To make this exercise most effective, keep it slow and controlled.Squeeze your glutes and thighs as you return up to the starting position. X Research source When you’re confident in your balance, stick your butt out and lower down, like you’re sitting into a chair. To differ from a conventional squat, push your weight into the balls of your toes, and keep your heels off the ground. X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source Hold your hands out in front of you to help balance or amp it up by holding a weight centered in the middle of your chest with both hands.

Start by standing with your feet slightly wider than shoulder-width apart and your toes pointing outward by approximately 45 degrees. X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source Don’t allow your back to cave or bend in any way.Ĭomplete a barre-inspired plié squat. To keep your form strong in this exercise, always ensure your torso is even and straight while lifting.X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source This exercise targets both your abdominal and gluteus muscles. When preparing for your bridge, keep your abdominal muscles tight.Repeat the move on the other side, aiming for 3 reps of 10 per side. X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Bring your foot back down to the ground, and then lower your hips so that you are back to the starting position. Hold this position for a few seconds and then lift one foot off of the floor and straighten your leg out, holding the foot above your body. Keeping your hands shoulder width apart and pressed against the ground, lift your hips off of the floor until your torso is aligned with or slightly above your legs. Face your palms up, or leave them flat on the floor, depending on what’s comfortable for you. Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Add in glute bridges for a bigger buttocks and hips.

Flat butt from the side