In this article, you will find 11 squat-free exercises which are created to build, tone and lift your booty!
1.Kneeling Leg Lift – Straight Leg
This is a great exercise for lifting your butt
Instructions:
- Starting position – on all fours
- Squeezing your glutes, straighten your left leg behind you
- Raise your left leg as high as you can squeezing your glutes at all times
- Switch sides and repeat
Perform for 15-20 reps on each side
2.Kneeling Leg Lift with Crunch
This exercise works your glutes and core at the same time
Instructions:
- Starting position – on all fours
- Squeezing your glutes, lift up your left leg behind you
- Bringing it down, crunch it in towards your chest squeezing your abs
Repeat all movements for 15-20 times on each side
3.Kneeling Leg Lift
Works on lifting your butt and giving it a smoother appearance
Instructions:
- Starting position – on all fours
- Keeping your raised leg bent, squeeze your butt as much as you can
Perform this exercise for 20-30 reps per side
4.Kneeling Leg Lift – Pulse
Instructions:
- Starting position – on all fours
- Bend your right leg and lift it up behind you,
- Pulse for 30 seconds as fast as you can, with your glutes tight at all times to really activate those muscles.
- Switch sides and repeat.
Perform this exercise for 20-30 reps per side
5.Fire Hydrant
It targets your thighs giving your butt a more rounded appearance
Instructions:
- Starting position – on all fours
- In the kneeling position, lift your leg out to the side, until it Is parallel to the ground
- Hold this position a while and mentally focus on working the outer hip
- Switch sides and repeat.
Perform for 30 reps on each leg
6.Glute Bridge
Do not skip this exercise, if you really want to look good in your yoga pants
Instructions:
- Starting position – Laying on your back with your knees bent, feet flat on the ground and hold a 10-pound weight on your abdomen
- Driving up through your heels and upper back, lift your glutes off the ground
- Squeezing your glutes for a second or two at the top engage your abs to prevent injury of your back
Perform it 30 times.
7.Crossover Lunge
This exercise works your glutes and improves the balance and coordination of your body
Instructions:
- Starting position – standing with feet together holding the medicine ball in front of you
- Taking a large step backwards cross your right leg behind your left leg lunging as far as you can
- Return to the starting position and repeat on another side
Perform 12 reps on each side
8. Side Lunges
They are a great way to work your side glutes and hips.
Instructions:
- Starting position – standing with two 10 pound dumbbells in each hand in front of you
- Taking a slow lateral step to the right, drive your weight into the right hip
- Return to the starting position and repeat to another side.
Complete 10 reps on each side
9.The Clam
It is best to exercise with a resistance band, which hits that hard to reach hip area and sculpts the side of the leg
Instructions:
- Starting position – laying on your side, keep your feet together, knees bent and resistant band around your tights
- Rotate and raise your top knee up and to the back, squeezing the side of your glutes and hips
- Bringing knees back together complete one rep.
Perform 20 reps on each side
10.Side Leg Lift
Instructions:
- Starting position – laying on your side, keep your feet together, straight legs and resistant band around your tights
- Lift and lower your top leg up and down creating a wide gap between the legs, squeezing your glutes all the time, as much as you can
Perform 20 reps on each side
11.Lateral Leg Lift AKA the Jane Fonda
This exercise is also known as the Jane Fonda and targets the space between your hip and glute area
Instructions:
- Starting position – laying on your side, stack your hips evenly, lengthening your top leg and flexing your foot
- Lifting your top leg extend it slightly behind you, making the mind-muscle connection while performing this exercise.
Perform 20 reps on each side
Watch the video
Original article and pictures take wp.me site
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