Hate Squats? 7 Glute Exercises for an Instant Butt Lift

If you’re not a fan of squats, or due to knee issues, don’t feel comfortable dropping low, there’s still hope for your derriere. The revered functional movement is great for building strength, improving mobility and sculpting a curved physique, but it’s not the only exercise that can do the trick.

  1. Dirty Dog

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This barre-inspired move, also known as the fire hydrant, will give your glutes, outer thighs and core some serious sculpting action. Just remember to keep your hips square and lifted to get the most out of this exercise. The bent-knee hip extension will give your core and obliques some TLC, too.Repeat for 10 reps, then switch sides.

  1. Donkey Kicks

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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. Repeat 20 reps 10 each side.

  1. Glute Bridge

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Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, drop your bottom half way down and come back up . Perform this exercise for1 minute, breathing deeply the whole time. Repeat 8 to 10 times.

  1. The Clam

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The  clamshell is an excellent option even for the most seasoned trainer. The exercise forces you to squeeze your inner thighs and it promotes strength training even when you are in great shape. You simply hold the ball tighter as you get stronger. Repeat for 10 reps per side.

  1. Lateral Lunge

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Standing lateral leg lifts also strengthen hip abduction. If you have good balance, you can stand with your hands on your hips. If you are unsteady, you can start by standing near the kitchen counter where you can use your fingertips for balance. Stand erect with head and shoulders over your hips. As you perform this exercise, make sure you don’t lean forward or to the opposite side. Flex your toes and raise your leg out to the side 12 to 24 inches. Hold three to five seconds and return to the starting position. Repeat on the other side. Bring the right leg into the squat position and do this 10 times. Do the same on the opposite side

Repeat 12 times alternating between the side steps.

  1. Single Leg Touchdowns

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A test of balance and strength, the single-leg touch exercise improves your range of motion and helps loosen your joints. As you stand on one leg, bring awareness to your upper body to help stabilize weight throughout your body. Perform 10 reps on each side.

  1. Single-Leg Forward Reach

Last but not least, another booty balance challenge. The forward reach will help offset your weight as your leg extends behind you. The name of the game is stability and building a strong base. Do 8-10 reps per side.

 

 

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