Beyoncé's Backup Dancer Taught Us 7 Moves for a Better Butt

Unpopular opinion: Glutes are one of my favorite muscles to focus on while at the gym. I'm not sure if it's because I hate squats slightly less than planks and crunches (they're not that good for you anyway), or because after a few fitness classes I've truly noticed a difference in the way my jeans fit, but working on my glutes tends to be at the top of my fitness to-do list. So when Knockout LA's fitness instructor Alex Kaye (who also happens to be a backup dancer for Beyoncé, Rihanna, and Lana Del Rey—NBD) offered to teach me a few moves, I happily obliged. Keep scrolling for all the moves you can do at home if you want a better butt. 

Keep your feet at a hips-width distance apart.

Sit back into a chair position with your back pressed against the wall and your knees bent at a 90-degree angle. There should be no space between your lower back and the wall.

Keep your pelvis tucked under with no anterior pelvic tilt.

Push your belly button into your spine.

Hold for 30 seconds.

Maintaining that low squat, slowly push your knees in toward each other. 

Keep the movements small and controlled.

Continue for 30 seconds.

Keep your feet at a hip-width distance and sit back into a squat.

Keep your weight in your heels and your chest lifted.

Press up, straightening legs through the center and kicking out one leg at a time with a flexed foot. 

Repeat eight times.

If you have knee problems, you can double up on your mat for more support (or skip this exercise altogether).

Keeping a proper squat stance, start kneeling one leg at a time. Don't let your knees go over your toes; shift your knees back to you can lift your toes off the ground.

Step up, one leg at a time, keeping your legs parallel and staying in that low squat position.

Repeat eight times.

Shoot your hips back and lean slightly forward.

Quickly step side to side for three counts. On the third step, lift your knee up.

Repeat eight times.

Turn your toes out to second position.

With your hands at prayer, bend your knees and stack your ankles at 90 degrees.

Complete small pulses, staying low.

Lunge on the right and bring your knee center. Repeat on the left.

Repeat eight times.

Shuffle as quickly as you can, staying on the balls of your feet, for at least 30 seconds.

Next up: Carrie Underwood's Trainer Told Us the Best Workout for Boosting Your Endorphins