These Powerful Exercises Are Better Than Squats!!!
To be honest, squats can be un-enjoyable and boring. They can also activate a knee pain that has been long forgotten. But luckily, there is a way to tone the glutes and get a round and firm butt. Here are five butt moves that are way better that the squats.
*Single leg deadlift with kettlebell*
Get a twenty-pound kettlebell in the left hand and then stand on the left leg. Keep the other leg slightly off the floor. Keep the back straight and bend the left knee slightly. Lean the upper body forward and extend the free leg behind in order to have better balance. Then, lower the kettlebell as close to the floor as you can and then get back at the beginning position. After that, perform the kettlebell movement in the right hand and the left leg off the floor. Repeat 15 times on each leg for 3 sets.
You should stand up straight with hip-width apart feet and with the hands in the hips. Then, take a step (big) with the left leg and cross the leg behind you. Lower the left knee toward the ground and keep the right knee above the right ankle. Keep the torso upright. Lower the hips until the right thigh is parallel (almost) to the ground. Stay in that position for two seconds and then return to the position you have started. Perform the exercise with the other side too. Repeat 15 times in each side for 3 sets.
*Fire hydrant with leg extension*
Start on all four and set the knees hip-width apart. Place the hands below the shoulders. Keep the knee to a 900 angle and lift the left leg out to the left side. Extend it. Stay in the position for two seconds and get in the previous position. Perform with the other leg. Repeat 20 times on each side for 3 sets.
*Barbell step ups*
Place a chair or a bench in front of you. Then, hold a barbell behind the head with both hands and place the right foot in the center of the chair/bench. After that, you have to step up on the bench and set the left knee forward. Then, lower back down and repeat the move with the other leg. Repeat 20 times with each leg for 3 sets.
*Bear plank leg-lifts*
Form a straight line with the body and place the shoulders above the wrists. The knees should be bent slightly and then bend the right knee at 900. After that, squeeze the glutes and lift the right leg. Raise the heel up as high as you can and hold for two seconds. Lower the leg and repeat. Repeat 15 times on each side for 3 sets.