Celeb trainer Courtney Paul shares the three best moves for a strong, lifted backside

By Kylie Gilbert
Updated: September 21, 2016

Bravolebrity Courtney Paul, certified personal trainer and founder of CPXperience, gives his no-B.S. answers to all of your burning fitness questions as part of our "Trainer Talk" series. This week: What are the best exercises for a tight butt? (And in case you missed it, check out Paul's secrets to toned arms.)

Standard Squat

Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent. Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push through your heels back up to the starting position. (That's just the basic squat. Once you have that technique down pat, try 16 Squats That Will Work Your Butt Off.)

Single-Leg Forward Lunge

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed too far forward, and make sure the other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position. (You can also put your back foot on a weight bench as shown by Paul. Just place the top of your back foot on the edge of the bench and step forward with your front leg to create that L-shape.)

Pelvic Thrust

Lie face-up with knees bent, feet flat on the floor hip-width apart, and arms by sides, palms facing down. Engage abs, tilt pelvis toward the ceiling, and slowly begin lifting hips and back off the floor until your knees, hips, and shoulders form a straight line. Hold for 1 count, then slowly lower back to starting position. (You can also put your feet up on a weight bench as shown by Paul)


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