Squats are nice and all, but they’re not that great for strengthening and building your fantastic glutes. I know. I KNOW! To be fair, it’s not that squats are totally useless, they just can’t compete with other movements that target the glutes even better.Let’s get scientific for a second: A 2019 study published in the Journal of Strength and Conditioning Research suggests that “Romanian deadlifts” and “ weighted glute bridges ” worked participants’ glutes more than the back squat (you know, that move where you put a barbell behind your neck and squat down).
The problem with those basic lower-body exercises you’ve been doing forever (squats and lunges) is that they work your quads, lower back, and hamstrings more, so they won’t automatically lead to bigger glutes, says Brittany Perille Yobe, a certified personal trainer and all-around ultimate glute conqueror.
The key to getting the best glutes is to attack those juicy muscles from different angles, says Perille Yobe. She adds that during lower-body workouts she performs about 10 different exercises that isolate the glutes.
And while the best way to get a bigger butt is to do weight-bearing exercises, you don’t need barbells or dumbbells to achieve your goals. In fact, these nine moves from personal trainer Chelsea Dornan don’t require any equipment at all and are way better than what you’ve been doing.
The training:
Perform each exercise for 45 to 60 seconds on each side in the order listed. Then repeat the sequence up to three times to feel the heat.
1. Single-leg glute bridge
Perform single-leg glute bridges by lying on your back with your palms facing down at your sides.
Extend one leg, squeeze your glutes, and push through with the other leg.
Keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back.
Reps: 12 to 20 reps each leg.
2. Hydrant with leg extension
Start on all fours, with your knees directly below your hips and your hands directly below your shoulders.
Keep your back and neck straight and look straight ahead.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor.
Then straighten the raised leg as if you were kicking and bend it again.
Lower your leg back to the starting position.
When you’re done, repeat the exercise on the opposite side.
Do 12 repetitions on each side.
3. Donkey kick
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Keep your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg back to the starting position, but keep your knee off the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
4. Lunge with bow
Stand with your feet shoulder-width apart and your arms at your sides.
Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were curtsying – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays upright.
Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
Do 10 reps on each side.
5. Squat with calf raise
Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Put your hands out in front of you to help keep your balance.
Start by sitting up, then stand up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels.
Now push your body up through your heels and when you’re up, raise yourself up onto your toes.
Do 12 reps.
6. Seated hip abduction
Start seated on a hip abduction machine or bench with a mini resistance band looped above your knees, legs together.
Keeping your knees bent at a 90-degree angle, squeeze your glutes and press your legs together. Pause and continue squeezing your glutes, then bring your legs together with control to return to the starting position.
Do 2 sets of 20 reps.
7. Single-leg deadlift
Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
Extend one leg back as you lean forward until your body is parallel to the floor, extending your arms toward the floor.
Return to the starting position.
Reps: 12 to 20 reps each leg.
8. Side squats
Stand slightly wider than shoulder-width apart with your hands clasped at chest height.
From that position, without moving your feet, lean as far to one side as you can.
Return to the starting position and repeat on the other side. That’s one rep.
Do 12 to 15 reps.
9. Sumo squat
Stand with your feet slightly wider than hip-width apart and turn your feet outward.
Keeping your hands together in front of your chest, push your hips down and back into a squat.
Your weight should be on your heels and your toes should be able to move freely. Make sure to keep your chest lifted and your back straight.
Return to the standing position and repeat.
Do 10 reps.
