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.
4. Curtsy Lunges
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
With the feet hip-width apart and one heel lifted, keep the core tight and control the movements. Push the hips back and lower the buttock toward the floor. Don’t extend the standing knee over the toes and press into your heel and go back to the primary position. Repeat it for 60 seconds before you do the same with the other heel.
6. Bear plank leg lifts
Start in plank position with the knees bent slightly. Next, bend one knee to a 90-degree angle, flex the foot, and kick the leg towards the ceiling as high as you can. Then, make a break and lower the leg. Repeat this for one minute before you do the same with the other leg.
7. Single leg dead lift
With the feet hip-width apart and the right foot a couple of inches in front of your left, slightly bent the left knee and tighten the core and fold forward slowly, with the left foot in line with the spine. Next, touch the floor with both hands and then go back to standing. Repeat it for one minute before you switch sides.
8. Sumo squats to calf raise
Start standing with feet about twice hip-width apart, hands on your hips, toes pointed slightly outward. Keeping your core tight, lower your hips until your thighs are parallel to the ground, then raise both heels off the floor. Lower your heels and raise your hips back up. Repeat.
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.