Squats won’t cover all your angles, but these moves will.
Squats are often considered the holy grail of butt exercises: Want a bigger backside? Squat. Want a shapelier derriere? Squat. Want a firmer behind? Squat.
But what if this “ultimate” exercise just isn’t for you?
Whether injury prevents you from doing them, or you’re squatted out (since squats only work out one of three important glute muscles), don’t worry — there are plenty of other exercises you can perform to give you the booty of your dreams.
Here, we’ve curated 8 squat-free moves that will firm and tone your butt.
To do a complete workout, choose 4 to 5 of these exercises to build a 20-minute routine.
- 3 x 20 steps (10 R, 10 L) banded side step
- 3 x 20 steps (10 R, 10 L) step up with reverse lunge
- 3 x 20 reps (10 R, 10 L) single leg deadlift
- 3 x 20 reps (10 R, 10 L) med ball side lunge
- 3 x 10 reps superman
1. Banded side step
Great for a warmup, the banded side step will get your hips and glutes ready to go.
2. Step up with reverse lunge
Step ups will not only give your booty a nice lift, they’re a practical exercise, too.
Keeping this in your workout routine will help with balance and stabilization. You’ll need a bench or step that’s about knee level to complete these.
3. Dumbbell lunges
Weighted lunges are great for your lower body in general, but they’re especially effective in building your glute muscles.
Working the posterior chain — including the lower back, glutes, and hamstrings — supermans are deceivingly simple.
Make sure you’re really engaging the muscle-mind connection to ensure you’re getting the most out of this move.
5. Med ball side lunge
Side lunges work the gluteus medius — the muscle on the upper side of your butt — to help stabilize the hip and provide a nice, rounded look.
source : www.healthypins24.com