No More Squats: 9 Exercises to Quickly Get Your Dream Butt In A Week

How to get a bigger buttocks fast in a week without squats! Discover 9 targeted exercises to help you achieve to reach your dream size and shape, toned backside.

Having a bigger buttocks is a trend that has been gaining popularity in recent years. Many people desire a curvier figure and are looking for ways to achieve it. While there are surgical options available, there are also natural ways to get a bigger buttocks fast. In this article, we will discuss some tips and tricks on how to get a bigger buttocks fast in just one week.

These simple home exercises will help you strengthen your glutes and get the results you want. We will now show you how to increase the size of your buttocks in just one week with these home exercises!

How to get a bigger buttocks fast in a week

1- Arabesque

HIIT Workout

Exercises for the gluteus maximus and hip abductor muscles.

How to do this exercise:

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

2- Fire hydrant

HIIT Workout

This exercise is designed to target and strengthen a single joint, specifically the gluteal and core muscles.

How to do this exercise:

1. Sit on knees and place palms of hands on carpet at shoulder width.
2. Straighten back and neck and look forward.
3. Keep your knees at a 90 degree angle.
4. Bend your knee and raise one leg out to the side until your thigh is parallel to the floor.
5. Hold your pelvis steady and return your leg to starting position.
6. Perform 15 repetitions on each side.

3- Donkey Kick

HIIT Workout

This exercise targets the gluteus medius, maximus, and hamstrings.

How to do this exercise:

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

4- Resistance kickback

HIIT Workout

Resistance bands are an excellent tool for strength training, especially for targeting the glutes.

How to do this exercise:

1. Wrap the resistance band around your foot, holding the other end under your knee.
2. With foot flexed and toes pointing down, straighten and raise left leg so that foot is higher than buttocks.
3. Squeeze your abs while shifting your weight slightly to the side and keeping your glutes tight.
4. Slowly return your foot to the starting position.
5. Repeat 15 times on each side.

5- Plank leg lift

HIIT Workout

This exercise will help you target your abs, hip flexors, and lower back while also increasing strength in these areas more quickly.

How to do this exercise:

1. Start in a basic plank position with your feet hip-width apart.
2. Alternate lifting each leg, starting with the left and then the right.
3. Keep your supporting leg straight.
4. Complete 15 reps on each leg.

6- Leg raise

HIIT Workout

This exercise targets the gluteus maximus and medius, quadriceps, and hamstrings.

How to do this exercise:

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

HIIT Workout

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

How to do this exercise:

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 squeezing your abdomen and buttocks.
3. Bend your arms and come down without touching the floor, as if you were about to sit down.
4. Come back up to straighten your elbows and repeat.
5. Keep your feet steady and spread them to the width of your hips.
6. Continue for 15 repetitions.

8- Bent Knee Lateral leg raises

HIIT Workout

This is an excellent exercise for strengthening your buttocks that you can do at home using only your body weight. It is very easy to do.

How to do this exercise:

1. Start with your hands and knees on the carpet, palms facing away from your shoulders.
2. Tense your abs, then slowly raise one leg and extend it out to the side until it is in line with your hip.
3. Hold for a few seconds and return to starting position.
4. Avoid shifting too much weight to the side and keep your back flat.
5. Perform 15 repetitions on each side.

9- Glut bridge

HIIT Workout

It targets the glutes, hamstrings, hip muscles, and lower back muscles. The glute bridge is particularly beneficial for individuals who spend extended periods sitting at a desk, as it fortifies the spine and enhances posture.

How to do this exercise:

1. Lie on your back with knees bent and feet hip-width apart.
2. Raise your buttocks and draw your knees together.
3. Hold for two counts, then release your knees and lower your buttocks until they are 1 cm above the floor.
4. Repeat 30 times.
5. Perform another set of 30 with your knees apart without letting them touch the floor.

Getting a bigger buttocks fast is possible with the right diet, exercises, and tips. Remember to include protein-rich foods, healthy fats, and complex carbohydrates in your diet. Incorporate exercises like squats, lunges, glute bridges, and donkey kicks into your workout routine. And don’t forget to stay hydrated and wear the right clothes to enhance the appearance of your buttocks. With these tips, you can achieve a bigger buttocks in just one week.

Keep reading: The Only 7 Leg Exercises Women Need To Get Shapely Legs

Get ready to sculpt the butt of your dreams and share these exercises with your friends so they can join in the fun!