Even we all want firm and nice curved buttocks, many of us have trouble reaching this goal.
This happens because many of us do not know the right exercises and rely on squats. But they are boring and terrible. Some of us cannot even do squats because of knee problems or something other. But there are many other exercises that can help us reach our goals and have the body we have always wanted.
Single-leg glute bridge
Lie on the back and bend the knees and keep the feet close to the butt. Straight one leg and squeeze the glutes tightly. Lift the butt and hips and then lower them as close to the ground without touching it. Then, switch legs and repeat the procedure.
Hydrant with leg-extension
Get on all fours on the floor and lift one leg in bent position toward the ceiling. Straighten the leg and pause, then get the knee bent again and return in the starting position. Do this for one minute and switch legs.
Get on all fours and lift the leg upwards and keep the core tight. Cross the leg over the static one. Then, lower the foot and tap the floor gently. Lift it back and do this for one minute and then, switch legs.
Stand and keep the feet apart from each other about hip-width. Position the hands on the hips and lift one leg sideways and cross it behind you. Then, the other knee needs to be bent so the knee of the extended leg touches the floor. Straighten the knee and if the leg back. Do it for one minute and switch legs.
Stand and keep the feet apart from each other about hip-width and lift one heel. Maintain control on the movements and keep the core tight. Push back with the hips and lower the buttocks to the floor. Keep the standing knee from going beyond the toes Press into the heel and get in the starting position. Do it for one minutes and do a heel switch.
Set the body in a plank position and keep the knees slightly bent. Then, bend one knee to 900 angle and kick the leg up as high as possible without hurting yourself. Pause and lower the leg. Do it for one minutes and switch legs.
Single leg dead-lift
Stand and keep the feet apart from each other about hip-width but with the right foot few inches in front of the left. Bend the left knee slightly. Keep the core tight and slowly fold forward. Touch the floor with both hands and get in the starting position. Do this for one minute and switch sides.
Sumo-Squats to calf raise
Stand and keep the feet apart from each other about twice hip-width and place the hands on the hips. Keep the toes pointed outwards. Lower the hips until the thighs are parallel to the ground and raise both the heels. Then, raise the hips and lower the heels. Do it as long as possible.
Squat to Sumo
Stand and keep the feet apart from each other about hip-width and face the toes forward. Keep the hands on the hips and sink back in squat position. Press into the heels and turn the knees and toes outwards at 450 angle. Get back at the starting position and do it again.
Here is a video for more information:
Thanks for reading!