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If thats not a reason to work out, then IDK what is.

But instead of keeping your heels on the ground, you lift them up.

It doesnt feel great, especially if youre working on your hip mobility like I am, says Lyons.

woman sweating in the gym

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Keep your heels elevated.

Its just gonna see to it you dont cheat.

What tends to happen when your heels are down is you really lean into it.

Woman walking on a treadmill at the gym.

So when you take [your heels] up, your hips cant move.

Yes, maybe your range of motion is a little bit smaller.

But you know youre isolating just those external rotators.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

The entire workout clocks in at around 15 minutes, and is full of other glute- and core-strengthening movements.

You need glute stability and core stability for everything, says Lyons.

We finish on the floor.

Healthy female training in the gym, performing a hip thrust.

Everything that happens on the right will then happen on the left, Lyons says.

Ready to get started?

Press play on the video above.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

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