November 9, 2016 @ 6:00 PM
Gigi Hadid's toned glutes have been on display pretty much her entire modeling career. From strutting down the runway in the Victoria's Secret Fashion Show to stripping down to her skivvies in an ad campaign for Tommy Hilfiger, Hadid has provided plenty of moments for us to envy her fit backside.
As a result, we caught up with Gotham Gym and G-Box founder Rob Piela, who has personally trained Hadid, at his New York City gym. Piela took us through a butt-burning exercise that Hadid herself practices on the regular—and no it wasn't a squat in any way, shape, or form. Rather, it's a down-on-all-fours movement that works the major muscles in the booty.
I got down on my hands and knees to perform the leg-lifting exercises and I could feel a burn in my glutes, abs, and legs after just a few reps. Piela recommends starting out with 20 repetitions and moving up to 25 if you feel increasingly confident. He also said that you can add up to three pounds of ankle weights, but since your leg acts as a resistor on its own you can skip the weights if you'd rather keep things simple.
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Watch the video above for the full tutorial, and get ready to start rocking those short shorts with your newly toned glutes!
[MUSIC] Hey guys, I'm Kim with InStyle, I'm here today with Rob Piela, founder of Gotham Gym and G-box. And today, he's going to teach me a move to get killer glutes like Gigi Hadid. Let's do it. What is this move—OK, we're gonna start on all fours. Hands right beneath your shoulders. So you want straight elbows underneath. A little bit closer. OK. Good. OK, you wanna open your knees just a bit, and bring your left arm on your back. Left arm behind your back. Got it. Right. Soften your shoulder blades and pull your bottom two ribs together so that you get your back flat. Right. It gets helpful to maybe imagine a ball on the back. You don't want to tilt one way or the other. You want to keep a nice, neutral spine, and your chin could stay Tuck, perfect. Now we're gonna be working on the right side first. So now when you pick your right leg out to the side, like a kick out to the side. Good, you're gonna wanna be careful not to lean to the left. Most often I see people leaning in. Squeeze your abs, keep your back flat, push your foot straight out. Good, bring your knee back in and down to the other knee. Good, so out, Back, in, and down. And this is working major muscles in the gluts? Major muscles in the. I mean I feel it working major muscles in the gluts. You'll feel it, yeah, you'll feel it. Good, draw the shoulder blades together. Breathe, good, in, out Rob, I'm not gonna lie, this burns. It's a good one, for sure. It's a good one. And how many reps and sets do recommend? Start with 20. If you work your way up to about 25. You can also add small ankle weights on. Your leg acts the resistance in this one. I see, OK. But if you get super advance you can add ankle weights. If you get super events and you have really stong glutes you can a little bit of weight. I would say maximum you would put would be 3 pounds. OK. That is amazing. That really really burns in this whole region. So that's tightening, toning the glutes, the back of the legs. I feel it in the abs a little bit too. Yeah if you don't lean over and you really you're meant to engage your core. A lot of people tip into it and they take out that they could get in. It's a great move. Thank you so much. Thank you.