Not everyone realizes just how strong many Victoria’s Secret Angels are. Walking down the runway in sky-high heels might seem simple, but the models’ composed looks can be deceiving: The strut requires some serious skill and is also really hard on their bodies. That’s where Joe Holder comes in.
The Nike coach and trainer at New York City’s S10 gym is known for working with everyone from Bella Hadid to Georgia Fowler and Romee Strijd. Instead of using equipment that’s hard to get access to, Holder’s go-to moves involve classic strength-training exercises that force you work up a sweat using your own bodyweight.
According to Self, three of his favorite exercises have something in common: They improve posture, prevent injuries, and give you a serious case of booty burn, which will no doubt make you feel strong and confident in no time. Ready to get started?
3 exercises one Victoria’s Secret trainer swears will make you strong.
1. Glute bridges
Ready for your bum to feel like it’s on fire? Then try glute bridges. According to Holder, all you have to do is lie on your back with your knees bent and arms extended on either side. Then, lift your hips while squeezing your butt muscles. Raise for a couple seconds, lower, then repeat.
2. Quadruped shoulder taps
Next up, Holder is super into quadruped shoulder taps. Starting on all fours, lift your knees a couple inches off the floor, then tap your right arm to your left shoulder, then left to right, then repeat for 30 to 60 seconds. You’ll feel this literally across your entire body—arms, legs, butt, shoulders, you name it.
3. Elevated split squat
The last bodyweight exercise is the elevated split squat. Holder said it’s best to start by standing in front of a chair, facing the opposite direction. Put your foot on it and bend both knees, going from a straight front leg to a 90-degree angle. Lift your body back up and repeat. To take it up a notch, use a resistance band.