For years, squats have been considered the holy grail of booty building. If you wanted a more shapely bottom or a plumper booty, most fitness experts would recommend squatting. Is it possible that this ultimate exercise just isn’t for everyone? Whether it’s an injury that’s interfering with your squatting journey or you’re finding that squatting no longer works for you it’s important to know that there a plethora of exercises you can do to build the booty of your dreams.
Check out these squat free moves that you can do right in the comfort of your own home:
The Banded Side-Step
The banded side step is a great warm up exercise to get your glutes firing and ready to go. Using the Booty Maxx Booty band you should place the band above your knees and stand with your feet shoulder width apart. Starting with your right foot complete ten steps to the side. Next, do the same process in reverse. Try to complete at least three steps.
Reverse Lunge and Step Up Combo
Step ups are a practical exercise that will give your booty a nice lift. Using a small step stool that is at least knee level you should step up with your right foot pushing through your heel and driving your left knee up. When stepping off the stool you should lunge backward with your right leg. Perform at least ten to fifteen reps with each leg.
Dumbbell Lunges
Weighted lunges are effective for toning and shaping your lower body but they are especially helpful for building up your butt muscles. Standing with your feet together and a dumbbell in each hand take a step forward with your right foot. Keep your thigh parallel to the ground and keep the dumbbells hanging to the ground. Do three sets of ten reps.
Donkey Kick
Donkey kicks are a great supplemental exercise. They target each individual butt cheek. To do this exercise you’ll need to get on all fours and position yourself with your knees hip-width apart. Bracing your core, lift your right knee. Be sure to keep your knees bent and your foot flat. Using your glute push your foot as high as it can go. Do 20 reps on each leg.
Bridges
Add a set of bridges to your routine to take the stress off of your joints. Lying face up with your back against the mat, raise your butt and back up off the ground. Squeeze your glutes at the top. Slowly lower yourself back down to the ground.