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3 Squats to a Strong, Firm Butt

Chris Fanning

Target Your Lower Body

A squat is one of the best lower-body exercises for targeting your glutes, quads, hamstrings, and calves, says Bethni Lown, a trainer at The Gym in New York City. Do three of each move.

Beginner: Ball Squat

  1. Standing with feet shoulder-width apart, place a stability ball between your lower back and a wall, hands on hips.
  2. Bend your knees 90 degrees, making sure they don't go past your toes.
  3. Return to start and complete 12 times.

Intermediate: Side-to-Side Squat

  1. Stand with right side facing a step, hands on hips, right foot on top, left foot on floor.
  2. Bend knees 90 degrees. Stand up and push off with right foot as you hop onto other side of step.
  3. Repeat on left side, alternating 10 times.

Advanced: Crab Squat

  1. Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees.
  2. Bend knees 90 degrees into a squat, keeping torso upright and knees over ankles.
  3. From that position, step left foot to the right, walking sideways.
  4. Take about 10 steps to the right and repeat on the left.

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