{
  "id": 19921853,
  "title": "I’m a personal trainer — this one simple move can build your glutes and strengthen your deep core at the same time",
  "url": "https://urgent.news/2026/11/14/im-a-personal-trainer-this-one-simple-move-can-build-your-glutes-and",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-11-14T04:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/im-a-personal-trainer-this-one-simple-move-can-build-your-glutes-and-strengthen-your-deep-core-at-the-same-time"
  },
  "original_language": "en",
  "account": "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.",
  "summary": "This no-equipment move targets the glutes, hamstrings, hips, deep core, and even the shoulder stabilizing muscles",
  "key_points": [
    "Quadruped rainbow targets glutes, hamstrings, hips, core, and shoulders.",
    "No equipment required; suitable for beginners and advanced.",
    "Improves glute activation, hip mobility, and core stability."
  ],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}