8 Best glute exercises that are better than squats

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Ladies, I know that you love basic squats, you thing that squats will give you the butt you always dreamed of.

For sure squats engage the glutes, but basic squats will not guarantee you the butt and back you looking for in the fastest way possible.

Don’t worry ladies I’m here to give you the best ways to achieve the butt you looking for, so I gathered a list of 9 exercises that will ensure you to get that curvy, sexy butt in the most efficient way possible.

so let’s just dive in

Exercises :

1- Single-Leg Glute Bridge

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  • Start by lying flat on your back with your knees bent and the soles of your feet on the floor
  • extend your left leg up towards the ceiling.
  • Now, push your hips toward the ceiling as high as you can and hold that high position for 5 seconds.
  • Slowly, start lowering your hips toward the floor without touching it. (and this counts as one rep.)

It is recommended to do at least five sets of 20 reps daily for each leg (if you can is better to do more, that’s up to you ladies)

2- Fire Hydrants

© depositphotos
  • Start by laying down on your hands and knees, the hands strait under the shoulders and the knees under the hips.
  • Now, while keeping your left leg at a 90-degree angle, start lifting your right leg away from your body at a 45-degree angle and hold for two seconds .
  • Lower your leg slowly to the start position to complete the rep.

It is recommended to do at least three sets of 10 reps daily for each leg (if you can is better to do more, that’s up to you ladies).

3- Rainbows

It’s better to watch this video ( from youtube by Health Magazine ) to learn how to do it :

  • Start on the floor with your hands straight under your shoulders fully extend and your knees under straight under your hips .
  • Extend your left leg out with your toes pressing on the floor.
  • Slowly, you are going to paint a big rainbow behind your booty and land your left leg on the other side(you are going to land your toes on the other side of your hips the right side.).
  • Now, Return to starting position to complete the rep.

It is recommended to do at least three sets of 15 reps daily for each leg (if you can is better to do more, that’s up to you ladies).

4- Curtsy Lunges

  • Stand straight with your feet shoulder-width apart and your hands pressed together at your chest level.
  • Bring your left leg and cross it back behind your right foot and came down into a lunge, lowering your back toward the floor.
  • Now, came back up to the starting position and do the same step with the other leg and always remember to keep your shoulders up and your chest lifted.

It is recommended to do at least three sets of 20 reps daily for each leg

5- Heel-Lifted Sumo Squat

© diaryofafitmommy
  • Begin by standing straight with your feet slightly wider than your shoulders width apart.
    Lift your right heel.
  • Now, lower your butt toward the floor while keeping your knees behind your toes, Maintain that position for about 5 seconds.
  • Stand back up to the start position and do the same steps with the other leg to complete one rep.

It is recommended to do at least three sets of 50 reps daily for each leg

6- Bear Plank Leg Lift

© depositphotos
  • Start in a high plank position.
  • Lift your left leg toward the ceiling as high as you can while bending your knee to a 90-degrees angle.
  • Hold the high position for 3 seconds and return to the starting position. (plank position)
  • Do the same steps now with the right leg.

It is recommended to do at least three sets of 15 reps daily for each leg

7- Sumo Squat To Calf Raise

© diaryofafitmommy
  • Begin by standing straight with your toes pointed slightly outward and your legs wider than shoulder-width apart.
  • Bend your knees and slowly lower yourself to the
    regular squat position while pushing your butt outside.
  • Now while you are at the low position start raising your heel as high as you can one at a time.

It is recommended to do at least three sets of 50 reps daily for each leg

8- Squat To Sumo

© BestHealthMag
  • Begin by standing straight with your legs wider than shoulder-width apart and your toes facing forward.
  • Slow start lowering yourself into a squat position while pushing your hip back.
  • While you are lowering your hips down, start turning your toes 45 degrees outward.
  • When you reach the lowest squat possible, start slowly returning to the start position while
  • turning your toes back to the start position.

It is recommended to do at least three sets of 40 to 60 seconds for each set.

tips to get the best results

Use weight:

Using weight while training has lots of positive impacts on your body It keeps your bones strong and healthy, It boosts metabolism and fat loss, it helps you shape your body and get those curves, and help you gain muscular mass.

Food:

Protein: Muscles are mainly made of protein. And your glutes can surely get help if you consume protein in sufficient amounts.

Carbs: It is essential to consume a few carbohydrates while trying to build muscles.
Carbohydrates are the body’s main source of energy.

They help fuel you while making any physical or mental effort. Some good sources of carbohydrates include vegetables, leafy greens, fruits, brown rice, barley, corn, oats, whole grain pasta, and wheat bread.

Healthy Fats: To get a bigger and shapely butt, you have to consume healthy fats because your butt is made from layers of fat over the muscle.

Good sources of unsaturated fats include fish oil, rice bran oil, avocado, nuts and seeds, oily fish, canola oil, sunflower oil, oily fish, nuts, olive oil, and peanut butter.

Sleep early, wake up early :

Going to bed early means a good night of sleep which gives your muscles the necessary time to rest and rebuild bigger after a long day of work and exercising.

Rising early in the morning gives you the benefits of having more time to exercise especially in the early morning (the best time to the exercise listed above).

It also gives you Peace of mind, Increased productivity and lots of other benefits.

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