You can use your keyboard to see the next slide ( ← previous, → next)
Don't let the small range of motion fool you. Your buns are sure to be burning with this exercise from Tracey Mallett, a certified Pilates instructor and creator of the Booty Barre Workout and DVD program.
How to do it: Stand at a chair, barre, or sturdy countertop. Place you forearm down on the barre and bend both knees. Keeping your knee bent, lift your outside leg behind your body until your thigh is almost parallel to the floor. Place the outside hand on the supporting thigh and resist as you extend the spine. Lift your raised leg up and down in small pulses, keeping the hip elevated to focus deep into the glutes. Do 2 sets of 20 small pulses on each leg.
Training tip: "Keep the body pitched forwards from the hips so that the work is in the gluteus. not the lower back," Mallett says.
20 top fitness experts reveal their go-to move for buns of steel
athletic butt in pink spandex
Trainers Reveal: The Best Butt Exercises of All Time