9 Butt Moves That Are Far Better Than Squats
Having a nice toned tush is a dream for everyone, but not all know how to get it. The majority of you are recommended to do squats, but this simply isn’t true, because they are awful, as they get boring after about 10 circuits, or many of the people are even not able to do squats, (e.g. those with bad knees).
- Single leg glute bridge
Instructions:
– Starting position – lying on your back, feet close to your butt and knees bent,
– Straightening one leg, squeeze glutes and lift your hips and butt off the floor.
– Lower your butt to the floor,
– Repeat moves without touching the ground.
– Switching legs repeat on opposite side!
- Hydrant with leg extension
Instructions:
– Starting position – on your fours (hands and knees) on the floor.
– Lifting one leg (bent) towards the ceiling, straighten the leg, pause,
– Bending the knee, return to starting position.
– Repeat for 1 minute with both legs.
- Rainbows
Instructions:
– Starting position – on all fours on the floor,
– Keeping your core tight, lift one leg up behind you, crossing it slightly over another
– Lower the leg to the floor, let your foot down and tap the floor and lift back up to starting position,
– Repeat for 1 minute on both sides.
- Curtsy Lunges
Instructions:
– Starting position – Stand with your hands on your hips and feet hip-width apart
– Lifting one leg straight out to the side, cross it behind you and bend the other knee, touching the ground with the knee of the extended leg can.
– Straightening your knee lift the leg back out to the side.
– Repeat for 1 minute on both sides.
- Heel lifted squat
– Starting position – Standing with your feet hip-width apart and one heel lifted.
– Push your hips back and lower your tush toward the floor, while your core tight and your movements are controlled,
– Pressing into your heel, return to starting position.
– Repeat for 1 minute on both sides.
- Bear plank leg lifts
Instructions:
– Starting position – plank position with both knees slightly bent.
– Flexing your foot, kick that leg up towards the ceiling as high as you can go.
– Pause awhile and lower leg.
– Repeat for 1 minute on both sides.
- Single leg dead lift
Instructions:
– Starting position – Standing with your feet hip-width apart and your right foot a few inches in front of your left, keeping the left knee slightly bent and holding a dumbbell in your right hand.
– Tightening your core, fold forward slowly and keep your left foot in line with your spine.
– Try to touch the floor with the dumbbell, then return to standing position.
– Repeat for 1 minute with both legs.
- Sumo squats to calf raise
Instructions:
– Starting position – standing with feet about twice hip-width apart, keep the hands on your hips, toes pointed slightly outward.
– Lower your hips, keeping your core tight, until they are parallel to the ground, and raise your hands in front of your face
– Raise both heels off the floor, lowering your arms.
– Repeat for 1 minute.
- Squat to sumo
Instructions:
– Starting position – standing with feet hip-width apart, holding a dumbbell with your both hands in front of you.
– Sink back into a squat, keeping your core tight
– Pressing into your heels, pulse slightly as you turn your toes and knees outward to about a 45-degree angle,
– Return to starting position
– Repeat for 1 minute.
