• 23/06/2024 21:24

Butt Exercises for People Who Hate Squats

We all have exercises that we dread. For some it’s a plank, for others it’s burpees or lunges. And despite how simple and effective they are, squats tend to fall firmly into this category of “hated” movements as well. The squat itself can put stress on your hips, knees and ankles, and the burn in your butt and hamstrings can be enough to make you sick within minutes. And some people even have biomechanical limitations that make it difficult for them to get into the squat position at all. What to do instead of squats?

ContentWhat to do instead of squats: glute bridgeStep-up

Luckily, this isn't the only calf exercise that can provide serious benefits to your lower body. WomanEL will share the opinion of trainer Tomi Akande on what exercises you can do instead of squats.

What to do instead of squats: glute bridge

While glute bridges primarily target the glutes, they also engage the hamstrings and core muscles, making them ideal for developing lower body strength. They are also easier to achieve proper form than squats because you can use the resistance of the ground to push up from your hips and achieve a straight back position.

How to Do a Glute Bridge

  • Lie on your back on a mat with your knees bent and feet flat on the floor, shoulder-width apart. Place your arms at your sides, palms down.
  • Brace your core and squeeze your glutes while pushing through your heels to lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
  • Hold the elevated position for a second, then slowly lower your hips back to the starting position without resting them on the floor between reps.


How to perform a step-up exercise (step onto a platform), Source: freepik.com

Step-up is a movement in which you go up and down from the box. This may seem like a simple exercise, but it is actually powerful and challenging. After a couple of steps, you'll feel a burning sensation throughout your quads, hamstrings, and glutes.

How to Step Up

  • Stand in front of a sturdy platform or step at about knee level. Stand facing the step with your feet planted on the ground.
  • Step up onto the platform with one foot, pressing with your heel as you step up the step so that your other foot meets it, achieving a balanced standing position at the top.
  • < li>Step down with your lead foot and then the other foot, returning to the starting position on the ground.

  • Continue the exercise, changing your lead foot each time you come up.

We We also shared a useful guide on how girls can increase the size of their buttocks through exercise.

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