Squats and lunges are two exercises that work their way into almost every butt workout. Perhaps you’re just sick of doing squats, or maybe they bother your knees—no matter the reason, we’re guessing it’s time for a much-needed break. This workout is designed to tighten and tone your backside without any form of a squat or lunge. Not one. We promise! All you’ll need is a resistance band and a sturdy chair.
Here’s how it works: Do each exercise for 60 seconds, performing as many reps as possible with good form. (Remember, form trumps speed.) Rest for 30 seconds between exercises. For an additional challenge, do the entire circuit a total of 2 or 3 times.
Targets: Glutes, outer thighs
A. Stand on the middle of resistance band, feet hip-width apart, one handle in each hand.
B. Engage your hip and glutes as you lift your right leg out to the side. Slowly lower your leg back to start and repeat the move on the opposite side. Continue alternating legs in a tick-tock motion.
Glute Bridge With Heels On Chair
Targets: Glutes, hamstrings
A. Lie on your back with your knees bent, and place your heels on top of a chair seat or a bench. (To modify, keep feet on floor.)
B. Engage the core and squeeze your glutes as you lift your hips. Hold, squeezing glutes tight, and then slowly lower back to the floor.
For the rest of this workout, click here to go to Prevention.com!