ActiveWorkoutsHate squats? An expert shares three alternative exercises to build your backside and you only need a dumbbellYou could even do them with just your bodyweightWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsHate squats? An expert shares three alternative exercises to build your backside and you only need a dumbbellYou could even do them with just your bodyweightWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
You could even do them with just your bodyweight
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Barbell squats may be crowned as the ‘GOAT’ exercise for your glutes, but if you don’t enjoy them, please stop torturing yourself, there are plenty of other alternative exercises out there. In fact, we’ll let you into a little secret – while squats are a brilliantcompound exercisethat hit multiple muscles in the lower body, there are other exercises out there that can hone in on your glute musclesmore.Coach Adam Collard, shares the three he’d recommend and they can all be performed with asingle dumbbell.
There’s so much more to training glutes than simply having a nice butt. As the largest muscle in our body, our glutes play a massive role in facilitating stability and movement, as they keep our pelvis stable and help rotate the hip joint. “Weak glutes can also lead to instability, as the muscles are not able to provide the proper stability for the hip and knee joints,” saysSurrey Physio. “This can put undue strain on the joints, leading to increased risk of injury.”
If you don’t have a dumbbell you could use akettlebell, aweighted vest, fill a backpack up with some household items, or even just use your bodyweight. The exercises Adam suggests can either be added onto the end of your lower body workout (or you could pick a couple). We suggest aiming for anywhere between 8 to 12 reps of each exercise, with a minutes rest in between, and to complete three rounds in total. Remember, if you don’t have a heavy dumbbell you can slow down your tempo to make the movement harder. Here’s the exercises:
Alternatively, if you don’t enjoy any of these exercises then here are five other alternative exercises to squatsfor you fussy lot. If you’re looking for more workout inspiration (that still doesn’t include squats) try this20-minute lower-body workoutusing a resistance band. Need something low-impact? Give thisthree-move Pilates workouta try instead (warning: it will still leave your glutes on fire).
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Sky Stream gets a great new trick that unlocks long hidden potentialA Sky Stream puck update gives you a host of new channels
A Sky Stream puck update gives you a host of new channels
If you ever needed proof that cassette players are back, this is itWe Are Rewind has made a portable tape deck so retro it should appear from nowhere in a DeLorean
We Are Rewind has made a portable tape deck so retro it should appear from nowhere in a DeLorean
Skip the run — blast through calories with two dumbbells and this 20-minute HIIT workoutChris Hemsworth’s trainer, Luke Zocchi, brings you a workout that’ll leave you feeling fitter and stronger
Chris Hemsworth’s trainer, Luke Zocchi, brings you a workout that’ll leave you feeling fitter and stronger
Scrap long workouts — this 20-minute session helps build muscle and strength all overDon’t want to head to the gym either? You can do this workout from the comfort of your home
Don’t want to head to the gym either? You can do this workout from the comfort of your home
Forget long workouts – I tried Hugh Jackman’s trainer’s two-move full-body workoutIt left me feeling fitter and stronger, and all you need is a kettlebell
It left me feeling fitter and stronger, and all you need is a kettlebell
You only need a rucksack and this 30-minute workout to boost full-body strength and fitnessIt’s also low-impact and easy on the joints
It’s also low-impact and easy on the joints
Forget the gym – a fitness expert says this bodyweight workout is the best place to start to build muscle at homeIf you’re a beginner looking to get fit from home, this circuit workout delivers the results
If you’re a beginner looking to get fit from home, this circuit workout delivers the results
No gym needed — this walking workout leaves you fitter, stronger and burns lots of caloriesIt’ll also help you clock up over 2,000 steps
It’ll also help you clock up over 2,000 steps
A trainer says to swap crunches for these four exercises to build a super strong coreJust grab yourself a dumbbell, kettlebell, backpack, or a heavy water bottle
Just grab yourself a dumbbell, kettlebell, backpack, or a heavy water bottle
Normatec Premier review: wireless compression for hassle-free recoveryThe Normatec Premier compression boots use integrated air pumps and eliminate external hoses to make recovery easier than ever
The Normatec Premier compression boots use integrated air pumps and eliminate external hoses to make recovery easier than ever