Have you been squatting like it’s hot. Well you are not alone. I am not saying squats aren’t a good exercise. They are awesome for overall lower-body strength, quads and healthy knees. There is a misconception in fitness industry though when it comes to squats. They are not the best exercise for glutes. If you’re a runner like me who uses their quads daily, those extra squats can lead a muscle imbalance. So, if you are really trying to get stronger glutes squats aren’t going to cut it. Strong functioning glutes can really help to enhance performance across all lifts, sports, and movement. String glutes also correct the posture and help to alleviate overuse injuries.
Squats primarily don’t target the quadriceps. Your glutes will be engaged, but glutes work is secondary in nature while squatting. To achieve stronger glute muscles there are many exercises that target those big bums in the back. Exercises like deadlifts, bridges, thrusts, and fire hydrants are some examples of exercises that target glutes. There are many variations of each move too. If you’re a newbie at strength training start with body weight exercises and then as you build up strength and familiarity to the move consider adding resistance with bands and weights. Here are three butt exercises better than squats.

Glute bridge
Let’s show the glutes some love by practicing bridges. Bridges are great for any level and are a core move for injury prevention. There are many variations of the bridges like single-leg bridges, glute bridges with a march, bridges with feet elevated and bridges with hip abduction.

Step 1: Lie with your back on the mat, knees bent and the soles of your feet on the floor.
Step 2: With an exhale, push your hips toward the ceiling as high as you can while bracing your core. Squeeze your glutes. Pause at the top, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.

Hip Thrust
Hip thrust is one of my favs. After you master bridges you are ready to upgrade to hip thrusts. You can use a barbell or dumbbells for this move. Start with conservative weight. The hip thrust is designed to improve strength, speed and power by incorporating optimal hip extension.

Step 1: Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back should be resting against the edge of the weight bench in the center of the bench.
Step 2: Place the weight bar or dumbbells across the hips. Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and the knees. Slowly lower the bar down until the hips are just a few inches off the floor. Repeat the move.

Deadlift
Deadlifts are a good addition to any workout routine. A leg day won’t be complete without some variation of deadlifts. Start with bodyweight and once you have the move down, start adding weights. The Deadlift makes us better force producers, as stronger glutes and hamstrings allow you to put more force into the ground.

Step 1: Stand with your feet hip-width apart, knees slightly bent. Hold a weight with both hands or just drop your arms in front.
Step 2: Hinge at your hips, bending slightly at your knees. Push your butt way back and keep your back flat. While bracing your core, push through your heels to stand up straight. Keep the weights close to your body. Squeeze your butt at the top and repeat.

So, if you are trying to glow up your butt, squats alone aren’t going to help. Use these awesome exercises to get your booties toned and strong.