11 Squat Free Workouts that Build, Lift, and Tone your Booty! 2015

11 Squat Free Workouts that Build, Lift, and Tone your Booty!

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Starring:
Melissa LaBak
Talk to Me:
twitter: https://twitter.com/melissalabak
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San Diego, California

Here are 11 squat-free exercises to tone, lift, and build your booty!

1. Kneeling Leg Lift – Straight Leg
• Start on all fours
• Squeeze your glutes and straighten your leg behind you
• Keeping your leg straight, raise your leg s high as you can focusing on squeezing your glutes at all times
• Do this for 15-20 reps on each side
• This is a great exercise for lifting your butt

2. Kneeling Leg Lift with Crunch
• This next exercise works your core and your glutes at the same time
• With a bent knee, lift up your leg behind you squeezing your glutes
• As you bring your leg down, crunch it in towards your chest squeezing your abs
• Repeat for 15-20 reps on each side

3. Kneeling Leg Lift
• The kneeling leg lift is the best exercise to lift the butt and give it a smoother appearance
• Keep your leg bent as you lift your leg behind you, squeezing your butt as much as you can
• Do this exercise for 20-30 reps per side

4. Kneeling Leg Lift – Pulse
• Holding your bent leg up behind you, pulse for 30 seconds as fast as you can
• Make sure your glutes are tight at all times to really activate those muscles. This is what is going to really firm up your butt.

5. Fire Hydrant
• The next exercise is the fire hydrant
• This is great for toning the side of your thighs giving your butt a more rounded appearance
• Start on all fours
• Keeping the kneeling position, raise your leg out to the side, parallel to the ground
• Take your time here and mentally focus on working the outer hip
• Try for 30 reps on each leg

6. Glute Bridge
• The glute bridge is an exercise you absolutely need to add to your workout regimen if you really want to look good in those yoga pants
• Next up is the glute bridge
• Lay on your back with your feet flat on the ground
• Feet should be hip width apart
• Drive up through your heels and upper back to lift your glutes off the ground
• Drive your hips as high as possible squeezing your glutes at all times
• Squeeze your glutes for a second or two at the top
• Make sure you keep your abs engaged so you don’t injure your back
• I’m using a ten pound weight. Beginners should start without a weight until they master the technique

7. Crossover Lunge
• Grab a set of dumbells. I’m using 10 pounds on each side
• You also want a steady surface. As you can see here the floor I’m working with isn’t the greatest and it caused me to wobble a little bit
• Take a large step forward crossing your right leg over your left leg lunging as far as you can
• Return to the starting position and repeat on the left leg
• Perform 12 reps on each side
• This is an excellent exercise for the glutes and teaches your body balance and coordination

8. Side Lunges
• Side lunges are also a great way to work your side glutes and hips for a fuller and rounder butt
• I’m using two 10 pound dumbells. It might be better to use a barbell in order to keep correct posture
• Take a slow lateral step to the right keeping your toes pointed forward
• Drive your weight into the right hip focusing on the outer glute
• Complete 10 reps on each side

9. The Clam
• The next exercise is on of my favorites!
• This is called the clam
• Its best to do this exercise with a resistance band
• This hits that hard to reach hip area that sculpts the side of the leg
• Lie on your side
• Keeping your feet together, rotate and raise your top knee up and to the back, rotating your leg from your hip
• Make sure you are squeezing the side of you glutes and hips
• Slowly bring knees back together and repeat 20 reps on each side

10. Side Leg Lift
• With legs long and straight, lift and lower your top leg up and down creating a wide gap between your two legs
• Make sure you are squeezing your glutes as much as you can
11. Lateral Leg Lift AKA The Jane Fonda
• This last exercise is the Lateral Leg Lift also known as the Jane Fonda
• This fills in the space between your hip and glute area
• Lay on your side and stack your hips evenly
• Lengthen your top leg and flex your foot
• As you lift your top leg extend your leg ever so slightly behind you
• It is very important to make the mind muscle connection while performing this exercise.

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