Did your squats stop working?
The truth is squats don’t target your glutes from all possible angles.
Beginners see a lot of improvements from squats, but you’ll hit a plateau sooner or later.
I’ll share 7 awesome exercises that will get you back on track.
Let’s dive in.
Table of Contents
1. Incline walking
If you want to build stronger glutes, adding incline walking to your treadmill routine may be the key. When you walk upwards at an angle, more of your body weight gets shifted to your lower body, particularly your glutes. This means that with each step, you’re working your glute muscles to lift and propel your body upwards. However, to maximize the effectiveness of incline walking, it’s important to pay attention to your form and speed. Make sure you’re standing tall, engaging your core, and taking short strides to really activate your glutes.
Many people actually take long strides on the treadmill, which isn’t as good as taking smaller steps for muscle activation.
2. Pilates Clam Shells
Pilates clam shells are a popular exercise that can improve core strength, posture, and overall body control. Plus, they target your glutes and hips comprehensively.
The exercise is straightforward.
Begin by lying on your side with your legs in a 90-degree angle and your hips stacked. Place your hand on your hip to keep it stable throughout the movement. Lift your top knee towards the ceiling while keeping your feet touching. Engage your core and avoid rolling your hips or leaning backward. Lower your knee back down, and repeat the movement for 10-12 reps on each side.
Pro tip: Add a weight on top of your hip or use resistance bands to make this move even tougher on your glutes.
3. Lunges
Everyone hates lunges, but they “do” make your butt rounder.
The movement is simple: step forward with one foot, lower your hips until both knees are at 90-degree angles, then push back up to the starting position.
Back and side lunges work similarly and can also sculpt your butt.
Here are a few tips to get the most out of your lunges.
First, ensure your front knee is aligned with your ankle and not extending beyond it. This will keep your knee safe and ensure that your glutes do most of the work. Secondly, engage your core and keep your back straight throughout the exercise. This will help you maintain good form and avoid unnecessary pain or strain.
Still, don’t keep your upper body completely perpendicular to the floor. You should tilt it slightly in front to make your buttocks work harder.
Three, keep your quads perpendicular to the ground to avoid straining the knees.
And if you’re looking to really challenge yourself, add weights or resistance bands to the exercise. You can hold dumbbells at your sides or strap on a weighted vest for an extra challenge.
4. Step-ups
If you’re aiming for a rounder butt, step-ups can be a great exercise to add to your routine.
They’re like lunges, but many people find them easier.
Start by standing in front of a bench or step with your feet shoulder-width apart. Place one foot on the bench, pressing through your heel, and lift your body onto the bench. Slowly lower yourself back to the ground, then repeat on the other side.
To make the exercise more effective, engage your glutes as you step up, squeezing your butt muscles at the top of the movement. You can also add weight to the exercise by holding a pair of dumbbells or a weighted object.
5. Deadlifts (and single-leg deadlifts)
If you’re looking to get a rounder butt, deadlifts and single-leg deadlifts are two of the best exercises you can do. The basics of both exercises involve engaging your glutes, hamstrings, and lower back to lift a weight (typically a barbell) from the ground to waist height. To do a deadlift, stand with feet hip-width apart, grip the barbell with hands in an overhand grip, engage your core, and lift with your hips. For a single-leg deadlift, stand on one leg with the opposite leg lifted behind you, and hold the weight in the opposite hand. Engage your core and lower the dumbbell while keeping your lifted leg and torso in a straight line.
If you’re not strong enough for a single-leg deadlift today, maintain your back leg on the ground – but not too far behind you. Ensure your knees are at the same level and you’re not putting too much weight on that back leg.
6. Donkey kicks
Donkey kicks are another great way to achieve a rounder, shapelier butt.
Start on all fours with hands shoulder-width apart and knees hip-width apart. Extend one leg back and up, bending your knees. Squeeze your glutes at the top, then return the leg to starting position. Repeat on the other leg. Try holding a resistance band around your ankles or using ankle weights to make the exercise more effective. You can also vary the speed and number of reps to challenge your muscles.
7. Bridges
To perform a bridge, lay on your back with your knees bent and feet flat on the ground. Engage your glutes and lift your hips by pushing through your heels until your hips are fully extended. Pause at the top for a few seconds before slowly lowering your hips to the ground. Try elevating your feet on a bench or adding resistance with a band to make the exercise more challenging. Plus, focus on squeezing your glutes at the top of the movement and maintaining proper form throughout the exercise.
That means you shouldn’t arch your back but rather keep it straight and squeeze from your glutes to push up.
And to target your glutes from different angles, try different types of bridges:
Glute bridge hold
Single-leg bridge
Hip thrusts off a bench
T R X glute bridges
Table-top bridge
Butterfly bridge
Now that you’ve read this article, you know what exercises work best to build your glutes without squats.
What do you think? Will you try any of these? Have I missed anything?
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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