Women’s Health USA – September 2019

68 / WOMEN’S HEALTH SEPTEMBER 2019

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Stand in front of chair

or box with left heel

next to right toes, left

toes raised. Hold

dumbbells at sides.

1

Lower butt while raising

arms to shoulder height

and lifting left leg, keeping

toes flexed. Brace core and

maintain a straight back.

2

When butt touches

chair, pause for a second,

then use right leg to

push back up to start.

That’s 1 rep.

3

WORK IT IN

• As a strength builder: 2 sets of 8
  reps per side, with heavier weights


• As a cardio/strength combo: 3
  s e t s o f 1 0 r e p s p e r s i d e , w i t h l i g h t e r
  weights, focusing on lowering
  slowly and standing up quickly

HOW TO DO IT

Activate your glutes,

inner thighs, and core with a

modified pistol squat.

WHY WE LOVE IT

This take on the bada ss but

super-challenging squat will im-

prove your strength and help you

perfect your form for harder vari-

ations of the move. “In this ver-

sion, the knee stays over the toes

and the shin is perpendicular to

the ground, which forces you to

use more of your posterior

chain,” says Toronto strength

coach Lee Boyce. Translation: It

will lift your butt—and tone your

legs too. Hey- o! “This exercise

also minimizes stress around the

knee joint,” he adds. And be-

cause you’re using a box or chair,

you get even more booty burn

with a side of support. Grab a pair

of dumbbells and get going.

MOVE OF

THE

MONTH

Get a

Leg Up

Don’t let your knee

fall inward as you

lower or stand.

Focus on keeping it

in line with your

second toe.

To m a k e t h e

exercise easier,

lower with one

leg but stand

up with two,

recommends

Boyce. You’ll still

build muscle.

Make it more

difficult by

picking a shorter

box or holding

the weights

closer to your

chest, which

calls for more

balance.