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.
Shop our fitness collection:
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the interviewee only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
Up next, be the first to know our weekly content and sign up for our Poosh newsletter.