Sure, squats can be a staple exercise in most good booty workout plans…
But just like anything else, your daily workouts need variety.
They need some squat-less days…
Not only to keep you excited about variety but to keep your glutes guessing as well.
The more variety and zeal you have in your booty workouts, the better results you’ll see.
Here’s an example of a booty blasting home workout to take your booty training to the next level (that doesn’t include squats).
1. Curtsy Lunge
How To:
- Stand with your back straight and your chest and chin up. Your feet should be hip-width apart.
- Step your right leg diagonally behind your left leg and bend your knees to lower into a lunge.
- Push through your right heel to stand, and bring your right leg back to start.
- Alternate legs with every repetition.
How Many:
- 2 sets of 10 repetitions per leg
Video Example:
2. Step Ups
For this exercise, you’ll need a box, chair or a small table or bench.
How To:
- Stand to face a chair, small table or bench with your hands at your side.
- Keeping your back straight and your chest up, step onto the box with your left foot and drive your right knee up. Then, step down with your right leg.
- Perform 10 repetitions with one leg and then switch legs.
How Many:
- 2 sets of 10 repetitions per leg.
Video Example:
3. Side Lying Hip Abduction
How To:
- Lie on one side with your legs out straight and stacked on top of each other. Prop your torso up with your forearm.
- Lift your top leg toward the ceiling in a slow and controlled movement, lifting from your hip and butt, not your lower back. Keep your abdominals flexed.
- Return to start.
- Perform 10 repetitions and then repeat on the other side.
How Many:
- 2 sets of 10 repetitions per leg
Video Example:
4. Glute Bridge
How To:
- Lie face up on the floor, with your knees bent and your feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off of the ground until your knees, hips, and shoulders form a straight, diagonal line. Squeeze your glutes at the top of the movement and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold your bridged position for 2 seconds before easing back down.
How Many:
- 3 sets of 10 repetitions
Video Example:
5. Clamshell
How To:
- Lie on your side, with legs stacked and knees bent at a 45-degree angle.
- Rest your head on your lower arm, and place your other arm on the top hip. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward.
- Keeping your feet together, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.
- Pause, and flex your booty.
- Return your upper leg to the starting position on the ground.
How Many:
- 3 sets of 10 repetitions
Video Example:
Phew!
What a workout!
This is a great squat-less workout that’ll take your booty training to the next levels and will give new shape to your booty.
Remember to train hard and to flex your glutes during these exercises so that you get the fastest and most effective results!