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.
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!
1. Glute Kickback
2. Step Up
3. Glute Circles
4. Alternating Bridge Extensions
5. Swinging Bridges
6. Knee Tuck Extensions
