.product_section .product_form, .product_gallery { opacity: 1; } .multi_select, form .select { display: block !important; } .image-element__wrap { display: none; }

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.

c7e6de87160f81c7_mornign-exercise.preview

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!

Also in BodyRock Store Blog

What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!

12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?

Shipping & Delivery

Fast, Express Shipping.

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.

Item Added to your Cart

Goto Cart