7 exercises that will help you shape the perfect bum (without squats)

Hate squats but keep on dreaming about perfectly sculpted posterior? We’ve got for you 7 exercises that allow you to effectively build shapely and strong muscles. Keep on reading to learn more about their anatomy and discover how to activate the glutes for quicker results. What’s waiting in the end? The ultimate workout for your glutes that you can do at home or at the gym.

A short guide to glute anatomy

Before you explore the best glute exercises that allow you to sculpt the perfect muscles, it’s worth learning a thing or two about anatomy. The buttock area is made up of a group of three muscles: gluteus maximus, gluteus medius and minimus. Their functions include extension, abduction, as well as external and internal rotation of the hip.

The gluteus maximum muscle gives shape to our bum. It also helps maintain an upright body posture. The gluteus minimum muscle is the deepest of all muscles, and the medium one is activated mainly while walking.

Why are strong glutes worth it?

Contrary to popular belief, strong and sculpted glutes aren’t only a matter of a perfect figure that thousands of women dream about. What is the role of strong glutes? They:

Tips for firm and ample glutes

Available research shows that activating glutes may facilitate the engagement of the gluteal muscles, thus enhancing the effectiveness of exercises. That’s why you should care to ensure the warm-up also includes movements that help you establish the muscle-brain connection. The following can come in handy to activate the glutes: resistance bands — all it takes is doing a few banded exercises, e.g. standing kickbacks, plank kickbacks or leg abductions.

Strength training for glutes is recommended to grow bigger gluteal muscles. Work out at least twice a week for satisfying results. It’s also worth to include jogging in your workout regimen, as it burns adipose tissue and strengthens the glutes. Hiking, crossfit, swimming, aqua-gym and so-called board sports and step aerobic are also recommended.

If you’re already exercising your glutes, make sure protein intake in your diet is sufficient. If not, add protein supplement. Protein is necessary for muscle mass growth, which will give you the buttocks of your dreams.

Avoid sitting for long periods throughout the day — get up and move around. If your job requires sitting, preferably every hour or so. Even if you exercise regularly, excess sitting may lead to weakening of the gluteal muscles.

Here’s why squats aren’t the best glute exercise

If you want to build strong gluteal muscles, you’ve got to care for proper mechanical tension, metabolic stress that can be felt as the ‘burning’ sensation in the muscles and intensity that causes microdamage leading to muscles regenerating as bigger and stronger. Why are we discussing that? Because doing a squat includes moments when there is no mechanical tension in muscles (lowering) and the tension is relatively low. This equals only slight metabolic stress and, as a result, weaker results.

Effective glute exercises — 7 exercises for everyone

Lunges

According to research, lunges are one of the most effective glute exercises. They’re also perfect for strengthening leg muscles and help improve overall body coordination and stability. How to do them?

Stand with your legs slightly apart with your feet hip-width apart. Then step forward or backward with one leg. Your knees in both legs should form a 90-degree angle. Return to the starting position and do the exercise on the other side.

Glute bridge

This exercise is safe even for beginners — it isolates and strengthens the glutes, hamstrings and your core. It also improves hip stability. How to do it?

Lie on your back with your hands along your torso. Bend your legs at the knees and plant your feet firmly on the ground. Now raise your hips so that your body creates a straight line. Squeeze the glutes. Return to the starting position.

Barbell hip thrust

The mechanics of the movement facilitate better glute activation as knees are bent during the entire movement. You will prevent overloading your hamstrings.

This exercise is an alternative for glute bridge, as it looks similarly, but engages the gluteal muscles more. Still, it involves using a barbell, so not everyone will be able to do it.

Assume the same starting position as in the exercise above. Place the barbell on your hips and then raise them, squeeze your muscles and return to the mat.

Kickback

This is one of the easiest, yet most effective exercises that also helps solve the problem of muscle imbalance (one glute is stronger). How to do it?

Stand near a chair, table or wall and then slightly lunge forward. Raise one straightened leg and pause at hip height (body leaning forward) and then return to the starting position. A kickback can also be performed from the starting position on all fours, which will be easier for the beginners.

Side plank with leg raise

Lie on the mat on your side, prop yourself up on the elbow and the edge of your foot. Your body should resemble a straight line. Raise your hips, moving them away from the mat keeping the body in a straight line, and then lift the top leg without bending the knee. Return to the starting position.

Deadlift

Deadlift affects mainly the gluteal muscles, spinal erectors, biceps femoris and stabilising muscles, engaging nearly the entire body in strenuous exercise. How to do it?

Stand with your feet hip-width apart and, using an overhand grip, grab the barbell or dumbbells. Now bend your knees ever so slightly, move the pelvic ostium downward (push your hips away) and slowly descend towards the mat. Then straighten at your hips while lifting the barbell — keep it moving right by your shins.

Donkey side kicks

Assume the position on all fours, and then lift the bent leg without flexing your foot. You can lower it and repeat the movement or do a number of short repetitions without putting the leg down. Do the exercise on both sides a dozen or so times.

* at-home glute exercises mentioned here can omit the use of a barbell and other weight.

How to dress to exercise?

Glute exercises require similar preparation as other strength training: you need comfortable sports clothes that won’t cause chafing and wicks away sweat, keeping you dry. A women’s sports bra should be the key element. It will help you stabilise the bust and help keep them in a good shape. Wear a sports shirt over it and complete the look with shorts or ankle-length training trousers. You can also wear sports shoes, particularly for weight training, but they won’t be necessary in other moves.

It’s not that we all have a chance to get big glutes

Despite hard work and meticulously developed diet, many people fail to achieve the results they hope for. That’s due to our DNA — sometimes exercises for firm buttocks fail to help achieve the dreamy shape, as that’s where genetics come to play. According to available research, we know that genes decide whether larger fat deposits are located on your hips, around the waist, or whether your bum is ‘flat’ or more round.

Balanced diet is also immensely important, as it’s necessary for gluteal muscle growth. How quickly will you notice the difference with regular workouts? Some people will notice first effects within 6 to 8 weeks, but not everyone can count on that. What’s important is not to give up and take care of regularity. If you’re ready for your workout, make sure to check out the latest clothing collection by 4F that you will wear for many sports activities. It’s perfect support, and trendy look anytime you need it.