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9 Butt Moves That Beat


Squats
Because they're not the only way to get a better butt.

By Elizabeth Narins Jul 14, 2014

241.2k


GETTY/LAUREN AHN

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-certied 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.


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1. Single-Leg Glute Bridge. Lie on your back with your knees bent and
your feet at on the oor 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 oor, and repeat
without touching the ground.


LUKE VERSALKO

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.


LUKE VERSALKO

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 oor. Squeeze your glutes as you lift the leg back to
starting position, then slowly tap the oor about a foot to the right.
Return to starting position to complete the rep. Repeat for 45 to 60
seconds before you switch legs.


LUKE VERSALKO

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
oor. 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.



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5. Heel-Lifted Squat. Begin with your feet hip-width apart and your
left heel lifted. (For an extra challenge, lift the whole foot o the
ground and
extend your leg in front of you.) With control, pushyour
hips back as you lower your butt toward the oor, 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.


LUKE VERSALKO

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 exed foot, squeeze your glutes, and raise
your right heel up toward the ceiling as high as you can. Pause, then
left knee back
bring your to meet your right to 60
knee. Repeat for 45
seconds before switching sides.


LUKE VERSALKO

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 oor with both
hands. Pause, then return to starting position. Repeat 45 to 60 seconds
before switching sides.



LUKE VERSALKO

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 oor until your thighs are
parallel with the ground. Raise both heels o the ground slowly and
with control. Pause, then slowly lower your heels. That's one rep.



LUKE VERSALKO

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.



LUKE VERSALKO

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