4. Lateral Shuffle
What it works:
This exercise tones and targets your inner thighs, quads, and glutes, but man is it funny looking (especially if you pinch your hands like a crab while you walk; we’re kidding, don’t do this). But with your knees bent and fixed in a wide stance, you create an isometric hold. This type of muscle contraction happens when you’re in a static position, and it also happens to activate more muscle fibers than concentric and eccentric contractions.
How to do it:
Start at the bottom of a squat position. Keep your arms to your side, or extend them out in front of you with your chest out, shoulders back, and head straight, looking forward. Now, holding that position, step 10 inches to the left. Meet your right foot with your left, so you’re back in the starting position. “Make sure you stay in the bottom squat hold position the entire time,” Langowski advises. This will ensure your leg muscles are activated throughout the entire exercise. To make this more difficult, place a resistance band right below your knees.
Complete 3 sets of 10 reps for each leg (10 to the right and 10 to the left). Superset this with exercise #3: Turkish getup.
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