9 Butt Moves That Are Far Better Than Squats

Regular squats surely can make your booty burning, but they just work the glutes from one angle. It’s the reason you’ll show signs of improvement results from your butt exercise in the event that you mix things up. There are a lot of squat varieties and choices that, when performed together, could make the fundamental squat bankrupt. (The pleasure is all mine.)

Ready to, ahem, round out your glute schedule? Should try these butt moves designed by Chelsea Dornan, a NYC-based fitness coach, and model by Brittany Perille Yobe, certified fitness coach.

HOW TO PERFORM THIS WORKOUTS???

  • You should repeat each exercise below for 45 seconds to one minute on each side in the order listed.
  • Also repeat the entire set up to three times to seriously feel the burn.

THESE ARE THE WORKOUTS:

1. SINGLE-LEG GLUTE BRIDGE

Single-Leg Glute Bridge

HOW TO PERFORM IT

  • Lie on your back with your knees bent and soles of your feet on the floor.
  • Then extend one leg.
  • After that squeeze your glutes, and push your hips up toward the ceiling as high as you can.
  • Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.

2. HYDRANTS WITH LEG EXTENSION

Hydrants With Leg Extension

HOW TO PERFORM IT

  • Take starting position on all fours with your knees hips-width apart and your wrists stacked over your shoulders.
  • Keep the knee bent to a 90-degree angle, then lift the right leg out to hip-height, 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.

3. RAINBOWS

Rainbows

HOW TO PERFORM IT

  • Take start position on all fours with your knees hips-width apart and your wrists stacked over your shoulders.
  • Point toe and extend your right leg and reach the foot toward the ceiling.
  • Lower your leg slowly to tap the floor.
  • Your glutes should be squeezed 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

Curtsy Lunges

HOW TO PERFORM IT

  • Start standing with your feet hips-width apart and your hands pressed together at chest level.
  • Keep your hips square and step your left leg diagonally behind you and bend both knees at a 90-degree angle.
  • Keep the knees behind the toes.
  • Pause, then press into your right heel to return to standing position as you extend your left leg into a side kick.
  • That’s one rep.

5. HEEL-LIFTED SUMO SQUAT

Heel-Lifted Sumo Squat

HOW TO PERFORM IT

  • Start with your feet slightly wider than shoulders-width apart, your toes should be pointed outward.
  • Lift your left heel.
  • Sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance.
  • Pause, then press into your right heel to stand up into the starting position to complete one rep.

6. BEAR PLANK LEG LIFTS

BEar Plank

HOW TO PERFORM IT

  • Start and take plank position with your shoulders stacked above your wrists, and your body in a straight line between the top of your head and your heels.
  • Bend the knee 90 degrees lifting your left right leg. Bring your heel toward your butt.
  • With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can.
  • Pause, then bring your right knee back to meet your left knee to complete one rep.

7. SINGLE-LEG DEAD LIFT

Single-Leg Dead Lift

HOW TO PERFORM IT

  • Take position standing on your right foot with your left leg bent in front of you, knee at hip-height.
  • Engage your glutes as you slowly fold forward, reaching both hands toward the ground as you extend the left leg straight out behind you.
  • Pause, then return to starting position with control to complete one rep.

8. SUMO SQUAT TO CALF RAISE

Sumo Squat to Calf Raise

HOW TO PERFORM IT

  • Start with your feet wider than shoulder-width apart, toes pointed slightly outward.
  • Keep 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

Squat to Sumo

HOW TO PERFORM IT

  • Take starting position with your feet wider than shoulders-width apart.
  • Keep toes pointing forward. Knees should be 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.

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