by Sarah Klein: Flaunting a bootylicious rear end is nothing new — but never have we loved our behinds as much as we have loved them in 2022…
Alas, not all of us are blessed with the genes for an Internet-breaking derriere of our own. But, with a strategic workout plan, we can give our goods a boost. So before we say goodbye to 2022, look back at it — and try these six moves.
Squat To Sumo Squat
A wider stance with the toes slightly turned outward recruits smaller lower-body muscles into your squat while working the big ones even more. Combining the sumo squat with a more traditional one turns this into a superset of sorts. With your weight in your heels, sit back and down, keeping the chest up, until your thighs are parallel with the floor. After returning to standing, rotate the toes out about 45 degrees and squat again. That’s one rep. Aim for three sets of 15.
Start on your hands and knees. While balancing on one leg, flex the other foot and press the heel toward the ceiling. Imagine you’re balancing a glass of water on that raised heel to help you keep it level. When your thigh is just past parallel to the ground, lower your leg back to a neutral position without letting it touch the ground. Try for 12 on each side, and work up to three sets.
Standing tall, balance on one leg and lift the opposite leg straight back. Keep the lifted leg as straight as possible, focusing on squeezing the muscles on that side. Hold onto the back of a chair if balancing feels tough. Completely 15 on each leg and work up to repeating three times. If it gets too easy, try it with a cable machine for added resistance.
Stability Ball Wall Sit
Leaning back onto a stability ball not only adds a bit of core work as you keep yourself balanced, it also helps support good upper-body form throughout this move, which, without the ball, would basically be a squat. With the ball around your lower to middle back, move your feet about six inches in front of your body. You should feel like you’re leaning back at an angle. Lower your body as your back rolls along the ball. Your butt should move slightly under the ball. When your thighs are parallel to the floor, stand back up. Try for three sets of 15.
There’s no reason not to go for a classic glute bridge, but balancing on one leg kicks the move up a notch, and requires some additional core work to boot. Lying on your back with your arms by your sides, plant your right foot on the floor and extend the left leg straight toward the ceiling. If your hamstrings are tight and keeping that leg straight is tough, extend it at a 45-degree angle like this instead. Pressing through the right heel, lift the hips until your spine is straight. Then gently lower the hips back to starting position. Try for 12 on each leg, and work up to completing three sets.
You also can’t go wrong with a classic lunge, but this variation gets deep into those glutes and outer thighs. Start with your feet hip-width apart, then step the right foot behind the left, as if you were curtsying before a queen. Bend the knees and lower your body until the left thigh is parallel to the ground. Keep both knees bent at about 90 degrees and the chest and shoulders up and back. Try 12 curtsies on each side and work up to three sets.