On a booty building journey? Switch up your routine with six moves that aren’t a squat.
Squats are known as one of the essential butt and leg moves – but they are not the most effective if you’re looking to tone up your butt. They do work your glutes, but they engage your whole lower body, meaning that you will not see results as quickly as if you were to do more isolated butt exercises.
Not to mention, doing squats can get boring after a while. These glute-focused moves are sure to give your booty a bigger burn. Repeat the circuit thrice for a complete butt-building workout.
Bulgarian split squat
This is basically a lunge done with your back leg on a raised platform. This shifts the muscle focus to your glutes instead of your quads.
Start in a lunge position and place your back foot on a low platform. Bend your knees and lower into a lunge position. Make sure your front knee is behind your toes and keep your back knee from hitting the floor. Using your glutes and legs, lift your body back up to starting position. Repeat 12 times before moving on to the other side.
(Also read: 10 Lunge Variations For Longer And Leaner Legs)
Straight leg deadlift
Deadlifts work your hamstrings, effectively lifting your butt and reducing lower butt fat. Doing a single leg deadlift takes it up a notch, and your lifted leg will be using the glute muscles to stay off the ground.
Stand straight with feet hip-width apart. Place your left foot slightly back and lift it a few inches off the floor. Place most of your weight on your right foot. Holding a weight in your left hand, place your right hand on your hip to make it easier to balance. Straighten your back and left arm as you lower the weight to your ankle while keeping it close to your leg. Using the same movement, return to standing. Repeat 12 times before moving on to the other side.
You can do a bridge lying down, so there is no excuse not to do it. It uses your butt to lift your hips up and stabilise your body.
Lie on your back with your hands by the side of your body, palms facing down. Bend your knees and place your feet under your knees. Keep your feet hip-width apart, either facing forward or slightly outwards. Engage your glutes and lift your body up. Hold for 30 seconds to a minute.
Similar to a bridge, this repetitive movement helps to build butt strength (and size) as it isolates the glutes. The only problem is that this usually requires access to a gym as it is best done with a barbell and a barbell cushion to protect your hips. However, it can also be done with a resistance band as seen in the picture above.
Sit down and place a barbell on your hips. Lie on your back with your feet under your knees. Keep your feet hip-width apart, either facing forward or slightly outwards. Engage your glutes and lift your body up. Repeat 12 times. For a wider range of motion, you can prop your shoulders onto a bench.
Done with a resistance band or an abductor machine, this hip abduction exercise requires you to activate your inner thighs and glutes. As this move is not commonly in people’s practice, introducing this to your workout routine might give your muscles the necessary change to increase muscle growth in the glutes.
Sit on a chair or the abductor machine with your feet and knees together. If you are using a resistance band, place it above your knees. In a controlled manner, push your knees out and slowly return to the starting position. Repeat 12 times.
This move might remind you of a dog marking its territory, but it’s an effective butt exercise. Use your glutes instead of your quads or the momentum to lift your legs up and you’ll be sure to feel a burn.
Start on your hands and knees. Keeping your knees in the same 90-degree angle, lift your left leg and push it back and up. Try to bring your knee above your butt level. Hold for a second and squeeze your glutes before lowering back down. Repeat 12 times before moving on to the other side. Use a resistance band or place a light dumbbell between your knees for an extra challenge.
(Also read: 2 Easy Home Exercises for Slim Legs)