6 Squat Free Workouts that Build, Lift, and Tone your Booty! (VIDEO)
Get glutes that salute with these 6 booty shapers that lift, shape, and define your behind without a single squat or lunge.
Whether you’re dealing with joint issues or just dread every set of squats and lunges (days before your next strength session), these targeted, equipment-free toners are the simple solution for sculpting a higher, tighter booty. Like the aforementioned moves, you can do them anytime, anywhere—now there’s just a better chance that you actually will.
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.
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
Place your hands on the floor and spread out your fingers for a firm support. Lean back so your torso creates a 45-degree angle with the ground. In this position, your hands should be behind your hips joints about straight under your shoulders. Support your weight on your heels and hands and lift your hips and body upward toward the ceiling. Continue lifting until your torso, thighs and legs form a straight line. Try to hold the straight line position beginning at 15 seconds and working up to 30 seconds.
Froggers with heels apart
This exercise is the same as the normal froggers, the only difference is that you need to keep your heels wide apart. Try to keep the same distance between your heels the whole time. Do this exercise for about a minute.
Swiss Ball Hamstring Curls
You’ll need a Swiss ball for this exercise, which works both the glutes and hamstrings. Lie on your back on a mat and place your legs and heels on top of a Swiss ball. Raise your hips off the ground so that the shoulders and upper back bears the weight of your upper body. In one motion, pull the stability ball toward your butt and roll it back out to the starting position with your heels for one rep.