Building a booty is all the rage these days, but what do you do if you can not squat, or you have bad knees? Well, here are a few of my favorite booty building exercises that do not require squats!
Glute bridge (and weighted glue bridge)- This is one of my all time favorite exercises for the booty. It not only works the gluteus, but the hip adductors as well (the large muscles that runs down the inside of each thigh).
Lie on your back in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back. Lower yourself back to your starting position.
Sinlge Leg Glute Bridge- This is the same concept as a regular glute bridge, but you are focusing your strength on one leg at a time. It is more challenging, so be patient and make sure you have your glute bridge form correct before attempting these.
Butterfly Glute Bridge- This is another variation of the glue bridge, but your feet are together and your knees are open. Again, concentrate on your glutes working to lift. Make sure to pause and engage your glutes at the top.
Kick Backs- You can do these with just body weight, or you can add a band for more resistance.
Kneel on the floor in a table top plank position. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. Lift up your leg up while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second.
Hydrants- These are an old school move, but still so effective. This will work your abductors.
To perform: Position yourself in a table top plank position with your hands and knees on the ground. This will be your starting position. Keeping the knee in a bent position, lift your leg, moving your knee away from the midline of the body. Pause at the top of the motion, and then slowly return to the starting position.
Reverse Glute Squeeze- You can do these flat on the floor (like in the video below) or on a bench for extra range of motion.
To perform: Lay flat on the ground (or on a bench). Bend your knees in a 90 degree angle with feet flexed. Squeeze your glutes and lift both legs up off of the floor. Pause at the top of the motion, and return to starting position.
Rainbow Plank Leg Extension- These are a great exercise for the glutes, abductors, hamstrings, and adductor.
To perform: Position yourself in a table top plank position with your hands and knees on the ground. This will be your starting position. Extend one leg out behind you. While squeezing your glute, raise your extended leg off of the ground. Make an arch with your leg to tap over your supporting leg and tap the ground. Then lift your extended leg back off the ground and return to starting position.
You can do all of these exercises 2-3 times a week doing 3 sets of 12-14 reps of each.
To make the most of these exercises and really have them work for you, you need to activate your glutes first. Read this article to learn why and how to activate your glutes.
*Watch the video below to see these exercises demonstrated for you.
If you are looking for more ways to strengthen your body, stay motivated, and be equipped with the tools you need to make a healthy lifestyle change, join my StrongHer challenge. Click here for more info.