Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Jessica Aronoff.

Are you ready for a workout that really targets the deepest muscles of your glutes and abdominals? This stability and sculpting workout will do the trick.

In this 10-minute workout, we’re going to use a trampoline to create an unstable surface and really challenge those stabilizer muscles. Even if you don’t have a trampoline, you can still try this workout at home—just use any elevated surface, like a bench or step. You can also do it without any equipment at all, it’ll just work your muscles slightly differently.

Another thing I love about this routine is it strengthens your muscles in a low-impact way, which means you can do it every single day if you’d like. I also recommend pairing it with cardio—it’s a nice balance to activate your muscles right after getting that heart rate up.

Your 4-week challenge: This month, I’m going to share four different movement routines you can do from home. Some will be more cardio-focused, and others will emphasize more strength and sculpting. I encourage you to make these routines part of your weekly workout schedule as often as you can, but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Suki Clements.

When you traditionally think of a leg and butt workout at the gym, you may picture an extra-long session with heavier weights. But you really don’t need all of that to fire up your lower body. Case in point: This 10-minute glutes burner I created for mindbodygreen.

This quick workout targets your hamstrings and all the muscles in your butt (i.e., the gluteus maximus, gluteus medius, and gluteus minimus). We’ll also activate and strengthen the hips—which are essential to your whole foundation. For the routine, you’ll do all of the exercises on one side of your body, then repeat the sequence on the other side, to really burn out your muscles.

All you need for this routine is a mat and an (optional) set of dumbbells. Know that you can bust out this quick butt workout any time you’d like!

Your 4-week challenge: For the next month, I’ll be sharing some fantastic strength-focused routines you can do from home. Each workout is the culmination of my experience as a movement artist, yoga teacher, and fitness professional—consider these sculpting workouts your 2.0 yoga flows. I encourage you to make these routines part of your weekly workout schedule two to three times per week to feel all the mind and body benefits.

As Arrington explains, split squats have a lot of benefits, namely working your quads and glutes. They’re also a good way to replicate the hip and knee flexion of the bottom position of a squat, she adds.

And because they’re a unilateral (one-sided) move, you’ll need adequate balance. Tapping into your core will help maintain that stability—so not only does this exercise test your balance, but also your core strength.

The bottom line is, split squats don’t require any equipment, they’re beginner friendly, and you can make them more challenging if you so desire. In just a few minutes, your quads and glutes are sure to feel the burn, so make sure you don’t miss out on this move next time you hit the gym.

Your standard lunge will certainly get your glutes and quadriceps working, but they won’t target your abductor muscles (inner thighs) quite as much. With lateral lunges, however, you work both the inner and outer thigh, as well as the glutes and quads.

What’s more, this movement targets the sides of the glutes (aka the gluteus medius), which provides stability for the hip joint. Plus, it can help open up any tightness in your hips and groin.

On top of that, the side-to-side movement can help cultivate balance and stability. While it’s a great, dynamic exercise on its own, adding some weights to lateral lunge can turn this simple move into a full-body exercise.

Lateral lunges are a beginner-friendly move, perfect for warming up the body before a workout, or even as part of the workout itself. So the next time you want to work those inner thighs and glutes, give lateral lunges a try.