If you think the secret to your best butt is banging out reps, this workout will change your mind and prove you wrong.

By Lauren Mazzo
Updated: September 28, 2017

Nowadays, supermodel Ashley Graham is known just as much for her body-positive proclamations and as she is for her gorgeous modeling work-but don't let her #bodylove feels mislead you. This girl works out, hard. (Just check out one of her recent workouts on Instagram. Yikes.)

When she was in Los Angeles working as a judge on America's Next Top Model, Graham frequented Lagree Fitness® Studio-which you may or may not know as the home of the Megaformer and Supra machines. She trained on the reg with studio owner and head trainer Dede Lagree, who wants you to get in on the action, too with a butt workout from her Booty Burn® class that'll light those glutes on fire (without setting foot near a machine).

Unlike some other glute exercises you might usually do, these moves are all about going excruciatingly slow and steady. (Could slowing down your pace actually speed up your workout goals?) Even if you're tempted to push quickly through the pain, keep your tempo slow for the max muscle benefits. (Here's more on why slow-motion strength training breeds even better results.)

"Our bodies naturally want to take the path of least resistance (fast, explosive movements backed by momentum-think body-builders, weight-lifters, boxers)," says Lagree. "But by keeping each movement super slow, you force your muscles to make a greater effort."

How it works: Do each move for 1 to 2 minutes per side, performing each rep for four counts up and four counts down. Though it's quick, you'll only need to do each move once to feel the burn. (Want more? Here's a core-focused Lagree workout you can do at home with a towel and chair.)

You'll need: A towel or slider.

Super Lunge Hold and Pulse

A. Start in a split squat position with the left foot forward and the right foot balancing on toes, heel lifted and both knees slightly bent.

B. Taking four counts, lower into a lunge, keeping right knee directly below hips. Lower until back knee is close to perpendicular.

C. Taking four counts, press into left heel to slowly return to start. Repeat for 1 minute.

D. Pause at the lowest part of the squat and hold for 15 seconds, then pulse up and down in this position for another 15 seconds.

Repeat on the opposite side.

Skating

A. Start standing on the right leg, with knee bent and hips sitting back with hands on hips. Rest left toes on a slider or towel to start.

B. Keeping right leg bent in the same position, take four counts to slide left foot out until leg is completely extended.

C. Take four counts to slowly slide the left foot back to start.

Repeat for 1 to 2 minutes on each side.

Side Lunge

A. Start standing on a straight right leg with hands on hips. Rest left toes on a slider or towel to start.

B. Take for counts to slowly bend right leg and sit hips back while sliding left foot out until leg is completely extended.

C. Press into right foot and take four counts to straighten the right leg, and slowly slide the left foot back to start.

Repeat for 1 to 2 minutes on each side.

Express Lunge

A. Start standing on a straight left leg with the right foot extended slightly backward, toes resting on a slider or towel. Press palms together in front of chest to start.

B. Take four counts to slowly bend left knee into a 90-degree angle, sliding right foot backward with leg straight, but not locked.

C. Press into left foot and take four counts to straighten left leg and slide right foot in to return to start.

Repeat for 1 to 2 minutes on each side.

Bungee Kick

A. Start in a tabletop position on knees and elbows. Kick botom of right foot toward the ceiling, knee bent at a 90-degree angle to start.

B. Take four counts to slowly kick right foot toward the ceiling, extending as high as possible without arching back.

C. Take four counts to slowly lower foot back to start.

Repeat for 1 to 2 minutes on each side.

Straight-Leg Kick

A. Start in a tabletop position on knees and elbows. Extend right leg straight backward at hip height with toe pointed and knee facing down to start.

B. Keeping leg straight, take four counts to slowly lift right heel toward the ceiling, extending as high as possible without arching back.

C. Take four counts to slowly lower foot back to start.

Repeat for 1 to 2 minutes on each side.

Curtsy Lunge

A. Start standing on the left foot with the right leg extended slightly backward, right toes resting on a slider or towel to start.

B. Take four counts to bend left knee and slowly lower into a lunge, sliding the right foot back and to the left.

C. Press into left foot and take four counts to straighten left leg and slide right foot forward and to the right to return to start.

Repeat for 1 to 2 minutes on each side.

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