Let’s be honest – squats can be rather boring and unenjoyable. Or they can activate a long forgotten knee pain right when you least need it. So is there a better way to tone your glutes and get a firm, round butt? Of course there is. You don’t have to rely on squats to achieve a tight bottom and strong legs.
In this article we’ll show you the shorter route to a firm booty consisting of 5 great butt moves with far superior results than the plain old squat!
#1. Single-Leg Deadlift With Kettlebell
Take a 20-pound kettlebell in your left hand and stand on your left leg, keeping the other one slightly off the ground. Keeping your back straight and the left knee slightly bent, lean your upper body forward while extending your free leg behind you for better balance. Lower the kettlebell as close to the ground as possible, then return to the starting position and perform the movement with the kettlebell in your right hand and the left leg off the ground. Perform 3 sets of 15 reps on each leg.
#2. Curtsy lunges
Stand straight with your feet hip-width apart, hands on hips. Take a big step back with your left leg and cross it behind you, lowering the left knee toward the floor while keeping the right knee directly above your right ankle and the torso upright. Continue lowering your hips until your right thigh is almost parallel to the floor. Hold the position for 2 seconds then return to the starting position and perform it on the other side. Perform 3 sets of 15 reps on each side.
#3. Fire hydrants with leg extension
Begin on all fours with knees hip-width apart and your hands directly below your shoulders. Keeping the knee bent to a 90-degree angle, lift your left leg out to the left side, then extend it. Pause for 2 seconds before bending the knee again, then bring the leg back to the starting position and repeat. Perform 3 sets of 20 reps on each side.
#4. Barbell step-ups
For this movement, you’ll need to place a bench or a chair in front of you. Place your right foot in the center of the chair, while holding a barbell behind your head with both hands. Step up onto the bench and bring your left knee forward. Lower yourself back down and repeat with the other leg. Perform 3 sets of 20 reps on each leg.
#5. Bear plank leg lifts
Begin in a plank position with your body forming a straight line and your shoulders directly above your wrists. Bend both knees slightly and then bend your right knee at 90-degrees. Squeeze your glutes and lift your right leg, raising the heel up as high as possible. Hold the position for 2 seconds, then lower the leg down and repeat. Perform 3 sets of 15 reps on each side.
These five exercises are all you need to effectively target the glutes and boost your backside aesthetics. Forget about squats and perform these moves every day and we guarantee that you’ll be sporting a nicely toned tush in virtually no time!
Source: www.fitnessandpower.com
Blogger Comment
Facebook Comment