1. Single leg glute bridge
In this exercise, you start by lying on your back, knees bent, feet close to your butt. Straighten one leg, and squeezing those glutes, lift your hips and butt off the floor. Lower your butt until it’s hovering over the floor, and repeat without touching the ground. Make sure to switch legs!
In this exercise, you start by lying on your back, knees bent, feet close to your butt. Straighten one leg, and squeezing those glutes, lift your hips and butt off the floor. Lower your butt until it’s hovering over the floor, and repeat without touching the ground. Make sure to switch legs!
2. Hydrant with leg extension
Start off on your hands and knees on the floor. Lift one leg, still bent, towards the ceiling, straighten the leg, pause, bend the knee and return to starting position. Repeat for 1 minute before switching legs.
Start off on your hands and knees on the floor. Lift one leg, still bent, towards the ceiling, straighten the leg, pause, bend the knee and return to starting position. Repeat for 1 minute before switching legs.
3. Rainbows
Start on all fours on the floor, and keeping your core tight, lift one leg up behind you, crossing it slightly over the leg still on the floor, let your foot down and tap the ground, lift back up to starting position, and lower it to tap the ground again. Repeat for 1 minute before switching legs.
Start on all fours on the floor, and keeping your core tight, lift one leg up behind you, crossing it slightly over the leg still on the floor, let your foot down and tap the ground, lift back up to starting position, and lower it to tap the ground again. Repeat for 1 minute before switching legs.
4. Curtsy Lunges
Stand with your feet hip-width apart, hands on your hips. Lift one leg straight out to the side, then cross it behind you, bending the other knee so that the knee of the extended leg can touch the ground. Straighten your knee and lift the leg back out to the side. Repeat for 1 minute before switching sides.
Stand with your feet hip-width apart, hands on your hips. Lift one leg straight out to the side, then cross it behind you, bending the other knee so that the knee of the extended leg can touch the ground. Straighten your knee and lift the leg back out to the side. Repeat for 1 minute before switching sides.
5. Heel lifted squat
Stand with your feet hip-width apart, one heel lifted. Keeping your core tight and your movements controlled, push your hips back and lower your tush toward the floor. Keep the standing knee from extending over your toes. Press into your heel and return to starting position. Repeat for 1 minute before switching heels.
Stand with your feet hip-width apart, one heel lifted. Keeping your core tight and your movements controlled, push your hips back and lower your tush toward the floor. Keep the standing knee from extending over your toes. Press into your heel and return to starting position. Repeat for 1 minute before switching heels.
6. Bear plank leg lifts
Start in a plank position, both knees slightly bent. Bend one knee to a 90-degree angle, flex your foot, and kick that leg up towards the ceiling as high as you can go. Pause and lower leg. Repeat for 1 minute before switching legs.
Start in a plank position, both knees slightly bent. Bend one knee to a 90-degree angle, flex your foot, and kick that leg up towards the ceiling as high as you can go. Pause and lower leg. Repeat for 1 minute before switching legs.
7. Single leg dead lift
Stand with your feet hip-width apart, your right foot a few inches in front of your left. The left knee should be slightly bent. Tighten your core and fold forward slowly, keeping your left foot in line with your spine. Touch the floor with both hands, the return to standing. Repeat for 1 minute before switching sides.
Stand with your feet hip-width apart, your right foot a few inches in front of your left. The left knee should be slightly bent. Tighten your core and fold forward slowly, keeping your left foot in line with your spine. Touch the floor with both hands, the return to standing. Repeat for 1 minute before switching sides.
8. Sumo squats to calf raise
Start standing with feet about twice hip-width apart, hands on your hips, toes pointed slightly outward. Keeping your core tight, lower your hips until your thighs are parallel to the ground, then raise both heels off the floor. Lower your heels and raise your hips back up. Repeat.
Start standing with feet about twice hip-width apart, hands on your hips, toes pointed slightly outward. Keeping your core tight, lower your hips until your thighs are parallel to the ground, then raise both heels off the floor. Lower your heels and raise your hips back up. Repeat.
9. Squat to sumo
Start standing with feet hip-width apart, hands on your hips, toes forward. Keeping your core tight, sink back into a squat. Press into your heels and pulse slightly as you turn your toes and knees outward to about a 45-degree angle, then back to starting position.
Start standing with feet hip-width apart, hands on your hips, toes forward. Keeping your core tight, sink back into a squat. Press into your heels and pulse slightly as you turn your toes and knees outward to about a 45-degree angle, then back to starting position.
Those are considered to be the 9 best butt exercises that are better than regular squats. Some of us, like myself, may prefer a routine that doesn’t include squats in any variation. I would replace the squats with another exercise such as the single leg forward reach, the superman, or the standing booty kick. All of which are exercises that work your butt, but are easy on the knees. For those looking for a new booty workout, with maybe just a variation on the average squat. This is a great routine, guaranteed to whip that butt into shape.
Source: positivemed
