Squats are a great way to work on your butt. However, no matter how many squats you manage to crank out, the problem with them is that they will work your glutes from only one angle. To achieve the best results in a shorter time, it’s best that you add some variety to your exercise.
There are a variety of butt exercises like a Power Racks and Squat Racks Comparison, when combined, can completely reshape the way you work on your butt and put the squats out of business for good. If you are ready for the challenge, you could give these exercises a shot.
If you want effective exercises for building leg, hip, and back strength, follow these steps and they will guide you on how to sumo deadlift.
They were designed by Chelsea Dornan, an NYC-based personal trainer, and they promise a more dynamic and fun way to put your butt in the perfect shape. Your job is to repeat each of the exercises below for 45 seconds to a minute on each side, and repeat the entire set 3 times max. to feel the burn.
Let’s get started!
1. Single-leg glute bridge
1. Lying on your back, bend your knees and place the soles of your feet flat on the floor.
2. Extend one leg and raise it at a 45-degree angle.
3. As you exhale, squeeze your glutes and push your hips up toward the ceiling.
4. Make a quick pause and lower your butt until it hovers close above the ground.
5. Repeat for 45 seconds to a minute without touching the ground.
6. Switch legs.
2. Hydrants with leg extension
1. Get on all fours with your knees hip-wide apart and your wrists placed in line with your shoulders.
2. With your knee bent at a 90-degree angle, lift your right leg sidewise to your maximum possible height and extend it straight out to the side.
3. After a quick pause, bend your knee again and return it to the initial position.
4. Repeat for 45 seconds to a minute.
5. Switch legs.
3. Rainbows
1. Get on all fours with your knees hip-wide apart and your wrists placed in line with your shoulders.
2. With a pointed toe, extend your right leg and raise it toward the ceiling.
3. Lower your leg slowly and tap the floor.
4. Raise the leg again and when lowering this time, tap the floor about a foot to the left of the other leg.
5. Repeat for 45 seconds to a minute.
6. Switch legs.
4. Curtsy Lunges
1. Stand up with your feet hip-wide apart and your hands clasped together at chest level.
2. Step your right leg diagonally behind you and make a squat, bending your knees at a 90-degree angle.
3. After a quick pause, shift the pressure to your left heel to stand up and extend your right leg into a side kick.
4. Repeat for 45 seconds to a minute.
5. Switch legs.
5. Heel-lifted sumo squat
1. Standing, spread your feet apart slightly wider than shoulder-width and point your toes outward.
2. With your hands clasped together at chest level, lift your right heel and lower your butt toward the floor, making a squat.
3. Keep your knees behind your toes and brace your core for balance.
4. After a quick pause, return to standing position by pressing onto your left foot.
5. Repeat for 45 seconds to a minute.
6. Switch legs.
6. Bear plank leg lifts
1. Make a plank, with your wrists in line with your shoulders.
2. Lift your right leg, bend your knee at 90 degrees, bringing your heel toward your butt.
3. Flex your foot, squeeze your glutes, and raise your heel toward the ceiling, reaching maximum height.
4. After a quick pause, bring the knee back to meet your left knee.
5. Repeat for 45 seconds to a minute.
6. Switch legs.
7. Single-leg deadlift
1. Standing on your right foot, bend your left leg in front of you, with your knee reaching hip height.
2. Slowly fold forward and reach the ground with your hands while you extend your left leg straight out behind you.
3. Make a quick pause and slowly return to the initial position.
4. Repeat for 45 seconds to a minute.
5. Switch legs.
8. Sumo squat to calf raise.
1. Standing up, spread your feet apart wider than shoulder-width and point your toes slightly outward.
2. Clasp your hands together at chest height and bend your knees until your thighs are parallel to the ground. (keep your knees behind your toes)
3. Without compromising your position, raise one heel as high as you can.
4. Return your heel to the floor and repeat with your other heel.
5. Repeat for 45 seconds to a minute.
9. Squat to sumo
1. Standing up, spread your feet apart wider than shoulder-width and point your toes pointing forward.
2. Clasp your hands together at chest height and lower your butt to make a squat. (keep your knees behind your toes)
3. Raise your hips a few inches up as you turn your feet 45 degrees outward and lower your hips into a low squat.
4. Raise your hips again and return your feet to point forward.
5. Make a squat again and repeat from step 3.
6. Repeat for 45 seconds to a minute.
A professional writer with over a decade of incessant writing skills. Her topics of interest and expertise range from health, nutrition and psychology.
