6 Butt Moves That Beat Squats
Trainers hail squats as the queen of butt-toning exercises. But if your knees are balky—they pop or grind as you drop into position—squats may be an unsuitable option. That’s okay: The squat queen can lose her crown to these joint-friendly, butt-blasting, derrière-toning moves.
To get the most bang for your butt—er, buck—complete one set through the full program, rest, then repeat one time. Try to do the workout 3 days a week. Although the photos demonstrate the moves with resistance (using Resist-a-Cuffs), start without resistance. This is a tough workout and you can expect some soreness initially; stretch and use foam rolling to massage any sore muscles. When you’re ready to increase the difficulty, try adding some resistance.
Make it easier:
Prop your forearms up on a couch.
2. Side Leg Raise
There are six different muscles that work in concert to rotate your legs outward from the hip. This move lights a fire under the side parts of your rear, hips, and outer thighs.
Lie on left side, left arm flat overhead, and head propped up on left bicep; place right hand on floor in front of you to balance and brace yourself. With both feet flexed, lift right leg to about a 45-degree angle—about 2 to 3 feet off floor. Hold momentarily. Slowly lower. Repeat for 12 reps, then switch sides.
Make it easier: Bend your knees and keep your feet together, only lifting your top knee up and down. The move will resemble a clam shell opening—which is what this variation of the exercise is called.
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