Tired of squatting to get your dream booty? We've all heard that squats are the best way to build a nice, round butt, but I don't believe that squats are the ultimate way to get a great booty. Although squats train the glutes, they focus more on the quads, so squatting won't necessarily give you your dream booty. Also, to build a stronger behind, you not only need to be eating right like consuming these superfoods, but you also need to work every single muscle in your butt, change resistance, change the exercises and change the number of sets and reps.

 

 

Here we present 7 exercises which you can do at home without any equipment and which are guaranteed to make your glutes burn!

The exercises

1. Fire Hydrants

• Start on all fours. Your hands should be flat and placed under your shoulders and your knees under your hips.
• Keep your core tight and look at the floor.
• Your knees should be bent at a 90-degree angle. Slowly raise one leg sideways until it is at hip height. Try not to bend your arms or move your body when doing this exercise.
• Lower your leg to the ground slowly to starting position to complete one rep.

2. Rainbows

• Start on all fours. Your hands should be flat and placed under your shoulders and your knees under your hips.
• Keep your core tight and look at the floor.
• Your knees should be bent at a 90-degree angle. Slowly raise one leg sideways until it is at hip height. Try not to bend your arms or move your body when doing this exercise.
• Lower your leg to the ground slowly to starting position to complete one rep.

3. Donkey Kicks

• Position yourself on all fours. Your hands should be flat and placed under your shoulders and your knees under your hips.
• Keep your core tight and look at the floor, while make sure that your back is flat.
• Bend one knee at a 90- degree angle and slowly lift your foot towards the ceiling. The movement should be as if you are trying to push the ceiling with your foot.
• To complete one rep, lower your foot by bringing the knees in line and without touching the floor. Switch sides and repeat on the other leg.

4. Glute Bridge

• Lie down on your mat facing the ceiling. Keep your knees bent and feet flat on the ground or on your heels (whichever position you feel is most comfortable for you) and keep your arms beside you with your palms down.
• Slowly push your hips off the floor until your knees, hips and shoulders are in a straight line. Squeeze your glutes at the top and hold for a couple of seconds.
• Slowly go back down to the starting position. This completes one rep.

Pro tip: With this exercise, it's very important that the power comes from the glutes so the movement should feel as if someone is pulling you up from your hips and releasing you gently.

5. Single-Leg Glute Bridge

• Lie down on your mat facing the ceiling. Keep your knees bent and feet flat on the ground or on your heels.
• Extend one leg upwards and keep your arms beside you with your palms down.
• Slowly push your hips off the floor, keeping the extended leg straight.
• Squeeze your glutes at the top and hold for a couple of seconds.
• Slowly go back down to starting position. This completes one rep. Don't forget to switch sides and repeat on the other leg!

6. Squat Jumps

• Place yourself in a standing position with your feet open a little more than shoulder-width.
• Start by doing a regular squat and once you reach the bottom of the squat, engage your core. Next, jump up with force.
• Land back into a squat position, however, when landing, make sure you land in this way – toes, ball, arch, heel. This completes one rep.
• Upon landing, immediately repeat the next squat jump.

7. Curtsy Lunges

• Begin from a standing position with your feet shoulder-wide apart. Step one leg back and to the opposite side so that your thighs cross.
• Bend both knees into a curtsy position. Reverse the movement to go back to starting position. This completes one rep. Don't forget to repeat on the other leg!

Try the workout

Repeat the exercises in the order listed above for 60 seconds. The 'Fire Hydrants', 'Rainbows', 'Donkey Kicks', 'Single Leg Glute Bridge' and the 'Curtsy Lunges' need to be repeated on both sides, therefore, you need to do 60 seconds on the right leg and 60 seconds on the left leg. And, remember to take a few seconds (approximately 30 seconds) of rest in between each exercise.

Repeat this workout for 2 or 3 times to feel the burn. You can also add weights or resistance bands to make things a bit harder. Make sure to do a good warm-up followed by some dynamic stretching before trying the workout, while make sure you do some static stretching after the workout too.

Dreaming of the perfect six-pack? Have a look at these exercises to achieve your goals and if you need some motivation, here are 8 ways you can push yourself to work out.

Purchase sportswear from these sports shops so you can go ahead and try the above exercises. Good Luck!

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