October 23, 2019 at 12:00AM by CWC

Squats are a sure-fire way to make your glutes burn. There’s no denying that. I mean, you can feel your muscles working every single time you lower down and raise back up. With that being said, dropping it low over and over again can get a little boring after a while, so it never hurts to switch things up. Some of the best exercises for glutes don’t include a single squat.

If you’re dealing with a major case of squat fatigue (same!), there are plenty of other ways to give your booty just as great of a workout. Whether you’re into glute bridges or donkey kicks, these are some of the best exercises to do when you need a break from squats.

The 8 best exercises for glutes that aren’t squats

1. GLUTE BRIDGE

  1. Lie on your back with your knees over your ankles and lower back firmly pressed into the mat.
  2. Lift your hips, keeping your core and glutes engaged, and pause at the top.
  3. Lower your hips down and kiss the ground before lifting back up again. Repeat.

2. Single-leg deadlift

  1. Standing on your right leg, slowly lift your left leg in the air behind you as you hinge forward.
  2. Keep a straight back and reach your hands toward the ground in front of you.
  3. Return to your starting position and repeat 10 to 12 times before switching to the opposite leg.

3. TABLE TOP WITH LEG LIFT

  1. Get into a table top position with your shoulders directly over your wrists.
  2. Keeping your back straight, lift your right leg to your right side until it reaches a 90-degree angle.
  3. Lower your leg back down so your knee is hovering above the floor.
  4. Repeat 10 to 12 times before switching to the opposite side.

4. Single-leg plank

  1. Get into a plank position on your mat with your shoulders directly over your elbows.
  2. Keeping your back straight, raise your right leg straight up off the floor and hold for 30 seconds.
  3. Bring your foot back down to the floor and repeat on the opposite side.

5. SIDE LUNGE

  1. Step out to your right and hinge forward, making sure your hips are following the extending leg.
  2. Come back up to your starting position, shifting your weight back into your working heel. Repeat.

6. Alternating step-ups

  1. Step up onto a bench, box, or another sturdy base with your right leg, making sure your knee is is aligned with your hip at 90-degree angle. Then, follow with your left leg.
  2. Carefully step down with your right leg followed by your left. Repeat on the opposite side, alternating back and forth.

7. Donkey kicks

  1. Get into a table top position with your shoulders directly over your wrists.
  2. Keeping your back straight, lift your right leg behind you until your knee and hips are at a 90-degree angle.
  3. Lower your leg back down so your knee is hovering above the floor.
  4. Repeat 10 to 12 times before switching to the opposite side.

8. Superman glutes pulses

  1. Lie on your mat face-down. Squeezing your lower back and glutes, raise your legs behind you.
  2. Allowing your arms to slightly hold you up, pulse your feet together 10 times, then lower and repeat.

Change things up with this Pilates ring workout that targets your booty and core. Then check out the “big four for booty” toning exercises everyone should know about.

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Author Tehrene Firman | Well and Good
Selected by CWC

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