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No matter your fitness level, if you want to shape and tone your buttocks, squats are traditionally the go-to exercise. But there are plenty of other workouts that can help you achieve the same results without squats. You can work on your glute muscles while avoiding the strain they may experience when doing squats. Here is a list of five exercises to try if you want to shape and strengthen your buttocks without squats.
No Squats Needed: 5 Buttocks-Shaping Workouts
You don’t have to do squats to get a better butt. From glute bridges to donkey kicks, there are plenty of exercises that can help you shape and tone your glutes. Here are five exercises to get you started.
Get a Better Buttock Shape Without Squats
- Glute Bridges: This exercise is great for providing your glute muscles with a good stretch. To do this, lay down on your back and bend your knees. Put your feet flat on the floor, shoulder width apart. Squeeze your glutes and lift your hips off the ground. Hold this position for a few seconds, then lower your hips down until they nearly touch the floor. Repeat this exercise 10-15 times.
- Donkey Kicks: This exercise can help you target the glutes without putting too much strain on your knees. To start, get down on all fours. You can place a pillow or mat beneath your knees. Engage your core and lift your right leg up and back until it is parallel to the floor. Hold this position for a few seconds, then lower it back down. Repeat this exercise 10-15 times before switching to the other side.
- Fire Hydrants: Fire hydrants are a great exercise for strengthening your glutes and hips. To start, get down on all fours again, but this time leave your knees slightly bent. Lift your right leg up and out, away from your body. Hold this position for a few seconds, then lower it back down. Repeat this exercise 10-15 times before switching to the other side.
- Hip Thrusts: This exercise is great for strengthening your glutes and helping you achieve a better butt shape. To start, sit on the ground with your back against a bench. Put your feet flat on the floor and bend your knees. Squeeze your glutes and lift your hips up until they are in line with your shoulders. Hold this position for a few seconds, then lower your hips down. Repeat this exercise 10-15 times.
- Reverse Lunges: This exercise can help you tone and strengthen your glutes without putting too much strain on your knees. To start, stand with your feet shoulder width apart. Step back with your right leg, bending your knee. Your left leg should remain straight. Hold this position for a few seconds, then step back up. Repeat this exercise 10-15 times before switching to the other side.
Strengthen Your Glutes with These 5 Exercises
These five exercises can help you strengthen your glutes and get a better butt shape without having to do squats. Remember, consistency is key. Be sure to include these exercises in your regular workout routine if you want to see results. If you need help getting started, consider working with a personal trainer.
Get a Tighter Tush with These 5 Non-Squat Exercises
Doing squats is a great exercise for toning and strengthening your glutes, but if you’re looking for an alternative that doesn’t involve squats, try these five exercises. From glute bridges to reverse lunges, these exercises can help you get the butt you want without putting too much strain on your knees or lower back.
Getting the buttocks shape you want doesn’t have to involve squats. With the right combination of exercises, you can shape and tone your glutes without putting too much strain on your body. From glute bridges to donkey kicks, there are plenty of exercises you can do to get a better butt shape without squats. Remember to be consistent with your workouts and to listen to your body. If you need help getting started, consider working with a personal trainer.
Sources
- Munshi, S. (2018). 5 Glute Exercises That Don’t Involve Squats. Shape Magazine
- Webb, J. (2018). 3 Moves To Get A Tighter Tush Without Squatting. Women’s Health Magazine
- Morris, S. (2018). The Ultimate Guide to Glute Workouts. New York: Skyhorse Publishing.
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