While it’s true that squats can work your glutes from every angle, they can get pretty
boring. It’s why you really can’t sustain a tight tush on squats alone. In any case, there
are plenty of variations which, when performed together, could put the basic squat out
of business.If you’re ready to switch up your butt routine and round out your glute, then try these 9
butt-kicking, “I’m so sore from my workout, I can’t sit” butt exercises.
Repeat each exercise for 45 seconds to one minute in the order listed below, and repeat
the entire set up to three times to seriously feel the burn (and we’re not joking about
being sore after – at least for the rst
3 sessions)

1. Single-Leg Glute Bridge

Lie on your back with your knees bent and your feet at
on the oor
near your butt and
hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze
your glutes and push your hips up toward the ceiling as high as you can go. Pause, then
lower until your butt hovers right above the oor,
and repeat without touching the
ground.

2. Hydrants with Leg Extension.

Begin on all fours with your knees hip-width apart and your wrists stacked over your
shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to
the side. Pause before you bend your knee again, and bring your leg back to starting
position. Repeat for 45 to 60 seconds on the left side before you switch to the right.

3. Rainbows.

Begin on all fours with your knees hip-width apart and your wrists stacked over your
shoulders. With a pointed toe, extend your left leg behind you and slightly to the left
side. It should be level with your spine. Keeping your core tight and leg straight, slowly
lower your leg to tap the oor.
Squeeze your glutes as you lift the leg back to starting
position, then slowly tap the oor
about a foot to the right. Return to starting position to
complete the rep. Repeat for 45 to 60 seconds before you switch legs.

4. Curtsy Lunges

Stand with your feet shoulder-width apart and your hands holding on to comfortably
weighted dumbbells. Keeping your hips square, cross your right leg behind you and step
backward as you lower your right knee toward the oor.
Your left knee should remain
directly above your left ankle. Pause, then press into your left heel as you stand and
extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch
legs.

5. Heel-Lifted Squat

Begin with your feet hip-width apart and your left heel lifted. (For an extra challenge, lift
the whole foot off the ground and extend your leg in front of you.) With control, push
your hips back as you lower your butt toward the oor,
bracing your core to help you
balance. Don’t let your standing knee come out over your toes. Pause, then press into your right heel to stand up into the starting position. That’s one rep. Repeat for 45 to 60
seconds before you switch legs.

See more at: getfit

 

Written by jale