It’s officially hot girl summer and here’s what’s required of you to participate:
Hot girl summer isn’t a standard; it’s a mindset. We can ALL be part of hot girl summer if we have the confidence to wear the shorts, no matter our body type, no matter our size, no matter anything.
To top it off, these lower body exercises will fit right into your Hot Girl Summer vibe and help you workup a sweat while you workout!
These four moves are some of the best exercises you can do at home to give you gorgeous stems and a boost in confidence just in time for shorts weather. And bonus: if you don’t have access to dumbbells or booty bands, you can do all of these with just your body weight!
Banded Bodyweight Squats
Squats are a great bodyweight movement that help target your quads, hamstrings, and glutes. I love adding a thick booty band right above my knees when I squat, or when I’m doing a squat walk, because it adds resistance to the move.
Here’s how you can do a standard banded bodyweight squat:
Stand with your feet slightly wider than your hips, with a band just above your knees (I love these bands from Amazon, because they don’t pinch my skin, or roll down while I’m moving).
Bring your hands together in the front of your body while slowly pushing your hips back, and sink into a sitting position while bending your knees and pushing out against the band.
Continue to lower yourself down below parallel, or as close to parallel as you can go.
Drive into your heels and squeeze your glutes as you stand.
If you have dumbbells or weights at home, use them! But lunges are a great bodyweight movement that don’t require any added weight in order to feel the burn.
How to do a forward lunge:
Standing tall with your feet hip-width apart, take one step forward with your right leg.
Lower your left knee to the ground, while at the same time making sure your right knee isn’t going out further than your toes.
Press your right heel into the ground as you go to stand, bringing your feet back to your original starting position.
Repeat for the opposite leg.
Trainer Tip: I like to either put my hands on my hips, or hold them together in a prayer motion at the front of my body to help with balance.
Jump squats are a great way to engage the muscles of your lower body while also speeding up your heart rate. If you’re looking to add any HIIT style training into your routine, jump squats are a great addition.
How to perform a jump squat:
Start by standing with your feet shoulder-width apart.
Perform a standard squat, just like described above (only you won’t be using a booty band this time!)
When you go to stand after performing the squat, use the drive in your heels to propel yourself up into the air, pushing your arms down and back.
When you land, immediately go back into a squat position; driving through the heels, pushing your hands down and back, and exploding up into the jump again.
Banded Glute Bridges with Pulse
The banded glute bridge is one of my absolute favorite moves to do inside and outside of the gym! If you don’t have any dumbbells or access to a barbell, you can still work on building your booty with only a band.
How to perform a banded glute bridge with pulse:
Place your booty band right above your knees.
Lay your back flat on the ground with your heels firmly planted, knees bent, and arms on resting at your sides.
Bring your heels in slightly toward your bottom.
Brace your core, and lift your bottom up off the ground, keeping your heels firmly planted.
Squeezing your glutes, push your knees out to the sides, then back in. Keep repeating this pulse for a count of 50, then slowly lower your back down to the ground.
You can do any combination of these moves for a killer at-home burner! I would set a timer for 10 minutes and do an AMRAP style (as many reps/rounds as possible). If you’re a beginner, start out with 10 reps of each movement, and then increase as you advance! Always make sure to pay attention to your form, and as always, check with your physician before starting any new exercise routine!
Photos by Jade Boyd Photography