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Deep one-legged squats are possibly the best butt exercise ever invented. Combine this one with glutei hip ups for an exceptional leg and hip workout.
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Chest and hip flexor stretch with rotation around the spine for a full body stretch and warm up.
If your stiff and sit a lot, you need this exercise! It's a tough one for a lot of people, but the pay off is incredible, especially if you have upper back and neck pain.