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Omaha Magazine

5-Minute Workout: Rockers

Sep 24, 2013 09:17AM ● By Bailey Hemphill
If you’re looking to tone your lower half, Rockers are great for targeting the inner and outer thighs, as well as the glutes. No weights are necessary for this exercise; however, if you would like more resistance, use a free weight around 10-15 lbs.

Setup & Starting Position

  1. While standing, spread your legs apart as wide as possible (if you use a weight, hold it close to your chest).20130819_bs_0992_2
  2. Sink into a low squat position, keeping your butt tucked down. 20130819_bs_0995_2
  1. Shift your body weight back and forth from the right leg to the left leg. 20130819_bs_0997_2 20130819_bs_0999_2
  2. Repeat for 3 sets of 12.
Tip: If the exercise seems easy, try stepping your stance out a little farther.

Sarah Egan, BS, CPT, HKC, CES, is the Personal Training Department Head with Nebraska Elite Sports & Fitness Complex. For more information, visit

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