4 exercises That Are 1000 Times More Effective Than Squat, For Perfect Glutes in Just a Few Weeks

For a lot of fitness enthusiasts, both amateur and pro, plyometric exercises are a go-to for building explosive strength and sculpting the body. The best part? You can do these high-intensity movements right at home!

Our glutes play a huge role in shaping our overall figure, so it’s no wonder we dedicate time and effort to them. These HIIT-inspired plyometric exercises are specially designed to target and tone your glutes and core. Just commit five minutes to each move, aiming for three sets of 15 reps, and you’ll start seeing those results.

Here are four super-effective exercises to get you started:

1. Box Jumps

For this move, grab a sturdy box or step. Lower into a semi-squat, then spring up, landing softly on the box. To return, carefully step or jump back down. This move is all about building power in your glutes and thighs.

2. Lateral Cone Jumps

Place a small cone or object on the floor and hop side-to-side over it. This intense jump targets your legs and core, and you can also vary it by hopping forward and backward. Just be sure to keep it quick and controlled!

3. Explosive Push-Ups

For an extra burn, try push-ups with a twist: from the lowered position, push up powerfully enough to lift your hands slightly off the ground. Land with hands slightly wider or closer than where you started. It’s a great move for your upper body and core.

4. Medicine Ball Slam

Grab a medicine ball and pretend you’re throwing it with force from above your head, as though making a throw-in. Keep your core tight as you “slam” it down—just avoid actually throwing it if you’re indoors! This is excellent for tightening the abs while engaging the glutes.

Dedicate a few weeks to this workout, stay consistent, and you’ll be amazed at how fast you start seeing results!