So you want a stronger double, but are tired of doing the same ol’ boring squats?
We feel you.
That’s why BuzzFeed worked with certified strength and conditioning specialist Holly Perkins, author of Lift To Get Lean and founder of Women’s Strength Nation, to create a quick workout for your glutes that will confuse your butt muscles…in a good way.
All you need is some floor room to perform the moves, a Swiss ball, and a killer playlist. You’ll do the circuit below three to five times, resting for one minute after each round.
Alright, let’s get into it!
1. Do 15 prone hip extensions on the Swiss ball.
Tighten your core and slowly raise your legs up off the ground and together, ending at the height of your shoulders. Then, with control, lower them to the ground and repeat.
2. Do 15 glute bridges on the Swiss ball.
Make sure your torso is stabilized against the Swiss Ball. Then while engaging your glutes and core, press into your heels and raise your hips until your knees and shoulders are aligned. Release and repeat.
3. Do 15 Plié squats.
Stand with your legs a little wider than shoulder-width apart and make sure your toes are facing outward. Then squat until your thighs are parallel with the floor. Come back to standing position and repeat. Keep your back straight during the entire move. Make sure to press your knees outward so that they stay in line with your toes.
4. Do 15 reverse lunges on each leg.
Take a large step back with your left foot and use your right leg to lower you into a lunge. Allow your back knee to lightly touch the floor and push through your front heel as you stand up. Keep your chest up during the entire move. Repeat by alternating on each side.
5. Do 10 single leg kneels on each leg.
Tightening your glutes and core, step back lowering your leg to the ground and lightly touch your knee to the floor so it’s in line with your planted leg’s heel. Your planted leg should be parallel with the floor. Then come back to standing position and repeat doing 10 on one side and 10 on the other.
Here’s the entire workout in one video, so you can bookmark it for later!