Who doesn’t want a derriere that would give Beyonce a run for her money? Crystal Stein (superstar Equinox trainer in NYC) and Self Magazine teamed up to create the 50 Shades of Glute workout performed by yours truly to get that booty glutey.
Here’s the first 10 moves using just dumbells!
Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these 10 sculpting moves you’ll need a medium-weight set of dumbbells (try starting with 8 to 10 pounds and go heavier when you can). Add a few of the exercises to your current total-body routine (perform 2-3 sets of 8-12 reps).
Stand with feet slightly wider than hip-width apart, holding a weight on each side of body with palms facing in. Push hips back and lower into a deep squat, drive through heels to stand.
Hold weights in front of body at shoulder height. Step right leg diagonally behind left leg and bend knees until front thigh is parallel to floor. Keep spine long, shoulders rolled down and back and abs tight. Push through left heel to stand, and sweep right leg out to side with foot pointed. Immediately move into the next rep.*
Stand with feet hip-width apart, holding the dumbbells in front of thighs with palms facing body. With a slight bend in knees, push hips back and slowly slide weights down legs toward floor while keeping spine long and abs tight. Push through the heels to return to standing.
Stand with feet together holding one weight in front of body at chest height with a hand on each end. Take a big step with right leg, rotating away from the body towards the five o’clock position. Keeping left foot flexed and chest lifted, bend right knee to lower into a side lunge. Push through right heel to stand, rotating back to starting position.*
With feet together, stand tall, holding one weight in right hand in front of right thigh, left hand on hips. Shift weight to left leg, keeping a slight bend in knee, and raise right leg behind body while lowering weight toward floor. Return to standing, raising right knee to hip height. Then sweep right leg directly behind body, placing ball of right foot on floor and bending both knees to lower into a reverse lunge. Return to start and immediately move into next rep.*
Stand with feet wide, toes pointed out, holding weights in front of body with palms facing each other. Lower into a wide squat, keeping spine long and chest upright (as if lowering between two panels of glass). Drive through heels to stand.
Stand with feet hip-width apart with toes pointed slightly out and holding weights in front of body at shoulder height. Hinge at hips to lower into a deep squat, keeping weights and torso stable and chest upright. Push through heels to return to standing.
Stand holding one weight in right hand with right arm extended overhead, left arm resting in front of body with palm facing out. Feet are hip-width apart with left foot slightly turned out. Push hips to right and begin to slowly slide left arm down left leg while right arm remains stable, keep gaze at weight at all times. Lower as far as possible then return to standing. Beginners can try this move without using weights.*
Lie faceup with feet hip-width apart and heels near glutes. Place weights on hips. Drive through heels to raise hips off floor, pause at top and slowly lower back to mat.
Start on all fours with wrists directly below shoulders and knees below hips. Place one weight behind right knee. Keeping abs tight and spine long, lift right leg toward ceiling then circling your knee out to the right down and back up. Right foot remains flexed, squeezing the leg to keep the weight locked in place.*
*Repeat on opposite side.
Credits: Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.