9 exercises to get a bigger buttocks fast in a week that aren’t squats

Forget squats and heavy weights. These simple exercises you can do at home will get strong glutes you where you want to go.

So if you’re serious about your butt, follow this 15-minute list specifically designed to give you the defined buttocks you’ve always dreamed of in no time! These workouts work absolutely every muscle in the area, so you’ll have no choice but to tone up.

Next, we will show you how to get a bigger buttocks fast in a week by doing these exercises at home!

How to get a bigger buttocks fast in a week of your dreams

1- Arabesque

Bodyweight exercises that target the glute muscles maximus, hip abductors.

How to do this:

1. Stand with feet apart at the hips and right arm raised toward the ceiling.
2. Extend your right leg backward and raise it 12 to 18 inches, keeping the knee toward the floor and the toes pointed.
3. Lower and repeat 15 times.
4. Do 15 repetitions with knee facing right.
5. Repeat on the left side.

2- Fire hydrant

An exercise designed specifically for a single joint. It helps strengthen the core muscles of the body by focusing on the glute muscles in addition to the core muscles.

How to do this:

1. Sit on your knees and place your palms on the carpet at shoulder length.
2. Straighten your back and neck as you look ahead.
3. Keep your knee straight at a 90-degree angle.
4. With knee bent, raise one leg out to the side until thigh is parallel to floor.
5. Keep your pelvis steady. Return leg to starting position.
6. Perform 15 repetitions on each side.

3- Donkey Kick

Targets: Gluteus medius, maximus and hamstrings.

How to do this:

1. Get on all fours and raise your right leg to hip height with your knee bent 90 degrees.
2. Extend your leg as if kicking the ceiling.
3. Return to starting position and repeat about 30 times (each side).

4- Resistance kickback

Resistance bands, a great tool within strength training, is a bodyweight exercise that targets your glutes.

How to do it:

1. Wrap the resistance band around your foot, holding the other end under your knee.
2. With your foot bent and your toes pointing down, straighten and lift your left leg so that your foot is higher than your butt.
3. Touch your abs while shifting your weight slightly to the side and keeping your butt firm.
4. Slowly return your foot to its original position.
5. Repeat 15 times on each side.

5- Plank leg lift

This workout allows you to work your abs, hip flexors, and lower back and build strength in these areas more quickly.

How to do it:

1. Begin in basic plank position with feet hip-wide apart.
2. Begin to alternate leg lifts, first the left leg and then the right leg.
3. Keep your standing leg straight.
4. Perform 15 repetitions on each leg.

6- Leg raise

Targets: Gluteus maximus and medius, quadriceps, hamstrings

How to do this:

1. Lie facing up with knees bent and feet apart at hip.
2. Extend right leg about 4 inches off the floor.
3. Raise your hips about 6 inches, then lower them 1 inch off the floor.
4. Repeat 20 times and switch legs.

7- Reverse plank hip lift

This butt exercise will help you tone your abs, glutes, lower back and triceps.

How to do this:

1. First, place the chair against a wall to prevent it from losing stability.
2. Next, with your back to the chair, place your hands with your fingers facing your spine while pressing your abdomen and buttocks,
3. Bend your arms and come down without touching the floor, as if you were about to sit down.
4. Go back up to stretch your elbows and repeat.
5. Keep your feet steady and spread them to the width of your hips.
6. Do 15 reps.

8- Lateral leg raises

This is a great butt enhancing exercise that you can do at home using only your body weight. It is very easy to do.

How to do this:

1. Start with your hands and knees on the carpet with your palms facing away from your shoulders.
2. Tuck your abs in, then slowly lift and stretch one leg out to the side until your leg is in line with your hip.
3. Hold for a few seconds and return to starting position.
4. Do not shift too much weight to the side and keep your back flat.
5. Perform 15 repetitions on each side.

9- Glut bridge

It strengthens the glutes, hamstrings, hip muscles, and lower back muscles. The glute bridge is also an excellent exercise for those who spend long hours sitting at the office, as it strengthens the spine and improves posture.

How to do it:

1. Lie face up with knees bent and feet hip width apart.
2. Lift your buttocks and bring your knees together.
3. Count to two, then relax your knees and lower your buttocks so that they are 1 cm off the floor.
4. Repeat 30 times.
5. Do another round of 30 with your knees apart without touching the floor.

Keep reading: 10 simple exercises that will only take only 15 minutes of your time to stay in shape

Now you have no excuse to get bigger butt you’ve always dreamed of, no more waiting! Share these great exercises with all friends.