3 Moves (That Aren’t Squats) For Booty Gains

We of course LOVE doing squats to work our backside, buttttt (pun intended) sometimes you need to mix it up to really see results! So today we’re bringing you three new moves that’ll round out your booty gains (see what we did there 😉)

The benefits of working your cute booty? Well besides a toned tush of course, strong glutes also mean you can run and lift stronger. And because your booty has the biggest muscle of the body, when you work it, you burn more energy and rev that heart rate! Plus, these exercises test your balance and fire up your core, so you get even more of a full-body workout!

Try out the moves below and make that booty pop babe! 🍑

xxo,

K&K

3 New Moves To Build A Booty

These moves involve zero squatting, only lifting and toning in new ways. Do the circuit three times total to get the ultimate booty burn! 

Weighted Single-Leg Deadlift

Begin standing with feet about hip-width apart and holding a dumbbell in each hand, palms facing you. Shift your weight to your left leg, centering your weight over the left foot. With your core engaged (think plank position, but standing), lower your chest toward the ground as you lift your right leg up and back behind you. Your body should move in one straight line from shoulders to right heel. Maintain a slight bend in your standing left leg and flex right your foot to activate through the heel. When you reach a position parallel to the floor, stand back up and then repeat. 

Do 10 to 12 reps on each side.

Single-Leg Bridge Dips

Begin lying on your back with your right knee bent and your foot placed firmly on the floor. Lift your left leg up toward the ceiling, knee straight. Hold two dumbbells, one at each hip. Make sure your right heel is close to your booty. Drive through your right foot and squeeze your glutes, lifting your hips toward the ceiling. Slowly lower back down and repeat. 

Do 10 to 12 reps on each side.

Down Dog Booty Lifts

Begin in a forearm plank position, then lift your hips toward the ceiling, walking your toes a few small steps toward your elbows. You should hit a 45-degree angle in a downward-facing dog position (except on your forearms). Keeping your shoulders over your elbows and feet flexed, lift one heel up toward the ceiling so your ankle lines up with your hip. Lower your leg back down, and repeat with the other leg. Continue alternating.

Do 12 to 15 reps on each side.

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