This no squat workout will fire up your glutes

This no squat workout will fire up your glutes

It’s no secret that the direct path to attractive buttocks lies through countless squats, lunges and weights. However, there is an alternative! Perform these exercises every other day for 3-4 circles and your gluteal muscles will begin to take on a beautiful shape. After a month of regular training, you can gradually increase the number of repetitions and circles.

Try these 5 moves to tone butt without ever doing squat

1. Dumbbell and bent leg swings

Stand on your knees and forearms and hold a dumbbell under your knee. The neck is relaxed. As you exhale, take the leg with the dumbbell back and up, directing the heel to the ceiling. With the effort of the muscles of the press, keep the straight position of the body and do not bend in the lower back. On an inhale, return to the starting position.

Perform 20-25 repetitions on each leg.

2. Straight-leg swing

Repeat the previous exercise with the leg straight and without using the dumbbell. As you exhale, raise your leg until you can keep your back straight. On an inhale, slowly return to the starting position.

Perform 20-25 repetitions on each leg.

3. Lifting the pelvis from a prone position


Lie on your back, bend your legs at the knee and hip joints. Place your feet shoulder-width apart or slightly wider. Support for the entire foot. Put the dumbbells on your thighs and fix. As you exhale, lift your pelvis by tensing your buttocks and not raising your shoulder blades. As you inhale, slowly lower yourself down without relaxing the muscles completely.

Do the exercise 15-20 times.

4. Raise the pelvis with a straight leg

Starting position as in the previous exercise. Raise one leg up. As you exhale, raise the pelvis as high as possible, leaving the leg straightened on weight all the time.

Perform 15-20 reps on each leg.

5. Deadlift of dumbbells with crossed legs


Take dumbbells in your hands and stand up straight. Place your feet together with your legs crossed. Tilt your body forward until you can keep your back straight. Pull your pelvis as far back as possible.

Perform 20 times and repeat crossing the legs to other side.

Keep reading: 10 stretching exercises to make you as flexible like a cat in just 4 weeks

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