Do you have to do a squat problem? The reply is not any, most likely not. Whereas squats are nice for strengthening your glutes and decrease leg muscle tissue, concentrating on one a part of the physique for 30 days isn’t going to assist your weight reduction or glute-shaping targets.
As an alternative, doing various completely different workouts that focus on all of the completely different elements of the glutes might be far simpler. Undecided the place to begin? We’ve rounded up the most effective workouts to do right here.
What’s the squat problem? And why it isn’t nice
Let’s begin by trying on the squat problem. Most will final upwards of 30 days and contain rising the variety of squats you do per day. Whereas squats are an ideal lower-body train, doing squats alone gained’t miraculously tone your glutes and thighs. Doing squats on daily basis beats sitting on them and doing no train in any respect, however when you have weight-loss or glute-toning targets, it’s most likely not one of the simplest ways to achieve your targets.
When carried out accurately, a squat will goal the gluteus maximus, hip flexors, and quadriceps, in addition to the calves, hamstrings, and belly muscle tissue. The danger of doing lots of of repetitions of squats is that your kind may undergo, placing extra strain on the decrease again, or placing you susceptible to harm.
In case your purpose is weight reduction, one of the simplest ways to shed some pounds is to focus on your entire physique, moderately than simply the legs. We’ve rounded up 10 of the best exercises to blast away belly fat right here. Should you’re a runner trying to keep away from harm, strengthening your glutes is vital, however there are a variety of various workouts that can do that, moderately than specializing in glutes alone. Lastly, should you’re attempting to form your glutes and decrease legs, concentrating on the completely different muscle tissue within the glutes is much simpler.
The most effective glutes workouts to attempt as a substitute:
Along with doing squats, add these workouts to your exercise routine to tone and work your glutes:
1. Single-leg deadlifts
A single-leg deadlift is a good train for runners engaged on their decrease physique energy. It’s additionally good for these attempting to tone their decrease physique, because it targets the again, core, and legs. To do a single-leg deadlift, maintain a dumbbell or kettlebell in your palms and stand together with your legs shoulder-width aside. Leaning ahead, hinging on the hips, shift your weight onto one leg and prolong the opposite leg straight out behind you, pitching your physique ahead till your leg is out straight behind you and lifted so far as you’ll be able to go. Return to your begin place and repeat on the opposite leg. That’s one rep. Intention for 20 reps, 10 on every leg.
Watch a video of how to do a single-leg deadlift right here.
2. Glute bridges
One other easy train, a glute bridge targets the hamstrings and the gluteus maximus, whereas additionally working the core. To do a glute bridge, lie in your again, together with your knees bent and your toes flat on the ground. Participating your core (take into consideration sucking your stomach button in in the direction of your backbone), raise your hips up so your knees, hips, and shoulders kind a straight line. Squeeze your glutes on the high, then decrease your hips again all the way down to the beginning place — that’s one rep. Intention for 2 units of 10 repetitions.
Watch a video of how to do a glute bridge right here
3. Frog pumps
Just like glute bridges, frog pumps work he gluteus maximus, the gluteus medius and the gluteus minimus. To do frog pumps, lie in your again and produce the soles of your toes collectively right into a ‘frog’ place. Then, just like a glute bridge, increase your hips in the direction of the sky, pausing on the high to squeeze your glutes, earlier than reducing again down. That’s one rep, intention for 2 units of 10 repetitions.
Watch a video of how to do frog pumps right here.
4. Donkey kicks
Donkey kicks are an excellent method of concentrating on the gluteus medius (your aspect glutes). They’re additionally comparatively simple to do and solely require you to have an train mat, though you’ll be able to add a resistance band above your knees to make the train more difficult (we’ve discovered the best resistance bands in the marketplace right here).
To do a donkey kick, get onto all fours, together with your palms beneath your shoulders and your knees beneath your hips. With out rounding your backbone, protecting the 90-degree angle in your knee, raise your leg straight up and again in the direction of the ceiling, together with your foot flexed. Decrease it again slowly to beginning place — that’s one rep. Intention for 20 reps, 10 on all sides.
Watch a video of how to do a donkey kick right here
5. Reverse lunges
Reverse lunges goal your core, glutes, calves, and hamstrings. They are often carried out with simply your body weight or with dumbbells in your palms for a more difficult exercise.
To do a reverse lunge, stand together with your toes shoulder-width aside and have interaction your core. Step backward together with your proper foot, protecting your proper heel off the bottom, and bend each knees to sink right into a lunge. Take into consideration protecting your core engaged and your hips tucked in underneath your physique. Push via the heel of your left foot to return to your beginning place. Then repeat on the opposite aspect. Intention for 20 reps, 10 on all sides.
Watch a video of how to do a reverse lunge right here.