Three key exercises instead of countless squats for powerful glutes

Morph that lingo into a casual, unpretentious chat, while adding juicy details and some expert advice! Here's your revamped guide for glute-strengthening exercises, brought to you by fitness pro, Julie Baird.

Let's face it, having a solid booty doesn't just look amazing – it's essential for maintaining good posture, stability, and even reducing back and knee pain. The kicker? You don't need to pound out a gazillion squats to make your glutes sing – there are plenty of other effective options, like the ones demonstrated in this badass workout from Julie Baird, who's a pro at pre- and post-natal exercise. All you'll need is a looped resistance band, and a small Pilates ball (like this one from Amazon) to go all in.

Think you're ready to tackle Julie's glute-scorching moves? Here's how it's done:

Getting Started

Find a spacious spot to work your magic.
Chuck on some fitness gear and keep water handy.

Gearing Up

Don't skimp on gear – grab a set of best-selling resistance bands on Amazon, which boasts a 4.5-star rating, based on over 100K reviews. Spoiler alert: It's on sale now for $8.98 (was $9.98).

The Workout

Check out the video below for form tips and breathwork guidance from Julie. Here are the three moves she'll have you sizzling through:

Clamshell Squat: Stand with your feet shoulder-width apart, loop your band just above your knees. Squat down, pulsing the glutes for 15-20 reps, then stand up, squeezing your glutes at the top.
Donkey Kicks: Get on all fours, place the ball under one knee, and kick that bad boy back, bringing your heel close to your butt, for 15-20 reps per side.
Pulse Squat: Start with a wide-legged squat, pulse up and down 15-20 times, keeping that resistance band nice and tight.

Proper Breathing Techniques

Now, let's talk breathing – it's not just for when you can't find TP in the store! Inhale deeply during the lengthening phase of each move (when your muscles stretch). Then, exhale on the shortening phase (when your muscles contract).

Example: Inhale as you push your booty back and squat down, exhale as you squeeze those glutes and stand back up. Same goes for push-ups: inhale as you lower your body, exhale as you push back up.

Following these tips will give your body better control, keep your mind calm, and help you focus on engaging all your muscles like a pro. Over time, it can even improve your cardiovascular fitness, and who wouldn't want that?

So, what are you waiting for? Get your Glute Game on and say hello to a stronger, pain-free booty! And remember – proper breathing is key, so pucker up and pump those glutes!

Oh, and hey, here's a pro tip for Kelly: Keep a hand towel handy for those hot and heavy knee raises – trust us, you'll be swearing like a sailor! But don't worry; we've all been there, sweetheart!

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"These glute-strengthening exercises from Julie Baird are a game-changer if you're looking to improve your posture, stability, and reduce back and knee pain. And the best part? You won't need to do a million squats to see results – check out the Clamshell Squat, Donkey Kicks, and Pulse Squat in her workout for an effective and efficient way to tone your glutes."
"For those who want to supercharge their glute workout, Julie recommends using a looped resistance band and a small Pilates ball. Plus, she's offering some expert advice on breathing techniques to help you get the most out of your workouts, including inhaling during the lengthening phase and exhaling during the shortening phase of each move."
"If you're serious about fitness and wellness, don't miss out on Julie's workout tips delivered straight to your inbox! Sign up for our Fit&Well Newsletter and transform your health and happiness with achievable fitness goals, expert advice, and workouts designed by pros like Julie Baird."