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This needs no equipment. If you do it a bunch, you will want to add weight. Before I got weights, I used to use water bottles (esp. the big ones) and kitty litter bags.

Anyway, it's simple. It's the bottom half of a Sumo squat. Stand with feet wide and the toes pointing outward. Come down into a squat, stay there for 3 seconds. Then slowly come halfway up, and hold for 3 seconds. Then back down really slowly, and again hold for 3 seconds. That's it, eazey peazey.

I had already done a few glute exercises, so my perception may be a little tilted, but as soon as I started doing this unhappy noises started coming out, and for once it wasn't the cat.

You now know how to kick your own butt..

Found it in this video:

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I did it again.

This time all I did was warm my glutes up, still kicked my butt.

Depending on how your legs sit, the wide stance can make it a lot easier to get into a full squat. Few exercises that don't involve the gym really nail the glutes. This one does. I didn't 'discover' my butt until I was in my 60s. When your glues get tired, the let your bone dig into the piriformis. That's the pain you can get on long rides. Strong glutes have lots of real world benefits, check it out.

Anyway, this made my leg day shorter. I am also doing a half deadlift/half squat exercise for the areas adjacent to the glutes. I also use bands to do the hip thrust that is the last part of a deadlift.

fat biker

Good for You, Kicking your own butt!
Thanks for sharing.

fat biker

OldsCOOL

Back in the 1990’s I was a competing powerlifter. My stance for the squat and deadlift was sumo. Very effective.

Roadshark

Get after it, get growing. I like that guy, thanks for the post.

by the way - how do I like a post?

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There is a row of 'buttons' at the bottom of a post. The like button is in that row, the last one in that row, the first button is 'quote'.

Roadshark

Thanks again! I don’t see a like button - maybe I have to post 10 times before it appears. I say that because I tried to send you a private message and I can’t until I have posted 10 times.