9 New Butt Boosters

Advanced Exercises

1. Supine Single-Leg Bridge

Target: Glutes, hamstrings

• Lie faceup on floor with feet hip-width apart on a step, bench or stair, arms extended at sides with palms down.
• Lift left leg toward ceiling.
• Pressing right heel into step, lift hips off floor; hold for 5 counts.
• Lower and repeat 5 times.
• Switch sides.

2. Pistol

Target: Abs, glutes, quads, hamstrings

• Stand about 12 inches away from a chair.
• Lift your right leg and with right hand grasp right foot in front of you.
• Find your balance, then slowly bend left leg, bringing butt toward chair.
• Straighten left leg and return to starting position; repeat 4 to 8 times. (Note: You may need to bring your arm in front of you to maintain balance.)
• Switch legs.

3. Pull-Through with Resistance Band

Target: Glutes, hips, quads

• Tie a resistance band or tube to a stationary object near the floor, such as a table leg.
• Straddle the band, facing away from its anchor, holding the end in both hands.
• Keep your knees slightly bent and your back straight.
• Bend your knees, bringing your hands through your legs, then stand up tall, pushing your hips forward and contracting your glutes.
• Pause for 2 counts.
• Return to starting position.
• Repeat 12 to 15 times.

Originally published in FITNESS magazine, January 2007.