Squats are a fantastic exercise for many different reasons. Especially for rounding out your lower back side. However, there are more exercises than just traditional squats that target the glute region. Besides, aren't you getting kinda' bored with the same lower body exercises that you have been doing since day 1? Let's throw some more butt-sculpting exercises into your routine. Try these 5 new moves next time you decide to train legs. Remember: The key to any glute exercise is to squeeze and engage the working muscle(s) through the whole movement.

1) GLUTE BRIDGE

Instructions

1) Have your torso flat on the floor with your arms by your sides. Your feet should be planted on the floor with your knees bent at an acute angle (less than 90 degrees). This is your starting position.

2) To initiate the movement, exhale and drive through your heels to lift your hips toward the ceiling by squeezing your glutes. As you do so, lean back onto your shoulders and keep driving upward until your glutes are fully contracted.

3) After a brief pause, inhale and gently relax your glutes to drop your pelvis towards the floor (the resistance should be placed through your heels). Continue to drop your pelvis until your glutes touch the floor.


2) FRONT AND BACK (REVERSE) LUNGES

Instructions

1) Whilst in a standing position, keep your arms by your sides and/or hold on to resistance. This will be your starting position.

2) Take a step forward (slightly larger than a normal step) and as you land, drop your body down so that you create two right angles at your knees. Inhale as you do so whilst maintaining a straight torso.

3) Make sure that you keep your front knee over your heel and not over your toes. Your front shin should now be perpendicular to the floor.

4) As you exhale, push off the floor with your rear foot to return your body into a standing position.

5) Alternate legs as you go and repeat for the recommended amount of repetitions.

Instructions

1) Whilst in a standing position, keep your arms by your sides and/or hold on to resistance. This will be your starting position.

2) Take a step backwards (slightly larger than a normal step) and as you land, drop your body down so that you create two right angles at your knees. Inhale as you do so whilst maintaining a straight torso.

3) Make sure that you keep your front knee over your hell and not over your toes. Your front shin should now be perpendicular to the floor.

4) As you exhale, use mainly the heel of your front foot and push off the floor towards the starting position again.

5) Alternate legs as you go and repeat for the recommended amount of repetitions.


3) GLUTE KICKBACKS

Instructions

1) Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

2) As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.

3) Go back to the initial position as you inhale and now repeat with the left leg.


4) SINGLE LEG STEP-UPS

Instructions

1) Grab resistance in each hand and stand with a shoulder width stance in front of a step. The height of the step should be realistic to the ability of the user (palms facing each other). This is your starting position.

2) Place your right foot on the step/bench. Step up onto the step/bench by pushing through your right heel. As your do so your hip and knee joints should straighten out. Lift your left leg onto the step/bench at this point. Exhale as you perform this part of the movement.

CONT.

3) Step off the step/bench with the left leg by bending at the hip and knee joints of the right leg, inhale as you do so. Return to the original standing position by taking your right foot off the step/bench.

4) Alternate as you go along and repeat until you have performed the recommended amount of repetitions.


5) ROMANIAN DEADLIFT

Instructions

1) Grab a loaded resistance and adopt a standing position with your feet shoulder width apart. Have your arms in front of you but still perpendicular to the floor (overhand grip, palms facing behind you). Slightly bend at your knees and maintain a straight back throughout. This will be your starting position.

2) Whilst keeping your knees stationary, inhale as you lean forwards from your waist (remember to keep a straight back), keeping the resistance close to you as you go. Keep lowering the resistance towards your feet until you feel a stretch in your hamstrings.

3) After a brief pause bring your torso upright again by pushing your hips forward. Tip: Remember, this whole movement is performed with 'stiff' legs (slight bend at the knee, but no more) and a straight back throughout. Exhale as you perform this part of the movement.