in ,

5 Glute Exercises Better Than Squats

Adding these five simple exercises to your daily routine can give you an amazing results.

They are all easy and quickly to do, so start doing them. They are even better than doing squats and can give you better outcomes.

Single-leg dead lifts with kettlebell

To make this exercise you need to take a 20 pound kettlebell in the left hand and stand on your left leg. Keep your other leg off the ground, your back straight and your left knee slightly bent. Then, lean your upper body forward and extend the right leg behind you at the same time. The kettlebell should come to the ground closer as possible. Return in the position you started in and do this exercise again with the kettlebell in your right hand. You should do three sets of 15 reps on the right and left leg.

Curtsy lunges

Just stand straight and put your feet hip-width apart. Place the hands on your hips and make a big step back with the left leg and cross it behind you. At the same time lower your left knee toward the ground and keep the right one above your right ankle. You should lower your hips till the moment your right thigh is parallel to the ground. Stay for two seconds in this position and then make the same exercise on the other side. Make three sets of 15 reps.

Fire hydrants with leg extension

Start on all four with your knees hip-width apart and the hands directly below your shoulders. Then, lift the left leg keeping your knee bent to 90 degree ankle and extent it. Make a pause of two seconds and repeat this again. Make three sets of 20 reps on each side.

Barbell step-ups

Put a chair or a bench in front of you and put the right foot in the center of the chair. Hold a barbell with both hands behind your head at the same time. Step onto the chair and bring the knee forward. Then, repeat with the other leg. Do three sets of 20 reps for each leg.

Bear plank leg lifts

Start in a plank position, place your shoulders above your wrists, forming a straight line with your body. Bend the knees and bend the right knew at 90 degrees angle. Squeeze your glutes while lifting your right leg, raising the heel as much as you can. Hold for two seconds and lower your leg down. Perform three sets of this exercise, 15 reps on each side.




What Happens to Your Body When You Drink Carrot Juice Daily?

Use Guava Leaves to Beat Wrinkles, Acne, Dark Spots and Skin Allergies (How To Use)