9 Butt- and Leg-Strengthening Exercises Inspired by Tracee Ellis Ross's Instagram Workout

Updated on Sep 10, 2020 at 10:45 AM

Tracee Ellis Ross loves to work out, and we love it when she shares snippets of her training sessions on Instagram. Her workouts are intense, and her commentary, dancing, and singing her way through the challenging parts of her workouts always make us laugh.

In the most recent workout she shared on IG, the focus is on her lower body, specifically her glutes, and from the looks of it, she was definitely sore afterwards! We're feeling motivated to strengthen our lower body, so we rounded up a few of our favorite moves inspired by Ross's workout. Get ready to match Ross's energy, and check out our go-to moves ahead! (Note: this list of exercises should not be completed as a workout. Choose a few that you like and start adding them to your workout routine.)

Donkey Kick

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Make sure your back remains in a flat position throughout the entire movement; the movement should be coming from your hip flexor and glute; it should not feel like you're kicking the sky with your foot.
With control, lower your leg down, mainting a 90-degree angle at the knee.
This counts as one rep.

Single-Leg Bridge

Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.

Fire Hydrant

Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly open your left leg to the left until it is parallel to the ground. Your weight should be evenly distrubuted and should not shift over to the right side; both hips should be square toward the floor. Be sure to keep your arms extended throughout the entire movement.
With control, lower your leg back to the starting position.
This completes one rep.

Lateral Band Walk

Place a resistance band just below your knees.
Begin standing with feet directly underneath your hips, and squat about halfway down.
Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position. Be sure to keep tension on the band (it should always feel like it's stretching) at all times.
This counts as one rep.

Marching Bridge

Lie on your back with your hands by your side, and your heels about 12 inches from your pelvis. Press your heels into the floor as you simultaneously lift your hips up to come into a bridge position. Make sure to keep your spine in a neutral position, meaning there shouldn't be an excessive arch or rounding of the spine.
Press your right heel into the floor, and keeping your knee bent, raise your left foot off the ground until your hip is at a 90-degree angle.
Maintaining the bridge position, lower your left leg down to the ground.
This counts as one rep. Continue to alternate marching between the right and left sides.

Side-Lying Leg Lift

Start on your left side with your legs extended; bend your left knee and bring it up toward your hip — this will make you more stable. Place your top hand on your hip and your bottom arm under your head.
Flex your right foot and lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times, keeping your pelvis still — your hand is there to monitor it!
Be sure to complete this move on both sides.

Narrow Squat With Back Kick

Stand standing with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering down into a squat so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
This counts as one rep.

Basic Squat With Side-Leg Lift

Start standing with your feet shoulder-width distance apart. Bend your knees, lowering your hips as you come into a squat. Your thighs should be parallel with the floor (only go as low as your mobility allows and as low as you can while maintaining proper form), keeping your weight back in your heels.
With control, drive through your heels, as you begin to lift up out of the squat. Straighten your legs completely and lift your right leg out to the side. Be sure to engage your right glute muscle by squeezing it.
As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
This counts as one rep.

Elbow Plank With Leg Lift

Start in an elbow plank. Lift your left foot about six inches off the ground, keeping your pelvis parallel to the floor. Hold for five seconds, then lower the leg.
Repeat on the right side.
This completes one rep.