let your right ankle rest on your left knee. Make sure your bent leg is nearly parallel to the ground, before getting back to the starting position. Repeat the same with the other leg. This variation adds strength to inner thighs and makes your hip muscles far more agile. It also adds flexibility to your knees.

This should take care of the muscles that take care of your daily movement and activity. With stronger glutes, sitting for long hours won’t be uncomfortable, and activities like running or your daily brisk walk can continue unhindered despite the long sitting time.

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