Let’s face it. Not everyone can perform the ever popular squat whether it’s due to an injury or weak knees. So here are 6 alternatives that will get you one step closes to a killer booty, which could possibly be better than squats ever would! Good Luck
- Donkey Kicks
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
- Step Ups
Stand with dumbbells grasped two sides facing side of bench. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs
- Side Lunges
This is so perfect for inner thighs. Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.
- Glute Bridges
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, clasping hold of your hands beneath your body and pressing against the ground to open your hips. Hold this pose for 1 minute, breathing deeply the whole time.
- Mountain Climbers
Start with a plank position. Move your right knee to your chest and put it back. Repeat this with your left knee. 30-60 seconds repetition will be perfect.
- Swinging Bridges
Get into the bridge position. Press upwards and to one side of the bridge, before dipping back down toward the floor while moving to press upwards at the opposite side.