Squat is a common term especially where exercising your gluteus is concerned.
However, the exercise can start getting a bit boring for many after just after a few minutes of squatting.
It is close to impossible to hold a tight tush with squat only. The truth is that performing a combination of physical exercises can easily kick squats exercises right out of your routine.
Here are some of the best butt exercises that will keep you in shape.
1. Single-leg deadlifts with kettlebell
It works your backside targeting the hamstrings and glutes and works your core.
You should hold a kettlebell in your right hand and lift your left foot slightly off the ground. Lean your torso forward while raising your left leg. The kettlebell will lower to the ground. Keep your left shoulder blade pulled down your back. With your back straight, return upright, coming to the starting position. Repeat 10 times.
2. Curtsy Lunges
You should start with your feet shoulder-width apart and your hands on your hips. Then cross your left leg behind you and step backward as you lower your right knee toward the floor. Make a pause, press into your left heel as you stand and extend your right leg into a side kick. Do it for 60 seconds before you switch your legs. Repeat 10 times.
3. Fire hydrants with leg extension
Begin on all fours with knees hip-width apart and your hands directly below your shoulders. Keeping the knee bent to a 90-degree angle, lift your left leg out to the left side, then extend it. Pause for 2 seconds before bending the knee again, then bring the leg back to the starting position and repeat. Perform 3 sets of 20 reps on each side.
Walking up flights of stairs is great for your tush, but stepping up onto a chair is an even more effective move.
Stand in front of your chair and place your left foot in the center of the seat. Step up onto the chair and bring your right knee forward and up. Lower yourself back to the floor, with the foot landing quietly. Switch legs and repeat to complete one rep. Do 20 reps total.
5. Bear Plank Leg Lifts
Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides. Do 10 reps.
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