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
- Lie on a flat surface with your knees bent and both feet planted on the ground.
- As you raise one leg straight in the air, thrust your hips off of the ground, creating an arch in your lower back.
- Be sure to drive through the heel of your foot in order to contract the hamstrings and glutes as you lift off of the ground.
2. Hydrants with Leg Extension
- Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips.
- Lift your right leg out to the side.
- Lift the leg as high as you can without rotating your hips, or leaning to the left side
- Begin on all fours with your knees hip-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.
4. Curtsy Lunges
- Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
- Make sure your front knee is aligned with your front ankle.
- Go back to the starting position and perform a Leg lift.
5. Heel-Lifted Sumo Squat
- Stand with your feet approximately 24 to 36 inches apart.
- Position your feet wider than your hips with your toes and knees facing forward.
- Keep your head up and your spine lengthened so there is no curve in your back.
- Place your arms at your sides or bring your hands in front of your chest to assist with balance.Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor.
- Prevent your knees from moving forward beyond your toes.
6. Bear Plank Leg Lifts
- From a high plank position with core tight and hips level, jump feet up and kick butt with heels.
- Your weight should come forward onto hands, but shoulders should stay in line over wrists.
- Extend legs and land lightly on toes to return to starting position
7. Single Leg Dead Lift
- Stand with your feet about shoulder-width apart and your feet pointing forward.
- Put your right hand behind your lower back to make sure your lower back does not hyper extend.
- Bend your torso forward at your waist and bend your knees slightly.
- Reach down with your left hand toward the ground without rounding your spine, tucking your chin against your head.
- Shift your weight slightly toward your heels as you bend forward.
8. Sumo Squat to Calf Raise
- Begin with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Keeping your knees above your ankles and chest high, bend your knees until your thighs are parallel to the ground.
- With control, raise one heel as high as you can without compromising your form.
- Release it to the floor, then repeat on the opposite side to complete one rep. Continue to alternate sides.
9. Squat to Sumo
- Begin with your feet wider than shoulders-width apart, toes pointing forward.
- Keeping your knees behind your toes, sit your hips back into a squat.
- Pulse up a few inches as your turn your toes 45-degrees outward, and sink your hips back into your low squat.
- Pulse up to bring your toes forward and continue to alternate foot positioning as you pulse.