Everyone wants a nice toned tush, but not everyone knows the best way to get one. The majority of people think squats are the best way to get their dream butt, but this just simply isn’t true. Let’s face it, squats are awful, they get boring after about 10. Not everyone is even able to do squats, for example, those of us with bad knees. There is so much more you can do to get that better butt without ever doing a single squat.
Included in this article are 9 exercises to get that better butt, that work better than squats.
1. Single leg glute bridge
In this exercise, you start by lying on your back, knees bent, feet close to your butt. Straighten one leg, and squeezing those glutes, lift your hips and butt off the floor. Lower your butt until it’s hovering over the floor, and repeat without touching the ground. Make sure to switch legs!
2. Hydrants With Leg Extension
Begin on all fours with your knees hips-width apart and your wrists stacked over your shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hip-height, then extend the raised leg straight out to the side. Pause before you bend the knee again and bring your leg back to starting position to complete one rep.
Begin on all fours with your knees hips-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
Your starting position should be a standing one, with your feet about hip-width apart from each other. Place your hands on the hips. First lift one leg straight sideways and proceed by crossing it behind you.
Bend your other knee so that the extended leg’s knee touches the ground.
Now just straighten the knee and lift your leg back out. Repeat this exercise for 1 minute before switching between legs.
5. Heel lifted squat
Like the previous one, your starting position should be a standing one, with your feet about hip-width apart from each other. One heel should be lifted.
Maintaining control over your movements and your core tight, push back with your hips and lower your buttocks towards the ground. Just make sure to keep your standing knee from going beyond your toes.
Proceed by pressing into your heel and then return to the initial position. Repeat this exercise for 1 minute before switching between heels.
6. Bear plank leg lifts
This starting position should be you in a planking position with your knees bent only slightly. Next, bend one of your knees to a ninety-degree angle. Flexing your foot, kick your leg up towards the ceiling, as high as you can without hurting yourself.
Make a small pause then lower your leg. Repeat this exercise for 1 minute before switching between legs.
7. Single leg dead lift
Once again, your starting position should be a standing one, with your feet about hip-width apart from each other. The difference is that your right foot should be several inches in front of the left. Also, your left knee should be bent slightly.
Keeping your core tight, fold slowly forward.
Just make sure the left foot is aligned with your spine. Next, touch the ground using both hands, before returning to the standing position. Repeat this exercise for 1 minute before switching between sides.
8. Sumo squats to calf raise
Your position is once again standing with your feet apart from each other about twice the hip width. Your hands should be placed on your hips, and your toes should be slightly pointed outward.
While making sure to maintain your core, lower the hips until the thighs are parallel to the floor. Proceed by raising both of your heels off the ground. Now just do the opposite of what you did before, by raising your hips and lowering your heels.
Repeat for as long as you can without over-tiring yourself.
9. Squat to sumo
And yet again, your starting position should be a standing one, with your feet about hip-width apart from each other. Your toes should be facing forward, and your hands should be placed on your hips. Once again, try maintaining your core tight, and just sink back into a squatting position.
Proceed by pressing into the heels and turning your knees and toes outward at about a forty-five-degree angle. Now, get back to the initial position and start all over again.
There you have it, gals. Good luck achieving the butt you want! Here is a helpful video to aid in doing the exercises properly: