The bird dog is a beginner level core exercise that targets the glutes, shoulders, abs and lower back.
The jump squat is an explosive lower body exercise that targets the glutes, hamstrings and quads.
The bird dog is a beginner level core exercise that targets the glutes, shoulders and core.
The broad jump over the mat is an explosive intermediate plyometric exercise that targets the legs and core.
The touch drop squat is a beginner level lower body conditioning exercise that targets the butt and thighs.
The sit squat on the bench is a beginner level lower body strength exercise that is suitable for seniors and those with mobility issues.
The sky diver is a beginner level bodyweight exercise that targets the posterior chain.
The front leg swing is a lower body dynamic warm-up exercise that helps to loosen up the hips.
The glute bridge is a beginner lower body exercise that focuses on the glutes.
The air squat is a lower body exercise that targets the glutes and quads.
The hip raise is a lower body exercise that targets the glutes and hamstrings.
The lunge is a lower body exercise that targets the quads and glutes.
The mountain climber is a dynamic warm-up exercise that opens up the hips and hits the hamstrings and glutes. It's a great exercise to do before lower body exercises like lunges, squats or the deadlift.
The walkout hip stretch is an intermediate level exercise that opens up your hip and stretches your glutes.
The leg raise exercise must be done with proper form and tempo to ensure that the correct muscles are being used. Those muscles include the top of the buttocks and lower back.