While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. (You’re welcome.)
Ready to, ahem, round out your glute routine? Try these butt moves designed by Chelsea Dornan, a NYC-based personal trainer, and modeled by Brittany Perille Yobe, a certified personal trainer who’s racked up an Instagram following of more than 783,000 people thanks to her butt-centric feed.
Repeat each exercise below for 45 seconds to one minute on each side in the order listed, and repeat the entire set up to three times to seriously feel the burn.
1. Single-Leg Glute Bridge
How to do it: Lie on your back with your knees bent and soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes, and push your hips up toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.
2. Hydrants with Leg Extension
How to do it: Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hips-height, then extend the raised leg straight out to the side. Pause before you bend the knee again, and bring your leg back to starting position to complete one rep.
How to do it: Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
4. Curtsy Lunges
How to do it: Stand with your feet hips-width apart and your hands pressed together at chest level. Keeping your hips square, step your left leg diagonally behind you and bend both knees to a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to return to standing position as you and extend your left leg into a side kick. That’s one rep.
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