9 New Butt Boosters

Intermediate Exercises

1. Bridge with Tubing

Target: Glutes, hamstrings, outer thighs

• Tie a resistance band or tube around your thighs.
• Lie faceup on floor with heels slightly more than hip-width apart on a step, bench or stair; arms extended at sides with palms down.
• Push your knees out as wide as possible.
• Digging your heels into the step with toes elevated, press into palms and lift hips toward the ceiling.
• Hold for 5 counts, then slowly lower.
• Repeat 15 to 20 times.

2. Step-Up to Balance

Target: Abs, glutes, quads, hamstrings

• Stand facing a step, bench or stair.
• Step up with your right foot and lift left leg to hip height, knee bent 90 degrees.
• Hold for 5 counts and step back to start.
• Repeat 10 to 15 times; switch sides.

3. Lateral Shuffle with Tubing

Target: Glutes, quads, outer thighs

• Tie a resistance band or tube around your thighs.
• Bring your feet slightly wider than hip-width apart, toes pointing forward.
• Squat down until thighs are almost parallel to the floor.
• Step your right foot out to right side as wide as possible, then bring left foot toward the right, coming back to starting position.
• Repeat, stepping left foot out to the left. Continue alternating sides.
• Do 10 steps per side.