If you’re tired of doing squats every leg day and still not seeing the results you dream of, you’re not alone. Squats have been crowned the king of booty workouts for decades, but truth be told, they’re not the only way to shape a rounder, stronger backside. In fact, if squats hurt your knees, strain your lower back, or just plain bore you to death, it might be time to break up with them—at least for now.
Good news: there are plenty of other butt-friendly exercises that hit those glutes from every angle without a single squat in sight. Ready to switch things up? Let’s get into seven exercises that can help lift, tighten, and tone your backside without doing another squat rep.
Why Look Beyond Squats?
Squats are great but they mainly target your quads if your form isn’t perfect. For many people, the glutes end up playing second fiddle while the thighs do most of the work. To really grow and shape your butt, you need to target all three glute muscles: the gluteus maximus, medius, and minimus. Mixing things up with new movements fires up those muscles in fresh ways, pushing your butt to get firmer and perkier.
1. Hip Thrusts
Let’s start strong with one of the best booty-builders out there: the hip thrust. If you’ve never done these before, get ready for some serious burn.
How to do it:
- Sit on the floor with your upper back resting against a sturdy bench or box.
- Roll a barbell (or place a weight plate) over your hips.
- Bend your knees, plant your feet hip-width apart.
- Drive through your heels, push your hips up to the ceiling, and squeeze your glutes hard at the top.
- Lower back down with control.
Tip: Keep your chin tucked and your ribs down so you’re not arching your lower back.
Why it works: Hip thrusts isolate your glutes like few other moves can. They’re safe for your knees and they deliver results fast if you go heavy enough.
2. Bulgarian Split Squats (But Make Them Glute-Focused)
Ok, so the word ‘squat’ is in the name but trust me—these feel very different and they target your glutes big time.
How to do it:
- Stand facing away from a bench.
- Rest the top of your back foot on the bench.
- Hop your front foot forward until you feel balanced.
- Lower down slowly until your back knee almost touches the floor.
- Drive through your front heel to come back up.
Tip: To really get the butt working, keep your torso leaning slightly forward and push through your heel instead of your toes.
Why it works: This move hits the glutes and hamstrings deep while forcing your core to stabilize you. Plus, it works each leg separately so you fix strength imbalances too.
3. Glute Bridges
Think of glute bridges as hip thrusts’ little sibling—same idea, just done on the floor.
How to do it:
- Lie on your back with knees bent and feet flat.
- Keep your arms by your sides for balance.
- Push through your heels, lift your hips as high as you can, squeeze your butt at the top.
- Lower down slowly.
Make it harder: Add a resistance band just above your knees or hold a dumbbell on your hips.
Why it works: This one is super beginner-friendly but still very effective. Great for getting that muscle mind connection and firing up sleepy glutes.
4. Cable Kickbacks
If you’ve ever seen someone at the gym standing on one leg and kicking the other behind them with a cable strapped to their ankle, this is it. Don’t underestimate it—these burn.
How to do it:
- Attach an ankle strap to a low cable pulley.
- Stand facing the machine, hinge forward a bit, hold on for balance.
- Keep a soft bend in your knee and extend your leg straight back.
- Squeeze at the top, bring it back with control.
Tip: Don’t swing your back—use your glutes to lift, not momentum.
Why it works: This isolates each glute cheek one at a time and really hits the upper and outer glutes. It also improves hip mobility.
5. Frog Pumps
Weird name, serious burn.
How to do it:
- Lie on your back, bring the soles of your feet together, and let your knees fall out wide like butterfly wings.
- Pull your heels close to your butt.
- Push through your feet, lift your hips, squeeze, lower, repeat.
Why it works: The frog pump targets your glutes in a different angle and helps build the upper shelf. Perfect for burnout sets at the end of your workout.
6. Step-Ups
So simple, so underrated.
How to do it:
- Grab a sturdy bench or box.
- Place one foot flat on it.
- Drive through your heel to lift your whole body up, bringing your other knee up to your chest at the top.
- Lower down with control.
Tip: Use dumbbells for extra challenge. Keep your torso slightly forward to hit the glutes more.
Why it works: Step-ups mimic everyday movements and train balance, single-leg strength, and that all-important push through the heel.
7. Deadlifts (Glute-Focused)
Traditional deadlifts can work the back a lot. For more butt action, Romanian deadlifts are your friend.
How to do it:
- Hold a barbell or dumbbells in front of your thighs.
- Stand with feet hip-width apart, knees soft.
- Hinge at your hips (push your butt back), lower the weights down your legs.
- Keep your back flat and shoulders pulled back.
- When you feel a stretch in your hamstrings, drive your hips forward and stand tall, squeezing your glutes.
Tip: Don’t bend your knees too much—this keeps the tension on your glutes and hamstrings.
Why it works: The hinge pattern is key for a strong backside. Romanian deadlifts hit the entire posterior chain for a rounder, stronger butt.
Bonus Tips for a Better Butt
These moves are powerful but they’ll work best if you:
- Train your glutes at least twice a week.
- Focus on good form over heavy weight.
- Squeeze at the top of every rep—mind-muscle connection is huge for glutes.
- Don’t sit all day! Get up, walk, move around to keep your glutes awake.
- Eat enough protein so your hard work doesn’t go to waste.
Final Thoughts
Ditching squats doesn’t mean giving up on your dream booty. If anything, it’s the opposite. When you add these seven moves to your routine, you’re giving your glutes the variety they need to grow and tighten up in all the right places.
Next leg day, skip the same old squats and try a few of these instead. Your butt will thank you—trust me.
Got questions or want a sample workout plan using these moves? Let me know and I’ll help you get started.
