We have to be true to ourselves when work-out is considered squats are not our favorite exercise but we tend to do them as they are beneficial for our glutes. However, there are five good squats exercises which you will like and implement in your daily exercising regime.
Here below are the 5 exercising which are not time-consuming and offering great results.
Exercise 1 Curtsy lunges
You need to stand straight placing your feet hip-width apart with your hands on the hips. With your left leg take a big step back, and then cross it behind you, lowering the left knee toward the ground meanwhile keeping the right knee straight over your right ankle and keeping the torso in upright position. Further on, keep on lowering your hips till the right thigh is almost parallel to the ground. Stay in this position for 2 seconds, and then return to the initial one and do it on the other side. For best results, do three sets of 15 repetitions on each side.
Exercise 2 Single-leg deadlifts with kettlebell
For this exercise you need to take a 20-pound kettlebell in your left hand and stand on your left leg, having the other one slightly off the floor. Your back has to be in straight position and the left knee slightly bent, then lean your upper body forward meanwhile extending the free leg behind you so that you achieve better balance. Now, lower the kettlebell as near to the floor as possible. After that, go back to your initial position and do the movement again, but now with the kettlebell in the right hand and the left leg off the floor. For best outcomes, do three 3 sets of 15 repetitions on each leg.
Exercise 3 Bear plank leg lifts
Start this exercise in plank position where your body forms a straight line and the shoulders are straight over your wrists. Then slightly bend both knees, after that bend your right knee at 90-degrees angle. Now, squeeze your glutes and raise your right leg, while lifting the heel up as high as possible. Stay in this position for 2 seconds, and then lower the leg down and repeat the procedure. For optimal results, do three sets of 15 repetitions on each side.
Exercise 4 Fire hydrants with leg extension
Start this squat on all fours with your knees hip-width apart and your hands placed directly below your shoulders. While keeping the knee bent at a 90-degree, raise your left leg out to the left side, and then extend it. You need to make a pause of 2 seconds prior to bending the knee again. Now, take the leg back to the initial position and repeat the procedure. For best results, do three sets of 20 repetitions on each side.
Exercise 5 Barbell step-ups
This exercise requires a bench or a chair in front of you. Put your right foot in the center of the chair, meanwhile holding a barbell behind your head with both hands. Now, step up on the bench and put your left knee forward. Then lower your body back down and repeat the same procedure with the other leg. For best outcomes, do three sets of 20 repetitions on each leg.
If you incorporate these 5 exercises in your exercising guideline your glutes will be in perfect shape in no time.