No squat glute workout. Not everyone can do squats and not everyone should do squats. At least not all the time, for every workout.
That’s why there are a number of no squat glute workouts.
If you’ve ever had a twinge in your knee after a leg workout, you know it’s probably best to give your knee a rest come next leg workout.
But instead of letting your glute muscles off next time, why not try this no squats workout.
Squats are not the be all, end all to a firm butt.
This workout consists of only three moves, but they are effective.
The first exercise is a series of bridge exercises. If you have a block you can use that to help you with your bridges but it’s not necessary. Blocks just help to add a little more of a lift making the glutes and hamstrings work a little harder.
You can also use a bosu ball or a step instead of a block.
Single Leg Hip Lifts 12x + 8 Pulses
Knees bent. On the exhale, push your hips off the floor. Extend you leg parallel to the floor. Lift your left leg straight up. Make sure to squeeze your glutes to tone your butt. Keep your leg hip width apart. Return to start, then repeat 12 times. Push through the right heel.
You should feel it at the top of your hamstring and the bottom of the bum.
After you do your 12 reps, hold it at the top super high and pulse.
Single Bent Leg Hip Lifts 8x + 8 Pulses
Bend your left knee. Return to the starting position and continue with the previous exercises but with a bent knee. Lift and lower your glutes.
Drop the left leg down in to a glute bridge, switch legs into a single leg hip lift on the other side.
Bend the right knee. Return to the starting position and continue with the previous exercises but with a bent knee. Lift and lower your glutes.
Bridge Hip Lifts 8x + 8 Pulses
Right foot comes down, both feet on the ground. Lift the glutes pushing into both the left and right heels. Squeeze as tight as you can and raise as high as you can. Imagine you are squeezing so hard that you could break a pencil between your glutes.
Shake it out. Sit up.
Pretzels 12x + 8 Pulses
Left shin is going to come out parallel to the front of your body. Right leg is going to come out to the side. Lean slightly over to the left. Lift the right leg up parallel to the ground. If you have a block you can place it under the knee. Lift the right leg up and down for 12 reps. You should feel it in the side. The obliques, your love handles.
Hold it up at the top and pulse for 8 reps.
Pretzel Press 8x + 8 Pulses
Keeping in the same position, press the leg slightly back. Switch sides and repeat on the left leg.
Dolphins 8x + 12 Pulses
Lay down on your stomach. Place your hands under your chin. Relax your upper body. Lift your legs straight, bend your knees. Then straight them again and lower. Bend knees and press up. Repeat for 8 reps.
Shake out your legs, stretch it out.
Repeat all the above exercises 3 more times.
You’re done. Make sure to stretch it out.
No Squat Glute Workout – Butt Lifting Exercises [Video]
Everyone says the only way to get a nice booty is to SQUAT. No way! These booty building exercises will tone & tighten your backside, no squatting required. Add this workout to your routine, your buns will thank you ;)
