Groiners is a at-home work out exercise that targets glutes & hip flexors and also involves hamstrings.

How do you perform a Groiner?

Step 1 Assume a push-up position, your core braced and glutes tights. Step 2 Keeping your body in a straight line from heels to head, lift one foot off of the floor and bring it as close to your opposite hand as possible. Return to the push-up position.

What is a messier squat?

Begin standing with feet wider than shoulder width, toes canted outward. Sink into a sumo squat, then staying low, shift laterally into a side lunge, then staying low, shift laterally to the other side. Stay low to return to center, then stand. That is one rep.