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Butt exercises that are better than squats

 

You squat? Congrats! Of course it's true that squats can work your glutes from every angle, but they get pretty boring after some time. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. So let’s start and tone your butt!

 

Workout routine:

–    Warm up with 5 minutes of light cardio or do these exercises after your regular cardio or strength workout
–    do 8 - 12 reps per set and perform 2-3 sets of each exercise
–    rest briefly between sets to keep the intensity high
–    do this workout 3-4 days a week

 

Glute Kickbacks/Rear Leg Raises:

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90 degree angle to each other.
–    Perform the movement by lifting your leg until the hamstring is in line with your back. (Try to hold this position for some seconds)
–    Return to the starting position and repeat the motion with the other leg.
–    Repeat this process as often as it is mentioned on your home workout routine

Step up:

Starting position: Find a flat bench (or another, similar platform) and stand next to it.
–    Place one foot on the bench.
–    Step on the bench by extending your front leg’s hip and knee. The force to lift your body should mainly come from your front leg.
–    Step down on the floor.
–    Repeat the motion with your other leg.
–    Repeat this process as often as mentioned on your workout routine.

Single leg glute bridge:

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.
–    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.)
–    Repeat this process as often as mentioned on your home workout routine.

Split jump:

Starting position: Start in with one leg in front of you and your rear knee nearly touching the ground. Make sure your front knee is over the midline of the foot.
–    Jump up as high as you can with your arms stretching upwards.
–    While being in the air switch the position of your legs.
–    Now return to the starting position repeat the motion with your legs changing roles.
–    Repeat this process as often as mentioned on your home workout routine.

Walking Lunges:

Starting position: Standing. Throughout the exercise make sure your back is straight
–    Step forward with one leg.
–    Flex your knees until hamstring and calve of your lead foot are in a 90 degree angle to each other. Your rear knee should almost touch the ground.
–    Rise back up using the quads of your lead foot.
–    Now back into starting position. Repeat the motion with your other leg leading the way.
–    Repeat this process as often as it is mentioned on your workout routine.

X Hops:

Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Keep your arms in front of your torso. Throughout the exercise you have to keep your head up and maintain a straight back.
–    Perform a jump squat, but land in a split leg position, with one leg forward and the rear knee nearly touching the ground. (lunge position)
–    Jump up from the lunge position and land in a squat position.
–    Now jump up and land in a lunge position again, but this time reverse your legs.
–    To complete the movement jump up and land in a squat position.
–    Repeat this process as often as it is mentioned on your workout routine.