Everyone certainly wants that beautiful booty that you can even rest a plate of goodies. However, not everyone can do the infamous squat. It could be due to injury or weakness. However, the desire is the same. This article will focus on 6 alternatives that will help you inch closer to that killer booty, without grueling squats.

 

#1 Donkey kicks

  • Get on all fours on your exercise mat. All limbs should touch the floor
  • Place your hands directly underneath your shoulders and then place your knees under your hips
  • Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  • Lower the knee without touching the floor and repeat the lift.
  • Once you’ve completed the reps on the right leg, switch legs.

 

#2 Step up

Beginner

Before you start, find a step, chair, or bench that when you place your foot on it, your knee bends to a 90-degree angle. The weight benches or plyo boxes are often the right height, but a dining room chair can work too for an at-home strength-training session.

  • To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
  • Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
  • Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.

Intermediate

This is a toe-tap variation that will challenge your balance and work your glutes even more. This version works best with a shorter weight bench or a coffee table rather than a chair — prepare to feel the burn!

  • Start by stepping onto the bench with your right foot.
  • Straighten your right knee to stand on the bench while lifting your left leg so the hip and knee are both at 90-degree angles (shown in the photo above). Keeping your right foot still, bend your right knee as you lower your left foot to tap the floor with your left toes without putting your weight onto your left foot. This completes one rep. Press through your right heel as you straighten your right knee to stand on the box. Essentially, your right glute should be engaged for the entire set of reps. That’s why it burns!
  • Repeat for 15 reps on each leg. Do three sets.

Advanced

  • Try the beginner variation explained above while holding dumbbells — starting with eight-pound weights in each hand and working up to 15-pound dumbbells. If you’re ready for an extra challenge, try the toe-tap version.
  • Repeat for 15 reps on each leg. Do three sets.

 

#3 Donkey Kick Circles

An added circle at the end of the knee and hip extension adds a bit of difficulty to a standard donkey kick.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: none

  1. Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.
  2. Begin to lift your foot and knee off the ground. Point your foot and drive your toes straight back, using your glute to reach your leg as high as it can go while your pelvis and hips stay parallel to the ground.
  3. At the top, kick your leg outward on the descent, drawing a half circle with your toes.
  4. When your foot reaches the ground, bring your knee back inward toward your chest, pausing for 1 second, and then reaching back out.
  5. Complete 15-20 reps on each leg for 4-5 sets.

 

#4 Single Leg Bridge Extensions

  1. Lay on the floor with your feet flat and knees bent.
  2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
  3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
  4. Extend as far as possible, pause and then return to the starting position.

 

#5 Swinging Bridges

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees.
  3. Pause at the top then slowly lower your body back to the floor.
  1. Lie on your back with hands by your side, knees bent and feet flat on the floor (under the knees)
  2. Press your feet into the floor as you tighten your butt and abs, and lift your hips up to create a straight line from knees to shoulders
  3. Hold the position in good form (tense the core, trying to pull your bell button back toward the spine) aiming for 20-30 seconds
  4. Lower yourself back down to the floor
Bridge Notes:
  • If your hips begin to sag or drop, lower yourself back to floor

 

So, there you have it, try out these workouts and start seeing the results you desire for that exceptional booty.

 

 

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