Despite the fact that squats are known as the most effective method of “pumping” the buttocks, this is a rather boring exercise. For this reason, some visitors to gyms exclude them from their program. But there are many training options that can completely replace squats without compromising your results.

If you dream of elastic, beautiful buttocks, try these 8 alternative movements that will diversify your activities. Repeat each exercise for 45-60 seconds and follow the procedure below. The whole set of exercises should be repeated 3 times. You will feel how the gluteal muscles will burn.

Gluteal bridge with one leg

Lie on your back, bend your knees, place your feet on the width of your shoulders. Straighten one leg and stretch forward. On exhalation, raise your hips as much as possible, straining your buttocks. At the top of the movement, hold for 1-2 seconds, and then drop to the floor, barely touching the buttocks of the floor (the straight leg is always tense and does not touch the ground). Repeat these movements for 45-60 seconds.

Fire hydrant with leg extension

Go down on all fours (knees and palms shoulder width apart). Raise the left knee up and extend the leg to the side. Hold for 1-2 seconds before bending the knee again and returning the leg to its original position. Repeat these movements for 45-60 seconds for the left side, and then change the leg.

Rainbow exercise

Go down on all fours (knees and palms shoulder width apart). Leaning on the right knee and arms, stretch the left leg back, completely straightening it (the leg and spine should create a straight line). While holding the chest tight, lower the straight leg to the floor, slightly pulling to the left and touching the toe to the ground. While straining the buttocks, lift the leg to its starting position and swing, drawing an arc, start it at the right foot for a distance of about 30 cm. Return to the starting position in reverse order to complete the repetition. Repeat these movements 45-60 seconds before changing your leg.

Lunge-kick

Stand up straight, place your feet shoulder width apart, hands on hips. Without turning the hips, with the right leg, make a lunging movement, lowering the right knee to the floor. Your left knee should remain strictly above the left foot. Hold for 1 second in this position. Then, leaning on the left foot, rise, while simultaneously unbending the right leg to the side (as if making a side impact). Repeat these movements 45-60 seconds before changing your leg.

Squats with raised heel

Stand up straight, put your feet to the width of your shoulders and raise your left heel. Tighten the gluteal muscles, pull the hips back and drop into the squat until they are parallel to the floor (the cortex slightly tilts forward for a better balance). At the bottom of the exercise, hold for 1 second, and then rise to the starting position. Repeat these movements 45-60 seconds before changing your leg.

Plank with a raised leg

Take the plank position, leaning on straight hands. Slightly bend your knees. Bend the left knee at 90 degrees and lift it above the floor. Tightening the gluteal muscles, lift the bent leg as high as possible. Hold this position for 1 second, and then return to the starting position. Repeat these movements 45-60 seconds before changing your leg.

Deadlift on one leg

Stand up straight, place your legs on the width of your hips. Pull the right leg forward and bend at the knee. Begin to lower and lower the right leg and simultaneously straighten it. Tilt the body forward, touching the floor with your hands.

Straighten the right leg completely back and keep the correct posture. Hold for 1 second at the bottom point of the exercise and return to the starting position, straining the gluteal muscles. For a greater load, you can use dumbbells. Repeat these movements 45-60 seconds before changing your leg.

Sumo squat

Stand upright, put your feet at a distance of twice the width of the shoulders. Straining the muscles of the buttocks, drop into the squat and go up on your toes. Hold in this position for 1 second, then put the heels on the floor and stand up. Repeat these movements for 45-60 seconds.