Fitness
What is ‘rucking’? Low-impact exercise trend has a wild military link
![What is ‘rucking’? Low-impact exercise trend has a wild military link What is ‘rucking’? Low-impact exercise trend has a wild military link](https://nypost.com/wp-content/uploads/sites/2/2024/09/man-backpack-walks-dark-t-88795006_de605e.jpg?quality=75&strip=all&w=1024)
“Rucking” is on the rise.
It’s well established that Americans need to move more, and for many, walking is the most accessible form of exercise.
“Walking reduces the risk of heart disease, lowers blood pressure and LDL (the “bad” cholesterol), and strengthens the heart,” according to Dalia McCoy, family medicine specialist at the Cleveland Clinic. “Walking helps the heart be more efficient. As your fitness improves, your heart becomes more effective with each pump you perform for that type of exercise.”
Now, those wanting to amplify those positive effects are rocking the ruck.
In basic terms, “rucking” is walking with weight on one’s back.
Rucking elevates walking from simple cardio to compound resistance training through the addition of a weighted backpack — and die-hard devotees say that added weight can help you lose weight.
The low-impact exercise is rooted in military training where “ruck” refers to a rucksack and ruck marching, a core skill used by militaries worldwide.
according to former US Navy SEAL Stew Smith, a fitness instructor and special ops coach.
“The definition can be as simple as walking around with a backpack on a hike or as difficult as moving fast with all your military gear, loaded for bear, over rugged terrain, infiltrating to your objective,” according to former US Navy SEAL Stew Smith, a fitness instructor and special ops coach. “But the terms ruck, hump or forced march all really mean getting your gear from A to B in a backpack.”
Among the tests the US Army requires of recruits looking to earn an Expert Infantryman Badge is a 12-mile ruck, or foot march, which must be completed within three hours while carrying a staggering 35 pounds of gear.
Research has also shown that rucking can improve muscle strength, aerobic conditioning, and endurance.
Smith explained to CNN last year that people can burn 30% to 45% more calories via rucking than by completing the workout without the extra weight.
Per the CDC, adults need 150 minutes of moderate-intensity physical activity a week and at least two days of muscle-strengthening activity each week.
Rucking, which doubles as cardio and resistance training, helps folks meet both goals. Further, the added weight encourages proper posture and helps to build back strength, making it an excellent counterbalance to hours spent sitting at a desk.
In addition, rucking is an outdoor exercise, and working out in nature has been shown to lower stress, ease depression, improve memory, and help people suffering from ADHD. Working out in the sunlight also triggers the body’s vitamin D production, a nutrient crucial to bone health and mental well-being.
As we must crawl before we can walk, experts say you must have a strong walking or running practice before you can ruck.
“You should not be rucking if you have not started walking,” Smith explains. “First, walk every day for 30 minutes. After a month or so, add weight or distance/speed if walking is getting easier.”
He recommends beginners start with a weighted vest before progressing to a ruck.
Coach Kristina Williams, owner of Gym X, who has more than 10 years of certified experience in strength and conditioning, previously told The Post, “Weighted vests are an awesome addition to most workouts because the added upper body weight makes the core work harder with all exercises.”
When you’re ready to ruck, you can begin with objects you might already have on hand, such as a backpack weighted with books or magazines.
Experts recommend starting with 10 pounds for 15 to 20 minutes and increasing the weight and distance by 10% every three to four weeks, ensuring rest days between rucks.
However, experts maintain that packs designed specifically for rucking are the preferable, safer choice, as regular backpacks tend to sit low on the back, which can cause pain and issues in the long run (pun intended).
“Rucking provides a great external stimulus on your body that, if done correctly with proper weight, burns more calories than just walking, builds your core, and assists in having better posture,” certified personal trainer Christian Rivas told Health.com last year. “In a sense, your entire body is working hard to stabilize the load.”
Smith says that those who want to ruck should prepare themselves for a long road — both literal and metaphorical.
“A regular ruck workout can take hours or fill up an entire afternoon,” he said. “Be willing to invest that kind of time into your progressions each week, building up your level of rucking skill.”
![](https://newspub.live/wp-content/uploads/2022/03/np-logo.png)
Fitness
Jump rope for weight loss: Exercise plan and more
![Jump rope for weight loss: Exercise plan and more Jump rope for weight loss: Exercise plan and more](https://media.post.rvohealth.io/wp-content/uploads/sites/3/2024/06/Jump-rope-GettyImages-1846943807-Facebook.jpg)
Jump rope exercise is a full-body aerobic activity that can help promote weight loss and improve cardiovascular health.
Jump rope workout routines differ in intensity to suit a range of ability levels, from beginner to advanced.
As part of a healthy diet and lifestyle, jump rope exercises can help with weight loss.
A 2017 review found that long-term high intensity exercise programs had links to the following significant improvements in people with overweight and obesity:
- body weight
- waist circumference
- other cardiometabolic risk factors
The
The
- 75 minutes of vigorous-intensity aerobic exercise per week
- 150 minutes of moderate-intensity exercise per week
- a combination of both
The AHA explains that this level of physical activity can help someone maintain a moderate weight and reduce their risk of diseases, such as:
The American Council on Exercise (ACE) provides a physical activity calorie counter (PACC) that estimates the number of calories a person is likely to burn during a particular exercise.
The calculator considers the person’s body weight and the time they spend performing the exercise.
According to the PACC estimates, jump rope exercises may burn the following calories:
The weight examples incorporate data from the
- approximately 171 pounds (lb) for an adult female ages 20 years or older
- approximately 200 lb for an adult male ages 20 years or older
The ACE provides the following three jump rope exercise plan levels:
- beginner level
- intermediate level
- advanced level
The ACE recommends people who are not used to high intensity, high impact exercise start with a beginner-level workout. From here, a person can progress to the intermediate level and finally to the advanced level.
For each level, the entire circuit should take between 15 and 25 minutes to complete, including rest periods.
People also need to allow additional time to warm up before exercising as well as some time to cool down after the exercise. Warm-up and cool-down periods are important for preventing injury.
Beginner jump rope workout
The following exercises are appropriate for the beginner-level jump rope workout:
- Forward jogging: This involves jogging on the spot while rotating the jump rope in a forward motion.
- Backward jogging: This involves jogging on the spot while rotating the jump rope in a backward motion.
- Hopscotch jumps: This refers to jumping from a hop to a jump with each revolution of the jump rope.
At this level, people should aim to jump rope for 15 seconds at a time, followed by a 15-second rest period.
The aim is to complete 18 sets in total.
Intermediate jump rope workout
The following exercises are appropriate for the intermediate-level jump rope workout:
- Side hopping: This involves hopping from one side to the other.
- Double jump: This involves jumping with enough height to allow for two revolutions of the jump rope.
- Single-leg: A person hops on a single leg for one, two, three, or four hops in a row.
At this level, people should aim to jump rope for 30 seconds at a time, followed by a 30-second rest period.
The aim is to complete 18 sets in total.
Advanced jump rope workout
The following exercises activate more muscle groups and are appropriate for the advanced-level jump rope workout:
- High knees: A person lifts the knees high toward the chest.
- Criss-cross jumps: Individuals bring one arm over another to form a loop in the jump rope.
- Butt kickers: A person brings the heels of the feet up to meet the butt.
- Double jump: People jump with enough height to allow for two revolutions of the jump rope.
At this level, people should aim to jump rope for 60 seconds at a time, followed by a 60-second rest period.
The aim is to complete 18 sets in total.
Below are some answers to frequently asked questions about jump rope exercises
How long should I jump rope to lose weight?
The
Alternatively, people can incorporate both high- and moderate-intensity exercises into their weekly exercise routine.
The
Is jump rope good for losing belly fat?
A 2018 study investigated the effects of a 12-week jump rope exercise program on risk factors for cardiovascular disease in adolescent females with prehypertension and central adiposity.
Prehypertension is blood pressure that is slightly higher than typical, while central adiposity describes an accumulation of fat around the abdominal area.
Participants who completed the exercise program showed significant reductions in waist circumference and central adiposity compared to participants who did not complete the regimen.
Likewise, a
The study authors concluded that a combination of jump rope exercise and calorie restriction may boost weight loss and cardiovascular health to a greater extent than either of these interventions alone.
Jump rope exercise is a full-body aerobic exercise that increases heart rate, respiration rate, and body temperature.
Research suggests this activity can help reduce abdominal fat and waist circumference and promote overall weight loss. Like other forms of vigorous-intensity exercise, jump rope can also help improve cardiovascular health.
Although jump rope exercise is technically a vigorous-intensity exercise, people can adjust the intensity level to match their ability level and preferences.
People who are trying jump rope exercise for the first time can start at a beginner level and work their way through to the intermediate and advanced levels.
Some research suggests that combining a jump-rope exercise program with a calorie-restricted diet may help boost weight loss and cardiovascular health.
As such, people looking to lose weight may also want to consider changing their diet or introducing other healthy lifestyle habits.
Fitness
This Booty-Building Glute Workout Only Takes 15 Minutes—And Requires No Equipment
![This Booty-Building Glute Workout Only Takes 15 Minutes—And Requires No Equipment This Booty-Building Glute Workout Only Takes 15 Minutes—And Requires No Equipment](https://hips.hearstapps.com/hmg-prod/images/screen-shot-2024-08-30-at-5-36-48-pm-66d23b7b7f26d.png?crop=1xw:0.47287299630086316xh;center,top&resize=1200:*)
The benefits of a toned booty go far deeper than aesthetics. Strong glutes are essential for maintaining mobility and reducing the risk of injury as we age. “Glute strength is crucial for stabilizing your hips and supporting your lower back, which helps you move better and stay pain-free,” says Leigh Taylor Weissman, CPT, a personal trainer and founder of the Leigh Taylor Method. Whether sitting, standing, or working out, engaging your glutes is essential for overall strength and stability.
So, if you want to see serious booty gains, it’s time to level up your routine with some effective glute exercises.
Meet the experts:Leigh Taylor Weissman, CPT, is a personal trainer, glute specialist, and founder of the Leigh Taylor Method. Kehinde Anjorin, CFSC, NCSF, is a functional strength coach, personal trainer, and founder of PowerInMovement and online streaming fitness service The Power Method.
Benefits Of Butt Exercises
As we age, muscle mass and bone density naturally decline, which can expose a body to injury and pain, says Weissman. Strength training helps counteract this loss, and targeting your glutes is a key part of that strategy. “Having strong glutes further protects the body from injury and pain as its main job is to support and stabilize your hips, which control knee and ankle movement, as well as your entire trunk from neck to pelvis.”
Strong glutes do more than just power you through workouts—they’re key players in everyday movements like sitting, standing, walking, and even climbing stairs, says Kehinde Anjorin, CFSC, NCSF, a certified functional strength coach, personal trainer, and founder of PowerInMovement. “They play a pivotal role in hip and lower back stability, and they’re also your biggest hip extensors,” she says.
Strong glutes also aid in hinging and squatting, while keeping your back strong and pelvis stabilized, which helps protect the lower back from injury, says Anjorin. Plus, if you’re spending most of your day sitting at a desk (hello, same!), strong glutes are crucial for offsetting the effects of prolonged sitting. Working the glutes helps realign the body out of a flexed position and can help correct imbalances caused by sitting for long periods, says Weissman.
To maximize your booty gains, variety in your movements is key, says Anjorin. While squats will always be a staple, incorporating different exercises will target your glutes from all angles, helping you build, strengthen, and tone a well-rounded peach. For a fun and structured way to mix things up, try our Glute Gains Challenge, designed to help you hit every angle and level up your glute game.
How To Perform Butt Exercises Safely
Now that you have the 411 on why working your glutes is so important, let’s get into training specifics. Ready to up your glute game? These exercises will help you switch up your routine, build strength, and see results.
Time: 15 minutes | Equipment: resistance band and dumbbells optional | Good for: Glutes
Instructions: Choose at least three exercises from the list below. For each exercise, perform 3 sets of 8–12 reps. Rest for 30 seconds between each set. After completing one set of one exercise, move on to the next exercise. Once you’ve completed all your selected exercises, rest for 1 minute, then repeat the entire circuit two more times, for a total of 3 rounds.
Pro tip: If you can easily perform more than 12 reps with your current weight, it’s time to increase the weight for a greater challenge. That last rep should be a fight, but doable without sacrificing form.
Get access to more booty-building burn with the Women’s Health+ 30-Day Butt Challenge today!
17 Best Butt Exercises
1. Mini Band Kickback
Why it rocks: This is a great exercise to work the glutes in extension one side at a time, says Weissman. “By keeping the hips static and allowing the moving leg to extend away from the body and toward the ceiling, you’ll isolate the gluteus maximus and feel that burn.”
How to:
- On hands and knees, put one end of the mini band around your right foot, positioning the other end on the left thigh, just above the knee.
- While keeping your core engaged, slowly contract the glutes and kick the right leg behind you until it’s straight and level with your spine.
- At full extension, squeeze the glutes for an extra second. With control, lower it back down to the ground. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
Pro tip: Weissman suggests pulsing the leg at the top of the movement to increase time under tension and maximize the burn.
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2. Alternating Reverse Lunge
How to:
- Stand with feet hip-width apart and arms at sides. (Option to complete with bodyweight or hold dumbbells, as shown.)
- Inhale and step one foot back, bending both knees about 90 degrees to a lunge position, maintaining upright posture and engaging the core.
- Step the back foot forward to meet the other, returning to the starting position. Repeat on the other side. That’s 1 rep.
3. Bulgarian Split Squat
Why it rocks: This is one of Weissman’s favorite glute moves for a reason. “You’ll get a lot of bang for that brutal buck,” she says. It targets the lower glute max and glute medius, while also torching the gluteus minimus when you add slight rotation to the “working hip,” she says.
How to:
- Stand on right foot, with left knee bent and foot off the ground.
- Bend right knee, extending left leg down until knee is a few inches off the ground, keeping arms out in front of you for balance. (Feel free to use a block or ball as a marker of where knee should land.)
- Slowly return to starting position. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
4. Clam Shell
Why it rocks: Clam shells are another great move for hitting the gluteus medius and minimus, says Weissman. Another perk? You’ll also target your inner and outer thighs and engage your pelvic floor.
How to:
- Lie on side with legs stacked and knees bent at a 45-degree angle, mini resistance band looped above knees.
- Use top arm to keep you stable and keep hip bones stacked on top of one another.
- Engage core to stabilize spine and pelvis, keep feet touching, and raise upper knee as high as you can without shifting hips or pelvis. Keep your lower leg on the floor.
- Pause, and then return upper leg to the starting position on the ground. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
Pro tip: The mini resistance band around your thighs increases resistance and adds a major burn but the exercise can be done without a band, too, says Weissman.
5. Hip Thrust
Why it rocks: Hip thrusts are the same concept as a glute bridge, but on an elevated surface, says Weissman. “This allows for the glutes to go through their full range of motion and is the most effective exercise for glute growth, especially for the gluteus maximus.”
How to:
- Place your upper back (lower scapula) against an exercise ball or the edge of a bench (in the center of the bench) with your knees bent and feet slightly wider than hip-distance apart.
- Squeeze the glutes, engage the core, and lift your hips until they are in line with the shoulders and knees. Keep your ribs down (don’t arch your back) and chin slightly tucked or head at neutral.
- Pause, then return to the starting position. That’s 1 rep.
6. Step-Up
Why it rocks: This move works the glutes and includes a stabilizing challenge. “By adding a stabilizing element, you take some of the load away from the glute medius, however it will target the lower glute maximus much more effectively,” says Weissman.
How to:
- Stand facing a box, step, or stairs, and hold the dumbbells at sides.
- Place left foot on the bench, and keep right foot on the floor.
- Pushing through left foot, step up until you’re in a standing position at the top of the bench. Drive right knee up until it forms a 90-degree angle.
- Pause, then reverse the motion to return to starting position. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
7. Walking Lunges
Why it rocks: “A walking lunge is the best exercise to mimic your gait (walk) and target the glutes to support that movement,” says Weissman. “You can work so many muscles that help stabilize the hips and pelvis while performing it, and there’s an aerobic component that you may not get in other exercises.”
How to:
- Stand with feet together holding a pair of weights at shoulder height, elbows bent in front of body.
- Step right foot forward and bend knees to lower down into a lunge, stopping when both legs form 90-degree angles.
- Press through the right heel to stand and step left foot forward, lowering into a lunge. That’s one rep.
- Continue alternating sides for the desired number of reps.
Pro tip: Walking lunges are a great workout finisher to totally toast the muscle, says Weissman. “You are alternating the load from one hip to the other, giving you a small but very necessary ‘rest’ or reset on one side.”
8. Single-Leg Deadlift
Why it rocks: This is a golden butt exercise for a reason: It works the gluteus maximus and gluteus medius, says Weissman. Plus, this move is a killer way to improve your stability and train unilateral strength, she says.
How to:
- Stand on left leg with right leg slightly back behind body and resting on the floor, right hand holding a dumbbell, and left arm extended at side.
- Engage core and slowly hinge the hips back, lifting right leg straight behind you and lowering torso toward floor until both are parallel to ceiling and right hand/dumbbell is almost touching floor. The emphasis should be on the hip hinge and leg elevation, rather than focusing on the torso lowering—that will happen naturally!
- Drive through right heel to return to the starting position. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
9. Supported Single-Leg Deadlift
Why it rocks: This move primarily targets one leg, but still involves both sides of the body. The back leg helps stabilize the front leg and hip, says Weissman.
Weissman explains that while single-leg deadlifts primarily target one leg, they can still involve both sides of the body. The back leg helps stabilize the front leg and hip, making it somewhat bilateral in nature.
How to:
- Stand on left leg with a weight in right hand, arm extended straight and weight in front of thighs, palm facing toward body, left arm by side and right leg straight and a few feet behind body with heel high (like a kickstand).
- Keep a slight bend in the left knee, then lean forward, hinging at the hips with a flat back while lowering the weight toward the floor.
- Drive into the left heel to return to the standing position. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
Pro tip: To increase the challenge on the working leg, you can adjust the weight distribution by slightly elevating the heel of your opposite foot, shifting more load onto the targeted side.
10. Banded Glute Bridge
Why it rocks: Glute bridges are one of Weissman’s favorite exercises for glutes because they work the muscles in the concentric phase. “The glutes love the shortened position, that tight squeeze you feel when you clench them, and loading the hips in this capacity will be a winning ticket to the gains.”
How to:
- Loop a resistance band around the mid-thighs, then lie on your back with knees bent, feet flat on the floor, and arms resting by your sides.
- Engaging the core, drive through heels to raise hips toward the ceiling—squeezing the glutes and maintaining tension on the band the whole time.
- Hold the position for 1 second before lowering to tap hips to the floor. That’s 1 rep.
11. Glute Bridge March
Why it rocks: The glute bridge is a great move for working on your hip extension, says Weissman. You’ll also feel a little burn in your abs since maintaining the bridge requires core stability and strength.
How to:
- Lie on back with knees bent and feet flat on the floor, hip-width apart.
- Engage core, then press into heels and squeeze glutes to raise hips until body forms a straight line from knees to shoulders.
- Lift right knee toward chest. Pause, then lower right foot.
- Repeat with the other leg. That’s 1 rep.
12. Bodyweight Squat
Why it rocks: This variation without added weight is great for beginners to perfect form. It still works all three muscles of the glutes.
How to:
- Stand with feet hip-width apart and arms at sides.
- Push hips back and bend knees to lower into a squat, lowering until thighs are at least parallel with the floor.
- Press through heels and push back to stand. That’s 1 rep.
13. Goblet Squat
Why it rocks: The goblet squat is another killer booty move because it works the hips in flexion and abduction which targets all three muscles of the glutes, says Weissman. The added weight also adds more tension to the glutes as the hips have to travel back and hinge to execute, she says.
How to:
- Stand with feet hip-width apart and hold a weight in front of your chest, elbows pointing toward the floor.
- Push hips back and bend knees to lower into a squat.
- Push yourself back to starting position. That’s 1 rep.
14. Single-Leg Box Squat
Why it rocks: A unilateral squat is an advanced exercise since it requires balance, stability, and coordination, while simultaneously torching your glutes, says Weissman. It’s also a knee dominant move, so you can ease into it with a higher box to nail the movement pattern and build strength, she says.
How to:
- Stand facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides.
- Engage core, bend left knee, and push hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out straight in front of body and right foot out slightly for balance.
- Once your butt taps the box, press through your left foot to return to standing position. That’s 1 rep.
- Complete all reps, then switch sides and repeat.
15. Curtsy Lunge
Why it rocks: A curtsy lunge works the entire glute maximus, says Weissman. “What makes this exercise unique is that the moving leg travels behind the hip in the frontal plane following the glutes’ natural fibers. By moving the leg behind and to the side of the body, you’re working the front hip in a way that is unlike most other glute building movements.”
How to:
- Stand tall with feet under hips and arms clasped in front of the chest.
- Engage your core, lift your right foot off the floor, and take a big step back and to the outside of your left foot.
- Then, bend at the knees until the right knee taps the floor behind the left foot.
- Drive through feet to reverse the movement and return to starting position. That’s 1 rep.
16. Lateral Lunge With Reach
Why it rocks: This move works the trio of glutes, and is another frontal plane exercise that helps create a well-rounded routine, says Weissman. “When designing a routine, having exercises that work in multiple planes of motion, front to back, and side to side, will ensure you are targeting all the major muscles in the glutes.”
How to:
- Stand with your feet wider than shoulder-width apart, hands at your side.
- With your right hand, reach down toward your foot, lowering your body until your left knee is bent 90 degrees.
- Immediately repeat on the other side. That’s 1 rep.
17. Romanian Deadlift
Why it rocks: A Romanian deadlift is a bilateral hip dominant exercise and one of Weissman’s top moves for glute gains. “This is one of the big lifts that you can load up, which is an important variable when growing the glutes.”
How to:
- Stand with feet hip-width apart, knees slightly bent, holding a pair of weights in front of thighs, palms facing body.
- Keeping knees slightly bent, press hips back as you hinge at the hips and lower the weights toward the floor.
- Squeeze glutes to return to standing. That’s 1 rep.
How To Build A Bigger Butt
If your goal is to grow your glutes, Weissman says there are three non-negotiable moves for a bigger booty: hip thrusts, Romanian deadlifts, and squats. We want to prioritize these three moves as a means to build a booty since they are the ones we can load with the most weight, she says.
The hip thrust is one of the few exercises where you can significantly load the glutes in the shortened position (when the glutes are contracted or squeezed), says Weissman. “Here you will mostly be targeting the middle gluteus maximus and some gluteus medius, especially if you are performing the exercises with external rotation (with your hips open and feet pointed heels in and toes out).”
Romanian deadlifts are another maximizing glute move because they’re a hip dominant exercise that will target the gluteus maximus and medius, says Weissman. “Unlike the hip thrust, this exercise will largely hit the lower portion of your glutes, and work them in the lengthened position, when they are stretched.”
Lastly, the squat is another fantastic compound lift to load the lower gluteus maximus in the lengthened position as you move into the end range (the deep portion of the squat), says Weissman. “Pushing the hips back into flexion and letting the torso fold slightly will load more of those booty fibers as you bend the knees to get depth.”
Want to make butt exercises more effective? You must progressively overload (challenge yourself more) over time, Weissman says. Here are three ways to do that:
- Load: Increase the weight.
- Volume: Increase the number of reps per set (volume).
- Time under tension: Increase the amount of time spent under the load and holding position.
Finally, if you want a bigger butt, you have to “eat for your goals,” says Weissman. Strength training is the number one priority, but without the diet to support the work, your muscles won’t have the fuel needed to grow. Prioritize fueling up with carbs pre-workout and eating protein after your lifts to ensure you’re getting enough nutrients to support the work you’re putting in.s.
What are the glute muscles?
Here’s a quick posterior anatomy primer. Your glutes include three distinct muscles: gluteus maximus, gluteus medius, and gluteus minimus.
- Gluteus maximus: The largest muscle in the body and provides most of the shape of the buttocks, says Anjorin. It also keeps you upright when sitting and standing, and acts as the lower-body power generator allowing you to run, jump, squat and extend or rotate your leg outward and backwards.
- Gluteus medius: The second glute muscle in command behind the gluteus maximus, and sits between the gluteus maximus and gluteus minimus. Its main job is to stabilize the pelvis, but also promotes movement of the hip and upper leg including hip abduction, hip external rotation, and hip internal rotation, says Anjorin.
- Gluteus minimus: The smallest glute muscle, located right below the gluteus medius. “This muscle helps to produce several movements of the hips and legs including hip extension, hip internal rotation, and hip abduction,” says Anjorin
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
![Headshot of Jennifer Nied Headshot of Jennifer Nied](https://hips.hearstapps.com/rover/profile_photos/190d4d80-57ab-449f-b274-7c4610f47aae_1559076466.jpg?fill=1:1&resize=120:*)
Jennifer Nied is the fitness editor at Women’s Health and has more than 10 years of experience in health and wellness journalism. She’s always out exploring—sweat-testing workouts and gear, hiking, snowboarding, running, and more—with her husband, daughter, and dog.
Fitness
Exercise Your Demons! To Bring Mixed Reality Fitness To Meta Quest 2, 3, And Pro | The Otaku's Study
![Exercise Your Demons! To Bring Mixed Reality Fitness To Meta Quest 2, 3, And Pro | The Otaku's Study Exercise Your Demons! To Bring Mixed Reality Fitness To Meta Quest 2, 3, And Pro | The Otaku's Study](https://files.otakustudy.com/wp-content/uploads/2024/09/01173936/PORTRAIT_result.webp)
Developer Vyersoft has announced Exercise Your Demons!, a mixed reality fitness game that challenges players to battle the forces of the Netherworld. Not just to get into shape mind you, but to also help the players get into shape. The game will soon be available on Meta Quest 2, 3, and Pro. Exercise Your Demons! will be available soon for Meta Quest 2, 3, and Pro at a price of $19.99 sometime in the future.
In Exercise Your Demons!, players are tricked by the Demonomicon into opening a portal between the Netherworld and Earth, allowing demons to invade. Oh no! To combat this unholy scourge, players team up with personal trainers Ash and Zephyr at the Infernal Gymnasium. Equipped with DeGauntlets, players can engage in high-energy workouts across various underworld settings, including Poison Blossom Park and the Ultimate Demon Derby.
The game boasts intuitive mixed reality controls that encourage players to physically move, duck, weave, and punch their way through hordes of demonic foes, such as Brimstone Bikers, Hellfire Hooligans, and Infernites.
Exercise Your Demons! aims to combine fitness with entertainment, a feat which is arguably difficult depending on the player wearing the headset. The game offers players the opportunity to collect Impcoins and Soul Bars as they advance. These in-game currencies can be used to level up and unlock new cosmetic items. Players can track their fitness progress, set personal records, and climb leaderboards, all from the comfort of their living room.
Matt Conn, founder of Vyersoft, highlighted the game’s focus on developing healthy habits in a provided statement:
The hardest thing to do for your fitness isn’t lifting the heaviest weights or running the longest laps. It’s developing a healthy and regular habit. With Exercise Your Demons! and its story-driven gameplay, we’ll help our players work up a reliable sweat.
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Trump sets intense pace with campaign events as questions swirl about Harris' policy positions