7 Exercises to sculpt your buttocks at home that beats squats

Don’t have time to exercise in your busy weekend schedule? No problem: you only need teen  minutes to complete this glute-toning workout. Ideally, you should do this quick routine 2-3 times a week, but if you only have time to do it once, you will feel the effect and see the effect.

That is why we have created a list of exercises that will help you get rid of the layer of fat on your buttocks and legs, and as demanding as this exercise package is, we know that there is nothing that will stop you from the way to your goal.

7 Butt Moves That Beat Squats

1. Chair Hip Thrust

Hiit workout

  1. Get a chair.
  2. Sit on the floor with your feet supported and hip-width apart. Your back should face the chair.
  3. Put your hands behind your head. Your back should touch the chair at your bra line. This is the initial position.
  4. Lift your hips into the air, resting your upper torso against the seat of the chair.
  5. Then slowly lower your hips to the starting position.
  6. Do 3 sets of 12 repetitions.

2. Squat with one leg leaning on a chair

Hiit workout

  1. Sit on a chair and extend your right leg.
  2. Your hands should be extended in front of you. She begins to stand you up, supporting you on your left leg. Don’t put your right foot down.
  3. When you stop, pause.
  4. Now push your hips back and sit up.
  5. Do 3 sets of 12 repetitions.

3. Squats on the floor with dumbbells

Hiit workout

  1. Get on your knees with your feet together.
  2. Take a dumbbell and hold it in front of your chest. If it is your first time doing the exercise, start with 2 kg. You can gradually increase the weight when you feel strong enough. This is your starting position.
  3. Start squatting by bringing your hips back. Your glutes should touch your heels a little.
  4. Go back to the starting position.
  5. Do 3 sets of 12 repetitions.

4. Contra-lateral reach

Hiit workout

  1. Stand next to a chair. You can help yourself maintain your balance by holding on to the top of the chair. Flex your left leg. Your back should be straight.
  2. Raise your left leg backwards, bringing your left hand towards your right foot.
  3. Balancing on your right leg, tense your body to return to the starting position.
  4. Do 3 sets of 12 repetitions for each leg.

5. Reverse hyperextensions

Hiit workout

  1. Lie down on a chair or table. You should feel your torso completely supported on the surface. Your legs should be in the air. She grips the edge of the chair with her hands.
  2. Inhale and raise your legs as high as possible. The edges of the chair should not hurt you . Remain in this position for several seconds.
  3. Exhaling, return to the starting position.
  4. Do 3 sets of 10 to 15 repetitions.

6. Gluteus medius “clam” exercise

Hiit workout

  1. Lie on your left side. Your legs should be bent and together. Your left hand should be supporting your head and your right hand should be on the floor in front of you.
  2. Your torso and knees should be facing forward .
  3. Raise your feet, but do not spread them apart. She begins to open and close her knees.
  4. Do 3 sets of 15 repetitions and then switch sides.

7. “Butterfly bridge” exercise

Hiit workout

  1. Lie on your back. The soles of your feet should be together and your knees apart, so that it looks like a  butterfly position .
  2. Tense your glutes and lift your hips. Now slowly lower them to the floor, feeling the tension.
  3. Do 3 sets of 10 to 15 repetitions.
  4. When lifting your hips, try to evenly distribute your weight. Not only putting it all on your feet and ankles, but also on your torso.