If you’re sick of straightforward squats, trainer Larry Twohig of personal-training facility Culture is here to help. In the GIFs below, he shows us four simple ways to tone your butt at home. Do three sets of each, and don’t be nervous — the Bulgarian split squat isn’t nearly as intimidating as it sounds.
Move 1: Start with a weighted hip bridge. Lie on the floor and raise your hips so that your back and hips are in a straight line. Hold at the top for two seconds. Be sure to keep the weight in your heels, rather than just lifting and raising your hips. Concentrate on squeezing your glutes. As Twohig says, “Pretend you’re pinching a penny between your butt cheeks.” Be a penny-pincher! You can also make this move more difficult by laying a weight across your hips and doing the exercise. Either way, repeat ten times.
Move 2: Do a variation of the weighted hip bridge with one leg. Be careful to keep your hips level so that one isn’t higher than the other. And don’t forget to keep pinching those pennies. You’re going to want to do ten reps of this, too.
Move 3: For the Bulgarian split squat, you’ll want to use a riser or a stair with a six- to eight-inch elevation. This move targets your butt and inner thigh. Keeping one toe on the stair and the other straight in front, bend the back leg until your knee touches the ground. Focus on keeping the majority of your weight on the front leg and squeezing your abs and glutes as you come up. Be careful not to have your front knee go over the toe. Again, repeat ten times.
Move 4: Use a resistance band for this lateral shuffle move. Put it around your ankles and shuffle with wide steps, 20 steps in each direction. To make the exercise truly effective, don’t release tension from the band even as you shuffle. Maintain a quarter squat, stay level, and don’t bob up and down.