I am always pleasantly surprised how sore my bum is when I add this simple move, which combines a sumo squat with a standing side crunch, to any workout. This bodyweight exercise is not a plyometric move, but springing up from a deep sumo squat to stand on one leg is really effective for activating the glute muscles. And adding the side crunch works the abs nicely too. And these are two areas of my body I always like to work.
- Start in a wide stance with your toes pointed out; bring your hands behind your head with your elbows wide.
- Keeping your chest upright and lifted, bend your knees over your toes, coming into a wide sumo squat with your thighs almost parallel to the floor.
- Push off both legs, but shift your weight into your left foot so you can lift your right knee up. Bring your right elbow to your right knee to perform a side crunch. Hold this position for a second to test your balance and ensure you are not relying on momentum and are really using the muscles to control your limbs and create this slightly awkward shape.
- Straighten your spine as you bring your right foot quietly to the floor, and bend both knees coming into a sumo squat. This completes one rep. Repeat the move on the other side.
- One set consists of 20 reps, alternating sides. Aim to do two to three sets.
Since this move requires no weight, you can really do it anywhere or anytime.