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Initiate the movement from your hips, not by leaning your torso to the side.

  • Bend right knee into chest, keeping left foot firmly planted on the ball.

  • Repeat with the other leg.

  • All our experts agree: This pose is not easy.

It actually will start burning.

  • This increases your range of motion, which will result in greater glute muscle fiber activation and growth.

  • Start with a quick warm-up, like jumping jacks, then get into the workout.

  • Push through the heel on the floor and use your hips to lift yourself up.




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