4 AWESOME EXERCISES FOR YOUR GLUTES THAT ARE NOT SQUATS

| September 7, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to sculpting a strong and shapely lower body, squats often steal the spotlight. However, there are numerous other exercises that can target and strengthen your glutes in unique and effective ways.

In this article, we will explore some awesome exercises that go beyond squats, helping you unlock the full potential of your glute muscles.

Get ready to challenge yourself and take your glute gains to the next level!

Squat pulse

  • Stand with your legs hip-width apart, toes facing out, and arms out in front of you.
  • Squat down, keeping your glutes and abs tight. Make sure to keep your knees in line with your toes and your back straight.
  • Stay in this position and raise and lower your butt slightly as if you were bouncing.
  • Do 15 bounces and return to your starting position.
  • Repeat this movement for 3 sets of 15 repetitions. Use weights to get a deeper stretch.

Donkey kick

  • Start on the floor on your hands and knees, shoulder-width and hip-width apart.
  • Keep your abdominal muscles and glutes tight and raise your right heel toward the ceiling so your foot is directly on top of it. Make sure the thigh does not exceed the torso to avoid spinal cord injury.
  • Hold the position and slowly return your knee toward the floor without touching it.
  • Repeat 15 times with each leg and perform 3 series. You can also increase your workout by strapping some ankle weights on.

Fire Hydrant

  • Start in the same position as the donkey kick, but open your right leg out to the side, opening up to the hips and keeping your right thigh parallel to the ground.
  • Resist the urge to touch your knee to the ground as you bring your knee back to its original position.
  • Repeat the movement 15 times with each leg and perform 3 sets.

Lunges

  • Stand with your legs hip-width apart.
  • Step forward with your right leg and bend the knee 90° and hold for 5 seconds.
  • Return to your original position and change legs.
  • Do 10-20 repetitions in 3 series.
  • To increase intensity, use light weights and you will increase your strength.