The Ultimate 30-Day Butt-Sculpting Routine

Remi Pyrdol 

It takes strength, balance, and determination to do a pistol squat. But once you nail it you’ll want to drop it low everywhere—it’s kind of like a bar trick of the fitness world. Nike master trainer Traci Copeland (pictured), created this 30-day plan that will help you strengthen all of the muscle groups required to perform this move. Plus, it’s a killer butt-sculpting circuit that will have you feeling sore in all of the right ways. “Focus on mobility first to make sure you have the range of motion necessary to go low,” Copeland says. “Then work on building your strength, so you feel more stable executing the movement.” Ready, set, squat! 

You’ll Need: A plyo box, 8- to 10-pound dumbbells

Do: 3 sets of the moves below, 2 times weekly

1. Deep Squat

Works glutes, legs, hip mobility
Stand with feet slightly wider than hip-width apart, arms extended. Squat until butt is lower than knees, or as deeply as you can. Pause 3 seconds, then return to start for 1 rep. Do 3 sets of 12 reps.

3. Explosive Squat

Works glutes, legs
Stand with feet slightly wider than hip-width apart, arms extended. Squat until thighs are nearly parallel to ground. Jump, pushing arms down and back, for 1 rep, lowering into a squat as you land. Do 3 sets of 12 reps.

4. Skater Jump

Works glutes, legs
Stand on left foot, right foot a few inches off ground. Jump right as far as you can, landing on right foot as you swing left foot behind you and left hand forward. Repeat on opposite side for 1 rep. Do 3 sets of 12 reps.

5. Single-Leg Deadlift

Works glutes, hamstrings, core
Stand with feet together, a dumbbell in each hand. Bend at hips, lifting left leg behind you and lowering arms toward ground until torso and leg are almost parallel to ground. Return to start for 1 rep. Do 3 sets of 10 reps. Switch sides; repeat.

6. Lifted Lunge

Works glutes, legs
Stand with feet hip-width apart in front of a plyo box or chair. Step right leg forward and place left foot on box. Lower into a lunge, back knee off ground. Press through right heel and straighten leg for 1 rep. Do 3 sets of 12 reps. Switch sides; repeat.

7. Hot Seat

Works glutes, legs, hip mobility
Stand with feet hip-width apart in front of a plyo box or chair, right leg a few inches off ground, knee straight, foot flexed, arms extended. Keep right leg elevated as you squat until glutes touch box. Press through heel to return to start for 1 rep. Do 3 sets of 10 reps. Switch sides; repeat.

Ready to try pistol squat? Here’s how to do the move:

Stand with feet together, arms extended in front of chest. Lift right foot a few inches and extend forward, foot flexed. Bend left knee at least 90 degrees while lifting right leg to hip height. Push through left heel to return to start for 1 rep.

This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is available August 9 on national newsstands.

Styled by Taylor Okata; Hair, Dana Boyer for Bumble & Bumble; Makeup, Brit Cochran for DiorSkin; Manicure, Yuko Wada using Dior Vernis; Prop Styling, Anthony Asaro for UTOPIA NYC.

Sports bra, $35, tights, $140, and sneakers, $130; Nike.com.

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