YOUR SECRET TO GREAT GLUTES

Lift and shape your booty with do-anywhere moves that work your body's most powerful muscle group from multiple angles

- ALYSSA SHAFFER

WHAT’S THE KEY TO GETTING A CURVED, firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This multiangled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you’re lifting and toning all the lower posterior muscles for a rounded, more symmetrical look. IFBB bikini pro Ana Delia De Iturrondo shows us how she helps keep her enviable lower half in top shape!

WIDE UP AND BACK BOUNDING

WORKS: GLUTES, THIGHS; BUILDS EXPLOSIVE STRENGTH

› Stand in an open area, feet hip-distance apart. Squat down, bringing fists in front of chin and keeping weight over heels.

› Explosively make two bounds forward, keeping head forward. Land in squat position.

› Explosively perform two back bounds, keeping head forward and landing in squat position. Hold a medicine ball at chin for added resistance. Perform three sets of 10 rounds. (Up and back equals one round.)