When it comes to sculpting the perfect glutes, squats have long been hailed as the go-to exercise. However, if you’re looking to take your glute gains to the next level, it’s time to explore alternative exercises that can deliver exceptional results in just a few weeks.
In this article, we will unveil four exercises that are 1000 times more effective than squats for achieving those enviable glutes you’ve always dreamed of.
BULGARIAN SPLIT SQUATS
- While squats primarily target the glutes, Bulgarian split squats take the intensity up a notch.
- By isolating each leg individually, this exercise places a greater demand on your glute muscles, resulting in enhanced activation and growth.
- To perform this exercise, stand with one foot positioned forward and the other resting on a bench behind you.
- Lower your body into a lunge position, ensuring your front knee is directly above your ankle.
- Push through your front heel to return to the starting position.
- Repeat on the other leg.
- Incorporating Bulgarian split squats into your routine will help you achieve a well-rounded and sculpted posterior.
HIP THRUSTS
- Hip thrusts have gained popularity in recent years for their ability to target the glutes effectively.
- This exercise involves sitting on the ground with your back against a bench, placing a barbell across your hips.
- With your feet planted firmly on the floor, drive your hips upward, squeezing your glutes at the top of the movement.
- Lower your hips back down and repeat. Hip thrusts activate the glute muscles to a greater extent than squats, making them an excellent addition to your glute-building routine.
GLUTE BRIDGES
- Similar to hip thrusts, glute bridges are a fantastic exercise for isolating and activating the glutes.
- Lie on your back with your knees bent and feet flat on the ground.
- Push through your heels, lifting your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Squeeze your glutes at the top of the movement, then lower your hips back down and repeat.
- Glute bridges are a versatile exercise that can be performed with or without added resistance, making them accessible to individuals of all fitness levels.
SINGLE-LEG DEADLIFTS
- Single-leg deadlifts are a challenging exercise that not only targets the glutes but also engages the hamstrings and core.
- Begin by standing with your feet hip-width apart.
- Shift your weight onto one leg while simultaneously lifting the other leg straight behind you.
- Hinge at the hips, lowering your torso towards the ground while keeping your back straight.
- Engage your glutes and hamstrings to return to the starting position.
- Single-leg deadlifts provide a unique stimulus to the glutes, promoting strength, stability, and balance.
While squats have long been regarded as the ultimate glute-building exercise, incorporating alternative movements into your routine can yield remarkable results in a shorter timeframe. Bulgarian split squats, hip thrusts, glute bridges, and single-leg deadlifts are four exercises that surpass squats in terms of glute activation and growth. By incorporating these exercises into your workout regimen, you can unlock the true potential of your glutes and achieve the sculpted posterior you’ve always desired. Remember to consult with a fitness professional before starting any new exercise program to ensure proper form and technique. Get ready to unleash the power of your glutes and embrace the transformation that awaits you!
