What if I told you, you could get a better butt without all the grunt work of squatting? Well, that’s exactly what this article is about.
Squatting is the gold standard for butt exercises but that doesn’t mean there aren’t other types of exercises that can help you get flat and firm glutes.
This 5 no squats workouts to lift your butt fast guide gives you a few options if you are unable or unwilling to squat or just want other types of exercises.
1. Glute Kickbacks
Start on your hands and knees with your hands below your shoulders and knees below your hips. As you raise your head and look forward, flex your foot and bend your knee at a 90-degree angle and lift that leg behind you until your thigh is parallel with the floor and the bottom of your foot is facing the ceiling. Hold this position for a moment, then SLOWLY lower it back to the start while squeezing the buttock of that leg. The leg remains in the same 90-degree angle position until your knee touches the floor.
Repeat for a total of 12 repetitions and switch legs and repeat.
Start from a standing position with your hands on your hips. Step forward (lunge) with your left foot and continue leaning forward until your left knee is directly above that ankle.
Your right knee should be extended and your right kneecap closes but not touching the floor. Hold that position briefly, then push back until your left foot is again next to your right foot. Now alternate sides and perform 3 sets of 12 reps each side.
3. Walking Lunges
Similar to lunges, but you will be alternating legs and moving forward. Lunge forward with your left leg from a standing position (like a fencer), as you lower your right knee and shin toward the floor. Now clench your glutes, stabilize your body and step forward (lunge) with your right foot. Lean forward until your knee is above your ankle, pause and then repeat the process across the room.
4. Butt Lift Bridges
Start on the floor on your back with your hands outstretched at your sides to stabilize your body. Bend your knees and place both feet flat on the floor. Now lift your butt off the floor and lift your pelvis toward the ceiling until your hips and back are straight and in line and hold. Squeeze your buttocks and continue to hold as long as you can. Relax and repeat.
Read More: Beginner Glute Bridge Guide And Variations
5. Standing Butt Clenches
Stand up straight with your feet and legs about hip-width apart and focus on squeezing (clenching) your buttocks. Clench and hold your butt muscles as you stand and continue to hold for a few seconds then relax, repeat for at least a minute or two each session. This isometric approach to a butt lift will activate those glute muscles and get the blood flowing into them which will create stronger and more toned butt muscles.
Fitness for your booty doesn’t have to mean hours of discomfort on the gym floor. Exercise doesn’t have to be boring and bland, either. In fact, there are a variety of simple exercises you can do without weights that focus on the butt and their surrounding muscles.
These easy methods will light up your hamstrings and glutes without breaking a sweat—all without putting pressure on your joints or reducing cardiovascular benefits.