No gym? No problem. These at-home workouts you can do anytime, anywhere.
1.Superman Hold
Benefits: This movement works the entire back side of your body. The glutes are the primary muscle used, but the upper and lower back are involved as well, which helps build strength for lower-body pulling movements, like deadlifts.
Start by lying on your stomach.
Squeeze your glutes and pull your chest and legs off the ground.
Keep your arms out in front of you to engage your entire body.
Hold for anywhere from 45 seconds to two minutes, two to three times. Increase time as you progress to build strength.
2.Split-Stance Deadlift
Benefits: This deadlift variation is a great way to work the "hinge" pattern, which teaches you to hinge at the hips versus squatting into a deadlift. It works the glutes, and is also a great way to mobilize the hamstrings. Since it is also a single-leg movement, muscular imbalances can be improved here as well.
Begin with one leg out in front of your body and your back leg trailing for balance.
Sending your hips back first, hinge at the hips and reach down to the ground.
Keep your core tight and back flat.
Squeeze your glutes (mainly in your lead leg) to stand up.
Repeat for 15 to 20 reps per leg, for two to three sets.
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