The body-weight squat jump is a great move anywhere, anytime. It’s perfect between weightlifting sets, and you can do it at the lake or wherever you go on vacation. Here’s how to give your backside a boost:
Stand with feet hip-width apart, knees slightly bent. Place your hands behind your head, elbows straight out to the sides. Be sure to avoid pulling forward with your hands or elbows–you don’t want to hurt your neck.
Bend your knees and push your booty back into a deep squat, like you’re going to sit in a low chair. Then drive down into your heels and push off, jumping straight up into the air while keeping your hands behind your head. Land with knees bent and begin the squat again. Repeat the body-weight jump squat 30 times or for 30 seconds to strengthen your glutes.