If you can’t perform a squat correctly and think that’s the ONLY exercise that can give you your “dream booty” then THINK AGAIN. Studies confirm that these 4 exercises are just as effective as the squats AND they can be much easier on the knee joints and back.
1.Step-Ups: The bench needs to be at least 15″ off floor. My bench was 17″ off floor. Make the leg on the bench WORK! Transfer all weight to that leg. Other leg should be inactive as much as possible. Abs pulled in will help stabilize the movement. Do 12 reps, 3 sets on each leg. You can also use dumbbells in this exercise.
2.Quadruped Hip Extensions: Keep back straight. Controlled movements. Squeeze glutes as you extend hip backwards. Draw abs in. Do 12 reps, 3 sets on each leg
3.Front Lunges: Keep body upright. Keep knee behind toe. Don’t lean forward when you lower yourself. Do 12 lunges, 3 sets on each leg. You can also use dumbbells in this exercise.
4.Four-Way Hip Extensions: I put one end of this tube into the doorway then I closed and locked the door so the band wouldn’t pop out. I was using a blue band (approx. 10 lb weight resistance). Each tube color has a different weight resistance. The weight resistance and colors varies by company. Do 12 reps, 3 sets on each leg
Here are my bands: GO FIT PRO GYM IN A BAG
I’m using ankle weights in all the exercises except the 4-Way Hip Extensions. The only reason I don’t have them on in that exercise is because I forgot to put them back on. My ankle weight are 5lbs each and they can be made lighter by removing the pins.
Here’s a pair like mine: TKO 10lb Ankle Weights
Here’s a cheaper pair that’s just as good: Fitness Gear 10lb Ankle Weights