I’m a personal trainer — this one simple move can build your glutes and strengthen your deep core at the same time
This no-equipment move targets the glutes, hamstrings, hips, deep core, and even the shoulder stabilizing muscles
Personal trainers often look for exercises that can target multiple muscle groups simultaneously, saving time for their clients. One such exercise is the quadruped rainbow, a simple yet effective move that targets the glutes, hamstrings, hips, deep core, and shoulder stabilizers. This no-equipment exercise is suitable for beginners but can be made more challenging for those who are more advanced.
To perform a quadruped rainbow, begin on all fours with your core engaged. Extend one leg, lifting it in a semi-circular motion and touching your toe to the mat. Repeat this motion, touching your toe to the side and behind you. Aim for 10-15 reps on each side, gradually increasing as you gain strength. Benefits of this exercise include improved glute activation, hip mobility, and core stability.
It's a versatile move that can be incorporated into various workouts or used as a warm-up for more intense exercises.
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