12 Exercises to Tighten Your Butt and Legs in No Time

year ago

Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape, you need to do squats. These exercises may be easily combined with others or done on their own. They are simple, can be done at home, and take no more than 15 minutes.

1. Basic squat

Start with basic squats. Keep your feet flat on the ground.

2. Squat with kickbacks

Kickbacks will put your buttocks to work.

3. Sumo squat

These squats strengthen both your torso and buttocks.

4. Reaching sumo squat

This adds some cardio.

5. Oblique squat

Your waist will thank you.

6. Jump squat

This exercise is also good for your arms.

7. Narrow squat

A warm-up for the pistol squat.

8. Pistol squat

A tough exercise with a lot of work for your knees. Do it carefully, and don’t squat too low. At the beginning, you might also want to hold on to something.

9. Curtsey squat

Many muscle groups are involved simultaneously.

10. Split squat

This exercise significantly strengthens your calves, hips, and buttocks.

11. Isometric squat with toe taps

Silver-Fagan calls it the “booty burn” because the muscles are as tight as possible.

12. Pop squat

Please note: This article was updated in February 2023 to correct source material and factual inaccuracies.
Photos by Roman Zakharchenko, model Olga Zakharchenko for Bright Side


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