9 Butt moves That Beat Squats No Equipment Required

It is true that squats are one of the most effective exercises that can help you tone up your body. However, after some time you might get bored and start dislike them. That is why you need to include other exercises and many are not aware that there are exercises that can provide even better results then squats.

Try these butt moves designed by Chelsea Dornan, a NYC-based personal trainer, and modeled by Brittany Perille Yobe, a certified personal trainer who’s racked up an Instagram following of more than 783,000 people thanks to her butt-centric feed.

Repeat each exercise below for 45 seconds to one minute on each side in the order listed, and repeat the entire set up to three times to seriously feel the burn.

1. Single-Leg Glute Bridge

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!

2. Hydrants with Leg Extension

Hydrants with Leg Extension

The starting position begins on all fours with your knees hip-width apart.

Then lift your left knee on your left side and extend the left foot straight out to the side.

Next, you need to pause for 2 seconds before you bend your knee again. And then bring your leg back to starting position.

3. Rainbows

Rainbows

Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling.

Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot.

Return to starting position to complete the rep.

The 2 Week Diet

4. Curtsy Lunges

First stand straight with your feet shoulder-width apart and your hands together at the chest level, so this is the starting position.

Then keep your hips square, cross your left leg behind you. Next step backward as you lower your left knee toward the floor and your right knee should remain directly above your right ankle.

You need to do pause for 2 seconds, then press into your right heel as you stand and return to the starting position.

5. Heel-Lifted Sumo Squat

Heel-Lifted Sumo Squat

How to do it: Begin with your feet slightly wider than shoulders-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.


6. Bear Plank Leg Lifts

Bear Plank Leg Lifts

The starting position begins in a plank position with your shoulders stacked above your wrists and bend both knees slightly, and then bend your right knee to 90 degrees.

Next, with a flexed foot, squeeze your glutes. Then raise your right heel up toward the ceiling as high as you can.

Then you need to pause for 2 seconds, then bring your right knee back to the starting position.

7. Single Leg Dead Lift

Single Leg Dead Lift

You need to be in this standing position and that is with the feet together and dumbbells in the hands you need to move the weight into the correct foot and then with the back straight, pivot at the hips. And then you need to bring the left leg up so as to position the middle parallel to the floor. Next, you need to press through the foot rear area, connect with the hamstring, and then rectify move down to standing. Then you need to switch legs.

Source: Train Hard Team

Leave a Reply

Your email address will not be published. Required fields are marked *