Ass(king) for a friend over here: how can I tone my butt at home? We’ve got you with this workout, as it combines two of our favorite things: Pilates and booty workouts. In the video below, Bridget O’Carroll, founder of Studio Qila, the first Indigenous-owned digital fitness studio, leads us through a short and effective HIIT butt workout using sliders or socks. It’s a blend of bilateral (both sides) and unilateral (one side at a time) moves, with the option to modify to just bodyweight.
Qila center squat
Jump squat with pulse
Equipment: Sliders (or socks), or modify with no equipment.
THE MOVE: QILA CENTER SQUAT
How to: Start standing with your feet hip-width apart. Send your hips back and down like you’re sitting in a chair, and lean forward to keep your spine neutral. Slowly stand about 75% of the way, maintaining a slight bend in your knees in order to maintain tension and tap into your slow-twitch muscles.
THE MOVE: JUMP SQUAT WITH PULSE
How to: Start in a squat then jump up. Land lightly, sit back and down, and add a pulse to keep your center glutes active.
THE MOVE: SLIDER LUNGE
How to: Place your weight forward in the heel of your active leg, place your back toe on a slider (or sock), and lightly extend it behind you. Sit back and down to 90 degrees, keeping your back leg straight, then slowly stand 75% of the way in order to maintain the tension in your center glute throughout the movement.
THE MOVE: SLIDER DRAG
How to: Starting from the bottom of your lunge, keep your weight forward in your heel, drag (or step) your back leg in, then extend it back out.
THE MOVE: EXPLOSIVE LUNGE
How to: Start in a split squat position, extend your legs as you jump up, then land lightly. Repeat on the second side.