9 Exercises for your dream glutes without squats

Social networks are full of posts guiding different workouts, all with a specific goal. However, most of them only contain general information related to strengthening the main muscle groups. Today we want to show you how you can easily make your butt look amazing. The squat is the best exercise for this purpose, but you’ll find that you can give this area a nice, rounded shape without those workouts that are too boring.

At the awesome.club We’ve put together 9 toning exercises that aren’t squats, but will undoubtedly help you achieve those desired curves.

Workout location: a solid, flat surface (can be a gym mat); Area to work: the gluteal muscles; Training performance: 10-15 repetitions and 3-4 sets for each exercise; Training frequency: 3 times a week Result: toned and lifted butt, better body posture and excellent athletic performance.

The basic “Deadweight” exercise is considered one of the most effective for shaping your buttocks. In fact, it forces many of the other muscles to work simultaneously. Follow this instruction to do it:

You should stand with your feet hip-width apart and evenly distribute your weight on each side. Hold a barbell with both hands or a weight in each hand and keep your arms straight. Press the glutes. Bend the hip forward. Move your glutes back and keep your back straight. The upper body should be almost parallel to the floor. Finally, press into your heels to stand. Repeat the exercise.

“Buttock kickback” is an exercise with rubber bands to reinforce this area. Kneel on the floor. Hold the elastic band with your foot and secure the other end below the knee.

With the foot flexed and the toes pointing towards the floor, extend and lift the left leg until the foot reaches a height greater than the gluteus. Tighten your abs while slightly shifting your body weight to one side, keeping your glutes always tight. Carefully move your foot back and repeat the exercise.

When done correctly, this simple exercise can be very effective in developing your glutes:

Lie on a mat and bend your knees with your feet in front of your glutes. Pressing through your heels, lift your hips off the mat, squeezing your glutes. Make a straight line from your knees to your shoulders. Return your hips to the floor. Repeat the exercise.

This is a lower body exercise that directly works the muscles in your hamstrings, calves, and glutes. You can pick up a stability ball at any gym and use it for this workout.

Lie on your back on a mat and place your feet on the ball. Place your legs in such a way that only your heels are on the ball. Lift your hips off the floor, keeping your weight on your chest and feet. Pull the ball towards you as close as possible, bending your knees. Tighten your gluteal muscles. Hold this position for 2 seconds. Return to the starting position. Repeat the exercise.

The lateral leg raise is an excellent exercise for training the glutes that you can easily do at home with just your body weight. It’s easy to do:

Get on your knees with your palms on the mat, shoulder-width apart. Tighten your abs, lift one leg and slowly drive it out to the side until it is in line with your hips. Hold this position for several seconds and return to the starting position. Repeat the exercise. Don’t move too far to the sides and keep your back straight.

The following exercise will get your hip flexor muscles and lower back working. You can do it as a workout if you’re a beginner, or as a warm-up before your main workout.

Start in a high plank position with your feet hip-width apart. Lift your leg, being careful not to bend your back, and hold it for as long as possible. Repeat the same exercise with the other leg. When you are lifting your leg, keep your spine in a neutral position. You should also keep your head in line with your neck. Exhale and press your glutes as you lift one leg.

The main advantage of the reverse lunge is that you will put less pressure on your knee joints.

For the starting position, you should stand upright holding a weight in each hand. Place one leg behind you and lower your upper body by bending the knee of the leg supporting your hip, until the hind limb joint is almost in contact with the floor. Be sure to keep your back straight. Keep your balance and don’t look down. Keep the front of the leg perpendicular. Don’t leave your knee beyond your toes. Move up and return to the starting position.

The most worked muscles or muscle groups here are the abs, the lower back, the glutes and the triceps.

Start in an inverted plank position with your back to the floor. Place your hands below your shoulders, fingers forward. Firmly support your feet, concentrating on coming down to your heels. Keeping your arms straight, lift your hips off the floor and place your body in an inverted plank shape, creating a straight line from your chest to your feet. Repeat the exercise. Combine your glutes and back muscles to lift your hips.

People who have mastered all of the exercises shown above can perform the famous “hydrant” and its advanced variations with a resistance band. It is an exercise that focuses on the glutes as well as the core of the body, giving it stability.

You should get on your knees with your palms on the mat, shoulder-width apart. This will be the starting position. Always keep your back straight and in line with your neck and look straight ahead. Keep your right knee at a 90 degree angle. Keeping the knee bent, now lift one leg out to the side until the thigh is parallel to the floor. Try to keep your hips stabilized. Then lower the leg to the starting position. Repeat the exercise. For an added challenge, you can wear a light resistance band around your ankles.

Remember: toning your glutes and making them look better takes time and discipline, as well as following a healthy diet! Do you know more effective ways to work in this area? Share with us in the comments.