You don't need to stand to work your butt [1]. In fact, kicking it on the floor is a great way to target your glutes while keeping your legs out of the equation. This side-kick exercise (aka fire hydrant) is great for working the deep glute muscles to help give your butt a lifted look. It might feel like an old-school Jane Fonda exercise, but we're still doing this classic exercise because it's so dang effective.
This move also targets the often underworked glute meds, which stabilize the pelvis when you walk and run. Along with keeping you stable, the glute meds, located on the sides of the pelvis, help fill out the bottom half of your hourglass shape. If you're ready to kick it, keep reading to learn details on performing this classic exercise.
Side Kick on All Fours
- Start on all fours with your hands underneath your shoulders and your knees under your hips. Keeping your knee bent 90 degrees, lift the left leg until it is parallel to the floor. Do not shift your body to the right to compensate; keep your abs engaged and your torso as still as possible and really press down through your left hand to avoid the sideways shift.
- Keep the left thigh still as you straighten your left knee, kicking your leg out to the side. Don't let the leg lower as you kick it.
- Bend the right knee back to 90 degrees, then lower the leg. This completes one rep.
- Do two to three sets of 20 reps per side.
You can easily modify this exercise and make it easier by taking out the kick; focus on just lifting the bent leg while keeping your pelvis stable and still. Want more of a challenge? Reach your right arm out to the right as you straighten your left knee to "kick." Regardless of which variation you choose, do stretch your glutes [2] after your workout and do take a child's pose [3] to lengthen out your spine.