A lot of people want that eight-figure banging body. Experts will tell you basic squats every time won’t cut it – but you probably know that already. Brittany Perille Yobe, a certified personal trainer who boasts a whopping 1.2 million followers on Instagram, says “…squats engage the glutes, but compound movements such as squats and lunges train more of the quads, lower back, and hamstrings, so they won’t automatically result in greater glutes.”
She encourages you to mix up your exercises and try different routines for maximum results.
Anyway, let’s get to busting these moves, shall we?
SINGLE-LEG GLUTE BRIDGE
Lay on your back together with your knees bent and your feet flat on the floor. Extend one leg. On your exhale, squeeze your glutes and push your hips toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.
FIRE HYDRANTS WITH LEG EXTENSION
Begin on all fours with your knees apart and your wrists stacked over your shoulders. Keeping your knees bent at a 90-degree angle, lift your right leg out to hip height, then extend your raised leg straight out to the side. Pause before you bend your knee again and bring your leg back to the original position to finish a rep.
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift your leg back to starting position, then lower your leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
Stand with your feet hip-width apart and your hands pressed together at chest level. Keeping your hips square, step your left leg diagonally behind you and bend each knee at a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to assume a standing position as you extend your left leg into a sidekick. And that counts as one rep.
HEEL LIFTED SUMO SQUAT
Begin together with your feet slightly wider than shoulder-width apart, toes pointed outward. elevate your left heel. With management, sit your hips back as you lower your butt toward the ground, keeping your knees behind your toes and bracing your core to assist you balance. Pause, then press into your right heel to square up into the beginning position to finish one rep.
These are a few exercises different from the boring old squats and the variety makes them way more exciting. However, don’t forget to exercise for 45 to 60 seconds on each side consecutively. Repeating the sequence up to three times will ensure you seriously feel the burn and get the best from the exercises.