5 GLUTE EXERCISES MUCH BETTER THAN SQUATS
We have to be true to ourselves when work-out is considered squats are not our favorite exercise but we tend to do them as they are beneficial for our glutes. However, there are five good squats exercises which you will like and implement in your daily exercising regime.
Here below are the 5 exercising which are not time-consuming and offering great results.
Exercise 1 Curtsy lunges
Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.
For best results, do three sets of 15 repetitions on each side.
Exercise 2 Single-leg deadlifts with kettlebell
Stand with your feet about shoulder-width apart and your feet pointing forward. Put your right hand behind your lower back to make sure your lower back does not hyper extend. Bend your torso forward at your waist and bend your knees slightly. Reach down with your left hand toward the ground without rounding your spine, tucking your chin against your head. Shift your weight slightly toward your heels as you bend forward.
For best outcomes, do three 3 sets of 15 repetitions on each leg.
Exercise 3 Bear plank leg lifts
From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position
For optimal results, do three sets of 15 repetitions on each side.
Exercise 4 Fire hydrants with leg extension
Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side For best results, do three sets of 20 repetitions on each side.
Exercise 5 Barbell step-ups
This exercise requires a bench or a chair in front of you. Put your right foot in the center of the chair, meanwhile holding a barbell behind your head with both hands. Now, step up on the bench and put your left knee forward. Then lower your body back down and repeat the same procedure with the other leg. For best outcomes, do three sets of 20 repetitions on each leg.
If you incorporate these 5 exercises in your exercising guideline your glutes will be in perfect shape in no time.