7 Exercises to Grow Strong, Great Looking Glutes without Using Squats

Below are 7 exercises that will help you grow strong, great looking glutes without using squats.

If you want to train your glutes, there are many exercises that are good for it. Some would even argue that the best exercise for your lower body, in general, is the squat. There are many squat variations for a person to try and yes, the squat is an awesome lower body exercise.

But, for whatever reason, perhaps you don’t want to do any squats and still want to target your glutes. How would you go about that? This is where coach Brian Klepacki and his expertise come into play.

Coach Brian Klepacki is a certified strength and conditioning specialist. He shared 7 exercises to grow strong, great looking glutes without using squats at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.

Source: Courtesy of CrossFit Inc.

Check out below a list of 7 exercises that will get your butt working without incorporating squats.

7 Exercises to Grow Strong, Great Looking Glutes without Using Squats

And when we talk about squats, we also are talking about no deadlifts and no lunges – these last two are also some people’s favourite to build their lower body.

While they are great, maybe you are looking for new variations to incorporate to your training. Or maybe you have knee pain and cannot squat without feeling the urge to stop, putting your training in jeopardy.

Related: How to Fix Knee Pain for Life

Finally, here is Klepacki’s list of the top 7 exercises to grow your glutes without squats, lunges, or deadlifts.

1. Prone glute squeeze
2. Glute bridge
3. Single-leg glute bridge
4. Hip thrust
5. Single-leg hip thrust
6. Seated hip abduction with resistance band
7. Clamshell with resistance band

To understand how to perform these exercises correctly, click on the video below.

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Strong glutes play a role in lifting and carrying heavy objects, as they work in conjunction with other muscles in the lower body. Well-developed glutes can provide the necessary strength to lift and carry objects with better form and reduced risk of straining other muscles or injuring the lower back.

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Muscles of the glutes

How often should I train the glutes? Perhaps, to understand this better you should improve your knowledge by understanding the muscles of the lower body.

The muscles of the leg and hip region play a vital role in human movement.

Each muscle has its own function and contributes to how you walk, run, jump and climb stairs.

The glutes, hamstrings and quadriceps are especially important because they work together to stabilize the knee joint during movement such as walking or running.

Source: Photos courtesy of CrossFit Inc

Gluteus maximus

The gluteus maximus is the largest muscle in the body, and it is responsible for extending your hip joint (i.e., straightening your leg). This makes it an important muscle to strengthen when you want to improve your performance in activities that require powerful movements such as running or squatting with heavy weights.

The gluteus maximus has three parts:

• Gluteus medius
• Gluteus minimus
• Gluteus maximus

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Gluteus medius

The gluteus medius is located in the upper backside of your inner thighs and you can feel it when you try to stand on one leg.

It works with both your gluteus minimus and gluteus maximus muscles to help stabilize your pelvis during movement.

When walking or running, these muscles help keep your pelvis level—so it doesn’t tilt forward or backward as you move. This is crucial for performing everyday activities like standing up from a chair or climbing stairs!

Adductor muscles

• Adductor muscles – the muscles of the hip and groin are often referred to as adductors. These muscles include the pectineus, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
• Gluteal muscles – The gluteal muscles are made up of three different sets: anterior (aka “the butt”), lateral (aka “the hip”), and posterior (aka “the thigh”).
• Hamstring group – The hamstrings consist of semitendinosus and biceps femoris on its medial aspect; semimembranosus on its lateral aspect; short head of biceps femoris deep within tendon below its origin; long head arising from ischial tuberosity distally through greater trochanter to insert onto coronoid process of ulna or radius.

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