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"This exercise is an incredible butt shaper due to the unilateral design," says Tom Holland, an exercise physiologist and author of Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag. "This one-legged move takes the dominant leg out of the equation, forcing each glute to work with maximum muscle involvement. It also works balance and coordination."
How to do it: Stand on one leg while pressing an exercise ball into a wall with your lower back. Squat down slowly while tucking the raised leg underneath you, making sure the knee of the supporting leg stays behind the toes. Stop when the leg is bent to 90 degrees, then press back up to the starting position. Holland recommends doing 2-3 sets of 10-20 reps with each leg, several times per week.
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