Skip to main content
Close Close

Congratulations
You're on the list.

Make sure to check your spam folder so that our emails are always delivered into your inbox.
xo, Kourt
Give your inbox
and your life

the Poosh it needs.
By clicking SIGN UP, you agree to receive emails from Poosh and agree to our terms of use and privacy policy.
Free Shipping on All Domestic Orders.
  • HEALTH + WELLNESS
  • LIFE + STYLE
  • HOME + ENTERTAINING
  • KKB
Poosh
  • instagram pinterest facebook twitter youtube join newsletter
  • Shop
  • search
  • search
  • body
  • diy
  • fitness
  • Giving Back
  • health
  • mind
  • Relationships
  • Sexual Wellness
  • soul
Can Myofascial Release Make Your Face More Symmetrical?
Can Myofascial Release Make Your Face More Symmetrical?
Under $50: Cozy Items You Need for Cuffing Season
Under $50: Cozy Items You Need for Cuffing Season
What NOT To Do If You Get Ghosted
What NOT To Do If You Get Ghosted
I Wore a Posture Corrector for a Week
I Wore a Posture Corrector for a Week
How to Fall Back Asleep After Waking Up in the Middle of the Night
How to Fall Back Asleep After Waking Up in the Middle of the Night
Our 2023 Poolside With Poosh Was an ’80s Dream
Our 2023 Poolside With Poosh Was an ’80s Dream
  • Adulting
  • beauty
  • guides
  • Hacks
  • style
  • travel
Under $50: Cozy Items You Need for Cuffing Season
Under $50: Cozy Items You Need for Cuffing Season
I Got a Brow Transplant, and I Swear it Made my Face Look Younger
I Got a Brow Transplant, and I Swear it Made my Face Look Younger
Hot Rollers Are Back, Baby
Hot Rollers Are Back, Baby
You’re Giving Compliments Wrong
You’re Giving Compliments Wrong
How to get Naturally Plump Lips in Minutes
How to get Naturally Plump Lips in Minutes
We’re Loving Latte Makeup for Fall—Here are the 3 Must-Have Products You Need For It
We’re Loving Latte Makeup for Fall—Here are the 3 Must-Have Products You Need For It
  • decor
  • entertaining
  • kids
  • motherhood
  • Playlists
  • recipes
BTS: Kourt’s Vintage Disneyland Baby Shower
BTS: Kourt’s Vintage Disneyland Baby Shower
The Glow-Up Smoothie
The Glow-Up Smoothie
Our Exclusive ’80s-Inspired 818 Cocktails
Our Exclusive ’80s-Inspired 818 Cocktails
Poolside With Poosh ‘80s-Themed Playlist
Poolside With Poosh ‘80s-Themed Playlist
Apple Nachos Are the Perfect Fall Snack
Apple Nachos Are the Perfect Fall Snack
Stacey Bendet’s Ginger Tea Recipe 
Stacey Bendet’s Ginger Tea Recipe 
  • family
  • kourtney
Kourt’s New Weekly Tea Rotation During Her Pregnancy
Kourt’s New Weekly Tea Rotation During Her Pregnancy
Kourt’s First-Trimester Tips
Kourt’s First-Trimester Tips
5 Things To Know About Kourt’s New-ish Wellness Practice: Brain Mapping
5 Things To Know About Kourt’s New-ish Wellness Practice: Brain Mapping
Kourt’s Top Pregnancy Snacks
Kourt’s Top Pregnancy Snacks
Why Panchakarma is Kourt’s Holy Grail Detox
Why Panchakarma is Kourt’s Holy Grail Detox
How Last Weekend’s Gender Reveal Party Came Together in Less Than 48 Hours
How Last Weekend’s Gender Reveal Party Came Together in Less Than 48 Hours
What are you looking for?

Menu

  • Shop
  • HEALTH + WELLNESS
    • body
    • diy
    • fitness
    • Giving Back
    • health
    • mind
    • Relationships
    • Sexual Wellness
    • soul
  • HOME + ENTERTAINING
    • decor
    • entertaining
    • kids
    • motherhood
    • Playlists
    • recipes
  • KKB
    • family
    • kourtney
  • LIFE + STYLE
    • Adulting
    • beauty
    • guides
    • Hacks
    • style
    • travel
  • Newsletter
instagram pinterest facebook twitter youtube join newsletter
fitness

HIIT Workout for a  PILATES BUTT

By Poosh
share on pinterest share on facebook share on twitter Share on Flipboard share by email
 Photo credit @perazna
@perazna

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.

THE ROUTINE:
Qila center squat
Jump squat with pulse
Slider lunge
Slider drag
Explosive lunge

Equipment: Sliders (or socks), or modify with no equipment.

Thumbnail of YouTube video Thumbnail of YouTube video Play icon that links to video on YouTube

Bilateral moves
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.
 
Unilateral moves
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:

Shop The Grip Weight - 5lb
Shop Total Body Band - Light
Shop Total Body Band - Medium
Shop Total Body Band - Heavy
Shop Total Body Band - Bundle
Shop SmartRope Rookie Donut
Shop LED SmartRope
Shop Acupressure Mat Set
Shop Cotton Waffle Sauna Blanket Insert
Shop Infrared Heating Body Belt
Shop Infrared Sauna Blanket
Shop Mini 2-Pack Deodorant Bundle
Shop Workout Sesh Bright Blend Deodorant
Shop Date Ready Bright Blend Deodorant
Shop Board Meeting Smoky Blend Deodorant
Shop Date Ready Smoky Blend Deodorant

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.

You may also like...

Go to article The 3 Moves You Need To Tone Your Ass
fitness

The 3 Moves You Need To Tone Your Ass

Go to article Get a Flatter Belly Overnight with This Digestion-Improving Flow
fitness

Get a Flatter Belly Overnight with This Digestion-Improving Flow

Related Articles

Goes to article 5-Minute Wake-Up Pilates Routine
fitness

5-Minute Wake-Up Pilates Routine

Goes to article 5-Minute Trampoline Booty Workout 
fitness

5-Minute Trampoline Booty Workout 

Goes to article How Much Should You Work Out To See Results?
fitness

How Much Should You Work Out To See Results?

Goes to article 5 Moves To Boost Metabolism in the Morning
fitness

5 Moves To Boost Metabolism in the Morning

Goes to article Moves To Help You Feel More Toned Overnight
fitness

Moves To Help You Feel More Toned Overnight

Goes to article How To Get Side Abs
fitness

How To Get Side Abs

Goes to article 5 Stretches To Do Before Bed
fitness

5 Stretches To Do Before Bed

Goes to article Get a Flatter Belly Overnight with This Digestion-Improving Flow
fitness

Get a Flatter Belly Overnight with This Digestion-Improving Flow

  • About
  • Contact
  • Terms & Conditions
  • Privacy Policy
  • Cookie Policy
  • California Privacy Rights
  • Affiliate Disclosure
  • Accessibility

Keep in Touch

instagram pinterest facebook twitter youtube join newsletter
Reviewed by Allyant for Accessibility
  • © poosh, llc
    All Rights Reserved