Sadly, the basic squat alone isn't going to glow up your boo-tay.And while the best way to grow that donk is to perform weight-bearing exercises, you don't need barbells or dumbbells to go after your goals. Let's gooo!
1. Single-Leg Glute Bridge
Lie on your back with your knees bent and the soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes and push your hips toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.
2. Hydrants With Leg Extension
3. Heel-Lifted Sumo Squat
Begin with your feet slightly wider than shoulder-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.
4. Single-Leg Dead Lift
Stand on your right foot with your left leg bent in front of you, knee at hip height. Engage your glutes as you slowly fold forward, reaching both hands toward the ground as you extend your left leg straight out behind you. Pause, then return to starting position with control to complete one rep.
5. Squat to Sumo
Begin with your feet wider than shoulder-width apart, toes pointing forward. Keeping your knees behind your toes, sit your hips back into a squat. Pulse up a few inches as you turn your toes 45 degrees outward and sink your hips back into a low squat. Pulse up to bring your toes forward, and continue to alternate foot positioning as you pulse.
Perform each exercise for 45 to 60 seconds on each side in the order listed. Then repeat the sequence up to three times to seriously feel the burn.
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