9 Best Butt Exercises That Are Not Squats.
Step aside squats; there are plenty of other butt workouts that are better for isolating the glutes. Don’t get us wrong, squats aren’t an inherently bad exercise. They are excellent for your quads, the front thigh muscles of your legs, and your back muscles, too. Squats improve the overall strength of the lower body, and the movement also allows you to maintain tension in your glute muscles.
But the classic squat move might present a few challenges and shortcomings, especially if your goal is to work out your butt. For some people, squats put too much stress on the knees and back. And to get the most glute activation out of a squat, you need to know how to squat correctly.
Squats should just be one tool in your arsenal for glute growth. Here are the other tools or glute exercises that experts recommend implementing into your butt workouts.
How to do a glute bridge:
- First, lie on your back with your knees bent, and your core braced. Without arching your lower back, squeeze your butt muscles to get them engaged.
- Then, lift up while keeping your glutes contracted.
- At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down and repeating.
You can take glute bridges to the next level and turn them into single-leg glute bridge, side bridge and pelvic tilt to bridge
2: Kickbacks(DONKEY KICK)
Sure, donkey kicks are aptly named since they mimic the animal’s movement—but they also build a great, well, you get the picture.
- Get on all fours, with your hands stacked directly under shoulders, and knees under hips.
- Make sure your back is flat (think: balancing a cup of coffee on your lower back), and tuck your chin slightly so the back of your neck is facing the ceiling.
- Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling.
3. Side-lying hip abduction
How to do a side-lying hip abduction:
- Lie down on a mat on your right side with your back, neck, and head in a neutral position.
- Rest your head on your arm, which should be extended above your head.
- Stack your legs on top of each other.
- Brace your core and begin to raise your left leg as high as you can. Pause at the top.
- Slowly return to starting position
4. Back hip abduction
How to do Back hip abduction:
- Stand tall with one hand holding onto something for support.
- Lift one leg away from your body, with your toes pointed forward, not up.
- Initiate the movement from your hips, not by leaning your torso to the side.
- Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.
How to do Clams:
- Start by laying down on the ground on your side.
- Pop your head onto the arm that’s on the ground. Start by moving your hips up to a 45-degree angle and your knees to a 90-degree angle.
- Push your knee away from your core but keep your feet pressed together.
- Pause when you get to the top of the move, clenching your glutes and abs muscles, and return to the ground. Repeat
5: Fire Hydrant
Fire Hydrant it’s a killer booty shaper as well.
How to do:
- Position yourself on your hands and knees, in tabletop position.
- Engage your abs engaged by pulling your belly button in towards your spine.
- Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can.
- Pause at the top, then return to starting position.
- Repeat, then switch legs.
How to do Glute rainbows:
- Come onto all fours on your mat. Raise your left leg and extend it straight behind you.
- Moving in an arc-motion and keeping your leg level with your body sweep it behind and across your right leg.
- Then, sweep it back past your starting position to a lateral position with your left hip.
- Return to centre and repeat on the other leg.
7. Single Leg Circle
How to do Single Leg Circle:
- Start on your back with your legs extended on the floor, arms by your sides.
- Take a moment to feel the weight of your body on the floor and activate every body part.
- The legs are taut and held together.
- The arms press into the floor energetically.
- The abdominals are pulled inward and upward.
- Try to balance the weight of the shoulders and the hips on each side
8.Single-leg heel taps
How to do Single-leg heel taps:
- You will begin with your knees bent up toward your chest and feet off the floor.
- Posteriorly tilt your pelvis, and slowly lower one leg until your heel touches the ground.
- Keep your knees bent the entire time.
- Bring that leg back up toward your chest and repeat with your other leg.
- If you need to, you can reset your pelvis back into the neutral position between repetitions.
- Just make sure to go back into a posterior tilt before starting the next rep.