Category Archives: Strength training

Living the Sweaty Life with ClassPass: 1 Membership, Unlimited Workouts

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Ring the bell; ClassPass is in session and schooling us on the art of discovering the best boutique fitness classes in 30+ cities worldwide!

What is it?

For $79 – $99 a month (price varies by city), ClassPass’s monthly membership program will give you access to thousands of classes, including cycling, Pilates, yoga, strength training, dance, martial arts and more. Members can take up to 30 classes per month and can visit the same studio up to three times per monthly membership cycle.

Do the math; when we’re talking drop-ins that cost anywhere from $15-25 a pop, as well as memberships that run upwards of hundreds of dollars per month, it’s easy to see why ClassPass has taken the fitness market by storm.

Why Portland? 

As much as we like to pretend it’s not happening, the city is booming in just about every facet. And with a studio scene that rivals cities twice its size, Portland — aka America’s Fittest City — is a prime spot for ClassPass to set up shop.

Although I’ve officially been here since last August, I feel as though I’ve barely been able to scratch the surface of what’s available for us fit-minded folks. So when ClassPass asked me to check out their service and give my thoughts, I recruited my workout buddy Carolyn and we embarked on a #30ClassesIn30Days personal challenge.

Like kids in a candy store, we explored the entire workout spectrum of Stumptown. From unleashing while kickboxing to finding release through meditation, from swinging kettlebells to swinging through the air in aerial yoga — you name it, we’ve tried it. And had a blast in the process.

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Where’d we go? 

Read on for a sampling of all the spots that Carolyn and I were able to hit during our first month using ClassPass.

Our goal this next month is to keep branching out; not only is the variety a breath of fresh air, but it’s fantastic to be able to connect with — and support — some of Portland’s sweatiest hardest-working small business owners!

9Round: Get an efficient, yet effective, full-body kickboxing workout in just 30 minutes

a-wol Dance Collective: Fly through the air with the greatest of ease in aerial dance classes

The Bar Method: Reshape your booty body in an hour in an upbeat, barre-based class

The Bhaktishop Yoga Center: Celebrate yoga in a warm, friendly, bhakti-based practice

CorePower Yoga: Exhilarate body and mind; be prepared to sweat buckets in the process

Firebrand Sports: Don’t make more time to workout, just up intensity at this place. ‘Nuff said!

Honest Training: Focus on finding your personal best (bonus: owned by Coeur pal, Paisley)

Hush Meditation: Better your mind through simple and accessible guided mediation classes

Pil-oga-robic: Receive a balanced butt-kicking in a yoga, Pilates, cardio & strength combo

POINT: Train hard indoors here to build functional strength so you can play hard outdoors!

Revocycle: Transcend cycling with this moving meditation that works both mind & body

Skogg System: Convert your body’s vulnerabilities into strengths with kettlebells

Studio Blue Pilates: Develop strength and find your center through yoga and Pilates

Xtend Barre: Strengthen, lengthen and chisel your body with dance, ballet & Pilates

Yoga Pod: Rejuvenate your body, refresh your mind and replenish your spirit

ClassPass

Too good to be true?

By now you’re probably wondering, “So what’s the catch here?”

Well, while some question whether or not it’s a sustainable business model, others say ClassPass is worth its weight in gold when it comes to advertising and customer acquisition, especially for new studios looking for traction in a crowded market.

From the consumer perspective, I’ve found it to be an excellent discovery tool — not only for studios I’d never heard of, but also for workouts I may not otherwise have tried. Plus, if you’re like me and like to keep your body confused with all kinds of crazy cross-training without completely emptying your wallet, it can be the best of both worlds.

Wanna check it out?

Here’s a list of the cities in which ClassPass is currently available (if you’re not on it, don’t fret — they’re adding more all the time).

And if you’re ready to take the ClassPass plunge, I can sweeten the deal — simply use this link (good for ANY location but expires tomorrow, 3/24) to sign up and get $25 off your first month!

What’s your take on the “boutique fitness membership” movement?

February Goal Check-In

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Two months down, 10 to go!

I wrote previously about the five goals toward which I’m working this year, and since this is my little corner of accountability on the Internet, here’s my update on how things are progressing:

1. Seeking Balance. I’m actively restraining myself from signing up for #AllTheRaces this year — which is difficult when you’re in a new state! — so you’ll see that my schedule for 2015 is still very much a work in progress. My strategy is to try to target new events, and I’m trying to mix things up rather than build toward a specific A race this season.

2. Training Smarter. Heart rate training went out the window this month in favor of a metric ton of cross-training. I’ve been barre-ing my butt off at PureBarre in an attempt to build more glute and core strength, riding at Revocycle to make sure I’m road-bike ready come spring, and testing out all kinds of other classes via ClassPass (post with details to come). Variety is the spice of life…and fitness, right?!

Ben and I also completed our own version of Whole30 (more like Whole45 since we had two minor cheat weekends with company in town), so nutrition has also been a major focus this month. As much as I used to pride myself on being able to eat whatever I wanted, I’ve got to admit that I feel so much better eating clean, unprocessed food and cutting down on added sugar.

3. Facing Fears. Ok, you got me — there’s not much progress to report on the swimming front. I haven’t been making regular weekly sessions, and although I’ve got a few standing offers for technique guidance, I haven’t had a chance to drag Ben to the pool to take videos of me in action. Hoping to remedy this in March!

4. Pushing Myself. I’m officially registered for my second ultramarathon — a 50K in May. I’m also eyeing a century ride earlier that month, as well as trying to decide between a sprint triathlon or Olympic duathlon in June. Throw in two overnight relays, and it’s looking to be an active summer!

5. Giving Back. We’re still in our pre-season for the Team LUNA Chix Portland Run team, so fundraising hasn’t started quite yet for the Breast Cancer Fund. However, we’ve been so excited to get going that we’ve gotten a jump on things by holding group runs once a month to touch base.

In the meantime, our potential century ride has fundraising component for the American Lung Association, so if we decide to bite the bullet on that event, Ben and I will be hitting up our friends and family to donate for another great cause.

Other than that, we’re looking forward to March coming in like a rainy lion and out like a damp lamb here in the Pacific Northwest…how about you?!

How are your 2015 goals coming along? 

Be a Better Shredder: 3 Exercises for Snowboarders

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Forget all the fancy gear; do you really have what it takes to stay on your feet and avoid injury while hitting the slopes this season?

Mimic instability and build endurance by adding a few new moves to your existing workout routine, and it just might mean the difference between a great day of runs and having to call it quits early.

Billy Polson, founder and co-owner of DIAKADI (San Francisco’s largest personal training gym) recommends the following three exercises to condition, strengthen and help prevent injury prior to making your way to the mountain.

The best part? All you need is a BOSU ball, a balance board (or short plank of wood) and two weights.

1. Lean with it, rock with it

Place the balance board on top of the BOSU ball (flat side down) and hop up on it, spacing your weight evenly between both feet. Bend your knees and rock side to side, shifting your weight slowly, holding your core tight to maintain balance. Do this for 60 seconds.

2. Take it up a notch

Grab your two heavy weights, and step back up onto the board, finding your balance and holding in a squat position. Holding your arms at your sides, start lifting weights slowly up to shoulder height, then back down, while maintaining and proper form. Perform 2 sets of 15.

3. Practice your moves

After your last rep, drop the weights, go into a deeper squat, and hold. Practice shifting weight onto your toes, just like you are taking a turn on the mountain. Add some toe turns, move your weight into your heels, then back to your toes. Shift from side to side, practicing your turns and conditioning your legs for long runs. Do this for another 60 seconds.

Here’s a video of Billy demonstrating some of the moves. Happy shredding!

Have you hit the slopes yet this season? 

Portland Fit Fix: Lift, Tone and Burn at PureBarre Pearl District

Credit: PureBarre Pearl District

Credit: PureBarre Pearl District

Who knew you could sculpt a strong, lean physique by barely moving a muscle?

Well, you can; it comes in the form of PureBarre, a total-body workout that fuses together elements of ballet, Pilates, yoga and pure shake-inducing wonderfulness into one 55-minute session.

Founded by dancer, choreographer and fitness guru Carrie Rezabek Dorr, it’s actually the largest, most established barre franchise in the nation, with more than 200 studios across the country, and more opening every month. Who knew?!

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Now, I’ve got to admit when I first caught wind that a new barre studio would be opening in the Pearl District this winter, I remember thinking that Portland needed another barre studio like we need more fixed gear bikes, waxed mustaches and Mason jars.

But soon thereafter I was introduced to Ally Coucke, owner of Pure Barre Portland – Pearl District, who assured me that her studio’s method emphasizes more “athletic” movements — so much so that pro footballers, such as Brent Celek of the Philadelphia Eagles, take classes in their-off season to help hone their strength.

My ears perked up at that. Ok, I’ll keep an open mind (a.k.a. if it can make me a stronger runner and help lift, tone and tighten, it’s worth a shot). 

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Sure enough, Coucke was true to her word — my skepticism has been turned into fanaticism after just a few classes with the lovely ladies at this studio.

You see, PureBarre utilizes the ballet barre to perform a series of small, isometric movements that are focused on lifting your seat, toning your thighs, abs and arms — basically, all those trouble spots in need of targeting.

After starting with a brief warm-up, which utilizes some light weights for arm work, the structure of each workout is the same although the the exercises vary from class to class: thigh work, seat work and core work followed by a glute sequence (my favorite!) and some final stretches during the cool-down.

And while we all know there’s no such thing as isolated spot-toning, when combined with a healthy diet and exercise regimen, PureBarre has been met with consistently rave reviews when it comes to sculpting muscles, improving posture and creating an overall leaner look.

I can vouch for this myself — after just a few weeks of classes, I’ve certainly felt a difference in the way I feel and how I carry myself. But I’ve also noticed that my hips, thighs and butt are also, ahem, carrying themselves a bit differently, too.

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But that’s just the tip of the iceberg when it comes to some of the other benefits you can experience when bellying up to the barre:

  • Since the technique is low-impact, your joints are protected by avoiding any bouncing or jumping
  • Each strength section is followed by a stretching section in order to create long, lean muscles without bulk
  • The concentration needed gives mental benefits similar to those obtained by the practice of yoga or meditation
  • All classes are the same level, as the technique was designed to work for people at all levels of fitness
  • Instructors keep things fresh and exciting by adding new moves and constantly changing music

And did I mention just how great the instructors are?!

Credit: PureBarre Pearl District

Credit: PureBarre Pearl District

Having people at the helm of a studio who are warm, approachable, knowledgeable and who don’t take themselves too seriously has created a strong sense of community and makes PureBarre a safe haven for those in search of a supportive, effective, fun workout experience.

Coucke also knocked it out of the park when designing her space; from the custom-made front desk, bench and storage cubbies made of reclaimed wood to the vintage lighting and decor in the hallways to the Edison-inspired chandelier in the classroom, it’s something you’ve got to see for yourself to fully appreciate.

Transform your body, balance your mind — and challenge whatever you thought you knew about barre in the process.

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Single classes are $25 a pop, but new students can sign up for a month of unlimited classes for only $99. PureBarre also offers multi-class packages and specials for brides and new moms, which you can view here.

For more information on the technique or to find a location near you, visit PureBarre.com.

10-Minute Bar-Based Core Blaster Workout

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I’ll let you in on a little secret: Ab exercises are my fitness kryptonite. As much as I love working out, I go deer-in-headlights at mere mention of the word “sit-up.”

But skipping out on my midsection isn’t an option; core strength is critical — not just for support and stability but, let’s face it, also fitting into this season’s skinny jeans.

My solution? Sneak in core strength training through a series of compound exercises (working several muscles groups at a time), rather than isolation exercises (working one muscle group), thus avoiding a mid-gym meltdown.

Enlisting the help of some innovative new equipment helps, too: Enter the ActivMotion Bar, which I’ve been experimenting with recently thanks to the folks at Fit Approach. It’s a weighted bar filled with rolling steel weights, which creates instability through a fluid-like motion to better challenge your body during some of your typical workout moves.

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Got 10 minutes? Try this bar-based core series — perform each of the five exercises below for one minute each, and then repeat the entire circuit.

Use a broomstick in a pinch, a weighted bar at the gym, or invest in an ActivMotion Bar if you want to kick things up a notch for at-home workouts.

1. Walking Lunges

Stand tall with head and feet facing forward and core engaged. Raise bar straight above head, straightening arms but keeping shoulders down. Keeping abs and butt tight to stabilize yourself, slowly step out with right foot into a lunge.

Make sure your knee doesn’t go beyond your toes, and try to keep both legs at 90-degree angles. Pressing into your front heel, lift up to a standing position; alternate sides across the room for 60 seconds.

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2. Bar Windmills

Again, start by standing tall with head and feet facing forward and core engaged. Press bar up with right hand, taking care to keep shoulder down and core engaged. Slowly bend to the left side, reaching for your left foot while keeping right arm directly above your right shoulder.

Pause for a beat before rising carefully back to a standing position. Repeat pattern for 30 seconds before switching sides and raising your left arm while bending to the right.

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3. Ab Roll-Ups

Lie on the floor with our feet shoulder-width apart, soles of your feet touching the ground, knees bent and core engaged (think about pulling your belly button through your spine and down to the floor). Using both hands, raise the bar above your shoulders — try to keep some softness in your elbow so you don’t lock out the joint.

Slowly roll up, one vertebrae at a time, keeping bar lifted toward the ceiling and core engaged. Once you’re sitting up, slowly lower back down through each vertebrae, keeping bar raised. Repeat for 60 seconds.

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4. Kayaker Twist

Sitting on the floor with your feet out in front of you and your knees bent, lift feet a few inches off of the floor (option to modify: keep feet on floor). Lean back slightly, but be sure to use core to keep spine straight — no hunching forward or arching your back.

Hold bar in both hands, and with a steady rowing motion, slowly turn to left side and dip the bar toward the ground. Lift back up and through center before twisting to the right and letting bar dip down on that side. Alternating sides, repeat for 60 seconds.

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5. Sumo Side Lean

Take a wide stance with feet slightly turned out. Raise bar straight above head with both hands, taking care to keep shoulders down and back straight. Lower into a sumo squat, checking to make sure that knees are in line with ankles and don’t extend beyond toes.

Slowly lean to left side without twisting; your body should remain in one plane when viewed from the side. Return to starting position and, keeping bar above head, lower to the right side. Repeat, alternating sides, for 60 seconds.

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For more information on this product, check out ActivMotion Bar’s website here.

Disclaimer: You’re doing these exercises at your own risk, so please be careful. If you’ve got an injury or concern, it’s best to consult with your health care provider and/or trainer to make sure you’re cleared to work out and are using proper form.

Portland Fit Fix: Getting Intense at Firebrand Sports

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Firebrand Sports founder Sara Stimac likes to say her studio’s not just in the business of changing bodies; it’s in the business of changing lives.

One rainy afternoon a few years back, she and her parents, John and Linda, sat down with a white board, a bottle of wine and a dream to do something different in the world of fitness. What resulted is their flagship studio in Portland’s Pearl District, which offers all-in-one workouts that fuse cardio, strength training, flexibility, endurance and core into its signature group fitness classes, Pyrolates and FireBarre.

I recently took Stimac up on an offer to come in and try one of her Pyrolates classes, and…well, this review will be pretty short since I can sum up the experience in just a few sentences…

What I expected: Look! The Victoria’s Secret models are doing it! A) What package can I buy to look like one of them, and B) How hard can this be??

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What I got: (Inaudible whimpering)

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Scared yet?

Nope? Well, then the first thing you need to know is that you’re going to get well-acquainted with the Megaformer, a 10-foot-long, 250-pound Medieval-torture-device-looking contraption that has been described as a traditional Pilates Reformer machine on steroids.

Students are encouraged to wear form-fitting clothing that won’t get caught in the machine. Grippy socks are mandatory — not only for hygiene reasons, but also to give you some traction when you’re strapped into the device and looking for some additional leverage when performing certain moves.

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Next, you’ll also get a crash course in the high-intensity-yet-zero-impact Lagree Fitness method (Firebrand is the first and only studio in Oregon licensed to offer it), which strengthens and elongates the muscles without adding bulk, improves endurance, jump-starts the metabolism, burns fat and increases flexibility.

Lagree was founded on the principle that you don’t need more time to workout; you simply need more intensity in the workout. The method claims to combine up to five hours of traditional exercise into one (very tough!) 50-minute class.

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Finally, expect to get your butt kicked — surely, swiftly and out of your comfort zone. You’ll do some familiar poses, such as planks, pikes, squats and lunges, but in a very controlled manner with the addition of small, yet super-subtle movements using weighted pulleys and/or a spring-loaded board.

Inevitably during each segment, I found myself slumping over, my body involuntarily shaking and crying, “Uncle!” as Stimac cheerily circled around the room making form corrections. And right as I was about to collapse, she’d ask us to start pulsing up and down in one-inch increments. Cue full-body meltdown mode.

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Your brain will be screaming at you to stop, and your muscles will be shuddering from failure. But if you take the recommended three classes per week, Stimac says you can expect a stronger, leaner, tighter frame that’s more flexible and resistant to injury.

For the faint of heart? Maybe not. But if you’re short on time and want a results-based workout, Stimac promises to make your knees buckle and keep you coming back for more!

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Wanna feel the burn? First-timers can take a class for $15, and the regular drop-in rate is $30. For more information, visit FirebrandSports.com.

My 5 Goals for 2015

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Aside from freezing my butt off (#packingfail) while running around Michigan over the holidays, I had some time to think about goals for 2015.

2014 was pretty epic. It would be hard to top, and to try would likely be setting myself up for trouble. So, in light of my evaluation of last season and my “train smarter, not harder” mantra for 2015, I’m on a mission to build a solid foundation for a further (50M?), faster (sub-4 marathon?) 2016.

My 2015 goals are as follows:

1. Seek Balance. One of my goals for 2014 was to race roughly once per month, and while I enjoy motivating and challenging myself this way, I want 2015’s racing schedule (still TBD) to be based on quality, not quantity.

2. Train Smarter. I sound like a broken record with this one, but I want to take 2014’s lessons and apply them in 2015 — namely, building an aerobic base using heart rate, continuing strength training and pre-hab to activate glutes, along with regular cross-training for flexibility and functional fitness.

3. Face Fears. 2014 was the year of #bikelove — I went from never having clipped in to competing in an Olympic triathlon to completing a 50-mile solo ride and loving.it. — so I want to make the same strides as far as swimming goes. Gulp.

4. Push Myself. Nothing’s set in stone yet, but I’m tossing around a few ideas for challenges to keep me stoked and give me something for which to strive in the New Year, including a duathlon, another 50K and a century ride.

5. Give Back. It’s easy to get lost in your own little training world each season, so in 2015 I’m leading the Team LUNA Chix Portland Run crew in order to help inspire and encourage women to get outside and play, all while raising money and awareness for the Breast Cancer Fund.

Have you set your goals yet for 2015? What are they?

Portland Fit Fix: Breaking Through Plateaus with Barre3

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The next stop on my tour of Portland’s fitness hot spots? Barre3, a fusion workout in which ballet barre meets yoga and pilates.

For someone with a background of being in toe shoes and tutus for almost a decade and a half while growing up, this should be a piece of cake…right?!

Nope; quite the contrary, as I quickly found out…

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Barre3 evolves the dancer’s workout by combining “the grace of the ballet barre with the wisdom of yoga and the strength of Pilates” to deliver a total-body workout designed to burn fat, build muscle and transform the body.

The goal is to promote balance, strength and flexibility equally through a signature three-step sequence of:

1. Isometric holds to work muscles to their deepest points for strength and endurance.

2. Controlled movements to heat the body, increase core strength and rev metabolism.

3. Dynamic moves to flush muscles, lift heart rate, improve circulation and re-energize.

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Basically, this means that you’ll be performing a sequence of postures set to an upbeat soundtrack at a fairly vigorous pace.

After a quick warm-up in the middle of the room, we took our places at the barre for two segments of deceivingly-difficult moves (leg lifts, holds and pulses). The final segment was a series of seated exercises on the mat that left my core crying, “Uncle!”

Never have I moved so little yet had all of my muscles shake so much, but it’s a good sign because it means that they’re being put under a new kind of stress that they aren’t used to (i.e. they’re getting stronger!).

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Barre3 is also low impact, so it’s especially handy if you’re injured or easing back into an exercise program. Our class had people of all ages and ability levels, yet we struggled just the same since moves can be modified different ways. And, yes, it got my sleepy glutes firing.

What I really love about this workout, though, is that it’s super functional: Barre3’s goal is to teach alignment principles that apply to everything from sports performance to holding kids to sitting at a computer.

Although you’ll feel the effects during workouts, it’s much more about being able to bring a more balanced body to what you’re doing the rest of the day!

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Want to get your barre on? Visit Barre3’s website here for more information. 

Portland Fit Fix: 9 Reasons to Try 9Round Fitness

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One of the most exciting things about moving from San Francisco to Portland has been getting to know another city, meeting new people and, naturally, scoping out a fresh fitness scene. It also means playing athletic guinea pig and pushing myself out of my comfort zone, usually testing the limits of my coordination (or lack thereof?), as well as my stomach’s ability to keep lunch down.

Case in point: 9Round Fitness, a 30-minute circuit training kickboxing/boxing workout in Portland’s Pearl District. As much as I’ve been around the proverbial exercise block, this was my first taste of any kind of punching/kicking program…and on my first visit I’m pretty sure both the double-end and speed bags hit me more than I hit them.

Yet, like Vince Lombardi said, it’s not how much you get knocked down (or in my case, around), it’s about getting back up. So two visits later, I finally started to get the hang of things, and now I’m hooked. Here’s why:

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1. With 30-minute circuits, you get an efficient, effective workout in the time that it takes to watch your favorite TV show.

2. There are so many health benefits to boxing for fitness; it’s the ultimate High Intensity Interval Training (HIIT) workout.

3. The challenge of learning a new skill makes it all the more rewarding, especially when you can finally (wo)manhandle a speed bag.

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4. New rounds start every three minutes, so you can swing by at your convenience and don’t have to worry about rigid class times.

5. Kickboxing and boxing are terrific ways to mix up your cross-training, build strength and confuse complimentary muscles into working harder.

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6. Workouts are supervised by a trainer, which not only encourages proper technique and form, but also keeps you from slacking off.

7. Rest assured, you’ll hit all your major muscle groups in this total-body workout after nine rounds of different exercises.

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8. You won’t get bored, either, because no two workouts are the same; trainers switch things up each day, so expect something new every time.

9. Finally, there’s something to be said for breaking a sweat with friends; whether you’re struggling, cruising or simply laughing through the workout, it’s an incredible way to spend some time together.

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Interested in giving this workout a whirl? Visit 9Round.com for more information.

Booty-Blaster: 5 Band-Based Exercises to Activate Glutes

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Ever since my most recent marathon-training injury, I’ve been on a mission to get my sleepy glutes firing again on all cylinders. Studies link glute weakness to Achilles tendinitis, shinsplints, runner’s knee and iliotibial-band syndrome, along with a host of other overuse injuries (i.e. my medial tibial stress response), so a strong booty is key to not only keeping a steady core, but also the body’s entire kinetic chain from getting out of whack.

My PT prescribed a series of exercises using a Thera-Band, which got me race-ready. But during my post-marathon running hiatus I’ve been kicking it up a notch with the ReXist360 resistance training system, which is designed to intensify band-based workouts without any unwanted pressure added to the back, knees or ankle joints.

Read on for my five favorite butt-busting resistance exercises!

1. Clamshells

Place band above your knees. Lie on one side, prop your upper body up on one arm and stack your legs on top of one another with knees bent. Slowly lift top knee toward the ceiling, keeping feet together and body in alignment. Hold for a second at the top, squeezing glutes, before lowering in a controlled manner. Repeat 20 times before switching to other side.

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2. Glute Bridges

Place band above your knees. Lie with back on the floor, and bring heels close enough to be able to touch them with your fingertips when arms are extended down by your sides. Place hands on hips, and open knees slightly so they press out against band to activate glutes. Driving your heels into the ground, lift hips toward the ceiling, and squeeze glutes before lowering. Repeat 20 times.

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3. Monster Walks

Place band above your knees (or around ankles to make it tougher!). Step legs out until they’re hip- to shoulder-width apart. Sink butt into squat position, making sure that knees don’t extend beyond your toes — think about sitting further back and lowering your behind into the position to protect knees. Maintaining that wide-legged stance, slowly squat-walk across the room. After about 30 steps, turn around and repeat.

As you can see, I’ve still got some work to do on my ankle mobility to get down into the correct position!

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4. Side Lifts

Place band around knees (or, again, ankles to make it more difficult). Use bottom arm to support head and top arm to steady yourself. Straighten and stack legs, lining up hips, knees and ankles. Keeping core engaged and top foot parallel to foot on floor, slowly lift top leg toward ceiling. Pause at the top of the movement, squeezing glutes before lowering. Repeat 20 times before switching to other side.

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5. Squats

Place band above knees. Stand with feet parallel and hip-width apart. Slowly sink your butt back until legs are at a 90-degree angle (thighs are parallel to the ground). Again, take care to keep knees from caving in toward one another or extending beyond toes, and keep chest up as much as possible (I’m still working on my form, hence the mat under my heels). Hold for a second before driving back up through heels to come back to standing. Repeat 25 times.

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Disclaimer: I’m not a PT or a doctor; these are simply some exercises I’ve found helpful for getting those glutes firing again! If you’ve got an injury or concern, though, be sure to check with your own health care provider first so you can make a plan of action together.