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 nine butt moves designed by Chelsea Dornan, a National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City. Repeat each exercise for 45 seconds to one minute in the order listed below, and repeat the entire set up to three times to seriously feel the burn.
1. Single-Leg Glute Bridge. Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.
2. Hydrants with Leg Extension. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right.
3. Rainbows. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your left leg behind you and slightly to the left side. It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs.
4. Curtsy Lunges. Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs.
5. Heel-Lifted Squat. Begin with your feet hip-width apart and your left heel lifted. (For an extra challenge, lift the whole foot off the ground and extend your leg in front of you.) With control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance. Don’t let your standing knee come out over your toes. Pause, then press into your right heel to stand up into the starting position. That’s one rep. Repeat for 45 to 60 seconds before you switch legs.
6. Bear Plank Leg Lifts. Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides.
7. Single Leg Dead Lift. Stand with your feet hip-distance apart and your right foot a few inches in front of your left. The left knee should be slightly bent. Draw your abs in and slowly fold forward, keeping your left foot in line with your spine as you reach toward the floor with both hands. Pause, then return to starting position. Repeat 45 to 60 seconds before switching sides.
8. Sumo Squat to Calf Raise. Begin with your feet about twice hip-width apart, toes pointed slightly outward. Keeping your knees above your ankles and abs drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground. Raise both heels off the ground slowly and with control. Pause, then slowly lower your heels. That’s one rep.
9. Squat to Sumo. Begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.
(via Cosmopolitan)
