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Butt Workout Without Squats

While squat is known as the most effective butt exercise for shaping up butt cheeks and getting them bikini ready.

Glute bridge works just as well, yet is most underutilized glute building move.

It works the hamstrings, lower back and abs in addition to your glutes.

Unlike squats, glute bridge places no pressure on the lower back, making it beginner friendly and suitable for those with people with back pains.

Just like squats, glute bridges comes in many different variations as well!

One of the great benefits of doing a glute exercise is that you only need your body-weight to perform.

We designed a 10-min butt workout to help shape up your backside and get the sculpted lifted butt, you always wanted. 

We also made a list of 5 different glute bridge variations, so you can benefit from this exercise no matter of what your fitness level is.

Feel free to try different variations to see which version gives you the right amount of challenge to your workout.

10-Minute Glute Workout Without Squats

Butt Workout Without Squats

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Benefits of Glute Bridges

Aside from sculpting your butt to look perfectly shaped, you will also notice your abs and legs get tighter and toner. With butt bridges, you don't just work your glutes, but also other secondary muscles as well.

In order to perform the perfect butt bridge exercise, your abs have to work endlessly to keep your torso from dropping at the top position and maintain a straight line. Because your hamstrings, glutes and lower back have to work together to perform the lifting motion, they benefit a great deal from this move as well.

Glute Bridges Consists Of Two Primary Movements.

Movement One: Lifting your butt off the floor. This lifting motion requires you to engage your abs and glutes.

Movement Two: Maintaining the body alignment on top. This hold calls for core activation, which includes the engagement from glutes and abs.

By combining several different butt exercises that work your glutes from slightly different angles, you can effectively strengthen and sculpt your backside to have the perfect shape. 

Butt bridge and core strengthening exercises

Glute Bridge Variations

Basic glute bridge is the place to start for most. It helps you learn the forms and build the core strength necessary to perform more advanced butt bridges. 

Here is a list of glute bridges in order from least to most challenging. 

Basic Glute Bridge

How to Do It:

  1. Lie face up on a yoga mat or on the floor with your knees bent and feet flat on the floor. 
  2. Brace your core, raise your hips so you form a straight line from your shoulders to your knees. Pause for 2-3 seconds on top, then lower your body back down to the starting position. Repeat for 10-15 times.

Tips: 

  • Always remember to squeeze your glutes to lift your hips off of the yoga mat. Your body should always form a straight line with your knees and do not let your lower back hyper-extended. 

Glute Bridge with Knee Squeeze - Adduction

This glute bridge variation engages more muscles than the basic glute bridge. By squeezing the knees against the pad, you force the engagement of your inner thighs (adductors), pelvis and your core. 

How to Do It:

  1. Lie face up on a yoga mat or on the floor with your knees bent and your feet flat on the floor. Place a pad or a rolled-up towel between your knees and hold it there as you perform the movement. 
  2. Brace your core and raise your hips to form a straight line from your shoulders to the knees. Pause for 2 seconds on top, then slowly lower your hips towards the floor. Do 12-15 reps 

Tips: 

  • Don’t let the pad or towel slip during the exercise. 
  • Remember not not let your lower back hyper-extended. 

Glute Bridge Straight-leg With Feet Elevated

This glute bridge requires the full extension of your hips and knees and puts your base of support farther away from your body. This makes it harder to maintain your body in the isomeric position. As a result, your glutes, hamstrings, and core need to engage more to lift your body off the ground and maintain the form. 

How to Do It:

  1. Lie face up on the floor with your arms on your sides. Place your heels on a bench or chair. 
  2. Keep your legs straight and your toes pulled toward your body. Squeeze your glutes to raise your hips off the ground and form a straight line from the ankles to shoulders. Pause 2-3 seconds on top, then slowly lower your hips back to the starting position. Do 12-15 repetitions. 

Tips:

  • Keep core engaged throughout the movement. 
  • Remember not not let your lower back hyper-extended.

Single-Leg Glute Bridge

Single leg glute bridge is a challenging butt bridge variation. It activates many more muscles than the regular glute bridge by removing half of your base of support and placing all of the work on one leg. This requires the supporting leg to work twice as much to provide stability.

This butt bridge is particularly great for working core as it need to work harder to fight the rotational forces to stay balanced and stable throughout the exercise. 

How to Do It:

Lie on your back flat on the floor or a yoga mat with your arms out to the side. Bend your knees and keep your feet flat on the floor. Straighten one leg.

  1. Squeeze your glutes to raise your hips evenly off the floor.
  2. Hold on top for 2-3 seconds, then slowly lower your hips back down. Do 12-15 reps on each side.




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