"Wide second is one of mine and Element Fitness Studio's all-time favourite positions," said Andrea Fornarola, an ACE- and AFAA-certified personal trainer and founder of Elements Fitness Studio. "It is a great total-body exercise, but especially awesome for the glutes! After doing this exercise just a few times during your workout you will really start to feel your glutes lift and tone."
Stand with your legs wider than your hips, and rotate your legs out to either side in a naturally turned out position.
Draw your hips down to knee level and feel the thighs and glutes engage.
Begin to squeeze the thighs and butt towards the back of the room to work the tops of the thighs and the glutes.
Repeat this in sets of 20 to 30, a few times throughout your workout.