Zero-Squat Glute Workout

Squats. I personally love them. I appreciate the burn they activate, the toning they promote and the long-term results they deliver… but if you’re not a fan of the good old squat or if you have a weakness that prevents you from reaping the benefits of them then listen up!

Here are FIVE amazing exercises that will work those glute muscles helping your derriere to become a little rounder and firmer….incorporating no squats whatsoever!

To find out what I do for a perkier bottom without heading to the squat bench then keep scrolling….

  1. Single Leg Glute Bridge.

    Laying on your back, preferably on a yoga mat or carpet, bend your knees keeping your feet are flat on the ground. With your feet hip-distance apart, extend one leg up and then use the other to lift the hips up. This should, when done correctly,  create a straight line all the way from your shoulders, down your abs and to your feet. Lower your hips back down and switch legs. Do this 6 times on each leg and the whole thing three times, making that 18 in total for each leg…. (quick maths).

  2. Side Lunges.

    This one is amazing and can be done holding a kettlebell just below chest-height or two small dumbbells either side, or just clenching your fists together and out in front of you. You’re going to one foot out to the side, shifting all of your weight onto your that leg but keeping the other straight. Pressing through your heel and engaging your glutes you’re then going to stand up and bring the leg back in to meet the other, then do the other side. You can either alternate each leg one rep after the other or do the left leg then the right…. It’s totally up to you

  3. Curtsy lunges.

    While we’re in the mood for lunges, check this- So, stand with your feet hips-width apart and your hands pressed together at chest level, keep your hips square and step your left leg diagonally behind you and bend both knees as you would a normal lunge. (Might feel a bit awkward but when you get into the swing of things its great!) Then, press into your right heel to return to standing position as you extend your left leg into a side kick. That’s one rep. Now go do some more… Go on…

  4. Resistance Band Kick Backs.

    Ok, for this one, incase you didn’t notice from the title, you’ll need a resistance band. Holding the handles pop the band under the arch of one foot. Engage your abs and slightly shift your weight over to the other foot. Leading with the heel, press the foot with the band under it in a backwards motion so it’s parallel to the floor. Then, keeping those abs and obliques tight, bring your knee back in and push backwards again. Do this one 10×3 for each leg.

  5.  Rainbows.

    Right, now listen up. Begin on all fours. This can get confusing to explain so try and hear me out.  Extending your right leg, reach your foot toward the ceiling and then slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower your leg again, this time tapping the floor to the left of your left, kneeling foot. Return to starting position to complete the rep and then swap legs.

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