The moves are crucial for anyone out there who works a desk job or has any long periods of sitting, which causes your hip flexors and quads to become excessively tight, and in turn, prevents your glutes from firing properly

Jump squatHow to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back, and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That's one rep.

Doing the move, you need a suitable gym wear. Such as, this suit. It also can make you looks sexy. It is a good choice.