If you've suspected that your "side butt" is a separate (and v. important) entity of the gloriousness that is your booty, you are right! Allow fitness nerd and badass certified personal trainer, Breanna Cummings, Equinox Group Fitness Instructor on Variis, to explain.
"The side butt is actually called the gluteus medius," says Cummings. She says your glutes are made up of multiple muscles, and the glute medius is often the most underdeveloped one. Sad! "Because this muscle is so difficult to train, it often gets forgotten—but not in this workout."
The six moves below work together to target your lower body—especially that side butt. Feel free to perform each of the exercises without resistance. When they become too easy, place a mini resistance band right above your knees for more intensity. says Cummings.
The workout
Perform the moves below back to back for the time noted. After completing the circuit, rest for 30 to 45 seconds. Repeat the series of moves four times for a 30-minute sesh.
Clam shell
Step 1: Lie on your left side, extending your left arm on the floor and placing your right hand on the floor in front of your belly button. Stack your legs so that your hips are in line with each other, then bend your knees about 45 degrees.
Step 2: Focus on your glutes as you lift your right knee as high as you can without shifting your hips or lifting your right foot.
Step 3: Return your knee to the starting position. That's one rep. Do as many reps as you can in 30 seconds before switching to the other side.
Hydrant
Step 1: Get on your hands and knees, placing your palms directly below your shoulders and your knees just below your hips.
Step 2: Keeping your knee bent 90 degrees, lift your right knee so that it's in line with your right hip, without leaning into your left knee or right hand.
Step 3: Return your knee to the starting position. That's one rep. Do as many reps as you can in 30 seconds before switching to the other side.
Plank Jack
Step 1: Start on your hands and knees. Extend your legs directly behind you, keeping your weight on the balls of your feet and your shoulders directly above your palms.
Step 2: Jump both feet outward before immediately jumping them back in. Keep your core as stable as possible. (Alternatively, you can tap your right toes out to the side before bringing your foot back to the starting position and repeating on the left side. )
Step 3: That's one rep. Continue the exercise for 1 minute.
Plank jack + burpee
Step 1: Start on your hands and knees. Extend your legs directly behind you, keeping your weight on the balls of your feet and your shoulders directly above your palms.
Step 2: Jump both feet outward before immediately jumping them back in. Keep your core as stable as possible. (Alternatively, you can tap your right toes out to the side before bringing your foot back to the starting position and repeating on the left side. )
Step 3: When your feet return to the starting position, immediately jump them forward to the outside of your hands and jump upward.
Step 4: When you land, bring your hands back down to the floor and kick your feet back to the plank position. That's one rep. Do as many reps as you can for 1 minute.
In and out squat
Step 1: Stand with your feet shoulder-width apart and lower your body so that your thighs are parallel to the floor.
Step 2: Immediately jump your feet outward so that they're wider than hip-width apart. Then jump back to the starting position without straightening your knees. That's one rep. Do as many reps as you can in 1 minute.
Squat + side raise
Step 1: Stand with your feet shoulder-width apart.
Step 2: Lower your body so that your thighs are parallel to the floor. Push through your heels to return to stand, then immediately lift your your right leg out to the side as high as you can without leaning to your left. Return your foot to the starting position and repeat on the left side. That's one rep. Do as many reps as you can for 1 minute.
Ashley Oerman is a contributing writer at Cosmopolitan, covering fitness, health, food, cocktails, and home. You can follow her on Instagram @AshleyOerman. She is pro-carbs.
