If you are not a fan of squats or you have a pain in your knees, then you should try this alternative exercises that can build up your buttocks.
They are designed for 3 major muscle groups located on your buttocks by avoiding the use of your knees as in squats.
For successfully completing this workout program you must make 5 sets of 15 repetitions. Those that require working with one leg make for each leg 15 repetitions.
5 Exercises That Will Tighten Your Buttocks Without Making Squats
*Stand on your hands and on your knees in a dog position. Then put a weight behind your right knee and if you want to feel more convenient you can wrap the dumbbell with a towel.
*Balance the weight between your calf and your hamstring and then lift the right knee sideways possibly at the height of your hips. Make sure your weight doesn’t escape to the left side.
*Stay like that couple more minutes and return your right knee to the starting position.
*Again make a dog position. Take one spring handle for exercising and place your right foot in it, and then hold the handle with your right hand.
*Spread your leg that is inside the handle to the back so that it makes a pressure on your back. Try to keep your back flat, stretch your leg high as you can or at least until it reaches your back muscles.
*When you have done this raise your heel so that it is directed to the ceiling. Make 15 repetitions with one leg and then do the same with your other leg.
*Stand in the same positions as the first two exercises and put one small dumbbell on your right knee.
*By holding the weights on your knee try to extend and to lift your right foot towards the ceiling. While your lift your right leg makes sure your back is flat.
*Lift your leg at the same height as your hips and then return to the starting position.
*Lie on Pilates or yoga mat so that the lower part of your body is on the mat and your upper part relies on your elbows. Your feet must be close to each other and your knees should be bent at a proper angle. Use your left hand by lifting the weight above your left thigh.
*While your legs are still at the same position and your knees bent lift your left knee towards the ceiling so that it looks like and open clam. While you are doing this exercise make sure your pelvis is tight and try to put a pressure on your back muscles.
*Lower your left knee and return it to the starting position. Always remember while you do this exercise that the dumbbell must be at the same place.
*Again lie on your back but make sure you have put a Pilates or yoga mat underneath. Your heels should be separated at least 20 centimeters form the floor.
*Put a weight on your hip and hold it with your hands so that it doesn’t fall down.
*As you put a pressure on your back muscles press your heels on the floor and raise your hips towards the ceiling. Lift as high as you can but make sure your back is on the floor the whole time.
*While your hip is in the air remain in that position and hold your back muscles straight while your return your body to starting position.