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The No-Squats Killer Booty Workout

July 04, 2014 3 min read

Let's face it. Not everyone can perform the ever so popular squat whether it's due to an injury or weak knees. So here are 6 alternatives that will get you one step closer to a killer booty-possibly better than squats ever would!

1. Glute Kickback

Get into a quadruped position with all four limbs on the floor.
Your hands should be lined up directly under your shoulders and your knees should be directly under your hips.
While keeping your knee bent, lift up one knee off the floor and drive your leg up toward the ceiling until your thighs become aligned with your torso.
Lower your knee back toward the floor, and immediately move onto the next repetition.
Perform all repetitions on one leg before switching to the opposite leg.

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2. Step Up

Stand in front of a plyo box or a large step with either a barbell positioned on your upper back shoulders or dumbbells in your hands and down by your sides.
Place one foot completely atop the box or step.
Drive off that lead foot to lift your entire body up onto the box or step, driving the knee of your trail leg up to your chest.
Keep your initial foot atop the box or step and lower your body back to the floor.
Perform all repetitions on one leg before switching to the opposite leg.

3. Glute Circles

Get on hands and knees and extend one leg, bent at roughly a 90-degree angle.
Now draw a circle with the foot of the leg that is lifted.
You will feel this in your glutes – this is a butt lifting workout as it targets and tones the glutes from multiple angles.
Do 7 circles in each direction, on each leg.

4. Alternating Bridge Extensions

Lie on your back with your knees bent so that your feet are flat on the ground.
Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
Alternate which leg extends each time you go up into the bridge.
The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.

5. Swinging Bridges

Go back into the bridge position described above.
Here is where the “swinging” comes in; press upwards and to one side of the “bridge”, before dipping back down towards the mat while moving to press upwards at the opposite side.
This one is a great no squat workout for the lower body.

6. Knee Tuck Extensions

On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.

When your glutes are sore the next day, give them a rest and try this one move to killer abs!

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