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You are here: Home / Physical Kitchness / No Squats Butt Lifting Workout

No Squats Butt Lifting Workout

11 Nov

A nice backside is always in style. Butts, booties, and buns have been the center of attention in songs, fashion, and workouts for decades. And just when you think your tush can’t handle a million more squats, I’m bringing a new and fresh butt lifting routine that doesn’t involve a single squat. Yep, a no squats butt lifting workout.

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Sick of squats but want a perky booty? Try these butt lifting exercises - no squats required!

Baby got back? Literally. This entire booty workout is done lying on your back, and I repeat – no squats required! O.M.G Becky…

Here’s a little tip, try butting, errr I mean busting this circuit out right away in the morning (sorry, booty on the brain). Heck, you can even do this before you get out of bed! These low-impact moves are a perfect way to spend your first few minutes of the day working your backside.

The key to getting the most out of this workout is really squeezing your bottom with every upwards and outwards lifting motion. I’ll explain more below.

Butt Lifting Exercise #1

Start lying flat on your back, hands behind your head, and elbows out. Lift your hips up and extend your right leg towards the sky, pointing your toe. Keep your hips where they are and lower your right leg towards the ground, keeping your leg straight the entire time. Raise your leg back up to the sky and repeat this motion for 12 repetitions on he right leg, then 12 repetitions on the left.
No Squats Required for a perky tush with these tuck extensions

Butt Lifting Exercise #2

Keep your hips slightly off the ground and cross your left leg so your left ankle rests on your right knee. Lift your hips as high as you can and squeeze your tush. Do 12 repetitions with your left leg up, then 12 with your right, never letting your butt touch the ground.
No Squat Butt Lifting Workout

Butt Lifting Exercise #3

Bring your feet together, heels touching and toes pointed outwards. Lift your heels to roll up on the balls of your feet, all while keeping your hips up and heels cinched together. Next, press your knees out to the side then back in, squeezing your tush every time you pulse outwards. Your knees should only be able to move an inch or two outwards and you should feel this move in the outer corner of your butt. Do 24 repetitions.
Work your outer seat with these butt blasting moves for a firm behind

Butt Lifting Exercise #4

Separate your feet shoulder-width apart and stay on the balls of your feet, hips still slightly off the ground. Lift your hips as high as you can, squeezing your tush as you reach your highest point. Then lower your hips and repeat 12 times.

Want a lifted, perky backside? Try these butt lifting moves!

Repeat this entire circuit four times. If you need a break between circuits, bend your knees and bring your legs into your chest (hugging your knees), and gently roll from side to side.

Want to pair this amazing sculpting workout with a FREE 7-day meal plan? Sign up here for your Whole30 meal planning guide – the complete package you need with recipes, a grocery list, and time saving tips to rid yourself of the sugar and carbs and start seeing the results you have been dreaming of!

Simply enter your information here and watch for an email with a link to download your meal planner today!

While you’re at it, download your free 4-week home workout calendar too.

Do you like the thought of a firm, perky tush? Check out my Ultimate Buns and Guns Workout for an additional booty blast combined with arm-sculpting moves. And be sure to share with your friends using the social media buttons below! Sharing is caring people.

 

Get a perky booty with these butt lifting exercises. No squats required! Seriously this is the best circuit to tone and tighten your tush!
Chrissa
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40 Comments Filed Under: Physical Kitchness, Workouts Tagged With: barre, booty, butt[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Nicole L says

    November 11, 2015 at 7:42 am

    My knees are often too bad to do squats, so this is great information.

    Reply
    • Chrissa says

      November 11, 2015 at 7:57 pm

      Squats are great but can be so hard on the body!!

      Reply
  2. chadshar@bis.midco.net says

    November 11, 2015 at 9:56 am

    yay!! one I can do!

    Reply
    • Chrissa says

      November 11, 2015 at 7:57 pm

      Whoop whoop! DO IT!

      Reply
  3. Brittany says

    November 11, 2015 at 10:37 am

    I love your exercise tutorials! I could definitely use this workout – anything to change up doing squats!

    Reply
    • Chrissa says

      November 11, 2015 at 7:58 pm

      Thanks Brittany! Yeah – squats schmats. Sometimes you just need to change it up!

      Reply
  4. Ashley says

    November 11, 2015 at 2:56 pm

    I was just thinking I needed some more booty workouts! Thanks for the inspiration!

    Reply
    • Chrissa says

      November 11, 2015 at 7:59 pm

      You can never get enough booty workouts, right?! Thanks Ashley!

      Reply
  5. Ashley @ Fit Mitten Kitchen says

    November 11, 2015 at 4:04 pm

    I mean, who doesn’t want a lifted booty?! Pinning!

    Reply
    • Chrissa says

      November 11, 2015 at 8:02 pm

      Pretty much everyone in the WORLD soooooo yeah….

      Reply
  6. Jess @hellotofit says

    November 11, 2015 at 4:30 pm

    Oh yes! Love these ideas. There are many ways to strengthen the glutes, not including squats 🙂

    Reply
    • Chrissa says

      November 11, 2015 at 8:03 pm

      Thanks girlfriend! Squats rock but sometimes I want a less hardcore booty routine!

      Reply
  7. Blair @ The Seasoned Mom says

    November 11, 2015 at 4:51 pm

    I love, love, love low-impact workouts like this. After a kid (or three), it seems like my body and my joints just can’t handle too much high-impact exercises. This looks great! 🙂

    Reply
    • Chrissa says

      November 11, 2015 at 8:06 pm

      I can relate. I only have one but there are definitely things that are a lot harder to do now (or things I still do, but then pee myself) HAHAHAHAHA!

      Reply
  8. Natalie @ Obsessive Cooking Disorder says

    November 11, 2015 at 7:41 pm

    These photographs are great tutorials. Thanks so much. I gotta work on my butt for the wedding dress haha

    Reply
    • Chrissa says

      November 11, 2015 at 8:07 pm

      Oooh get that wedding booty on Natalie! Congrats!

      Reply
  9. Trish says

    November 12, 2015 at 7:42 am

    This looks like a great workout – and love that it isn’t squats!!

    Reply
    • Chrissa says

      November 13, 2015 at 8:28 am

      Thanks Trish! Sometimes ya just need a little squat break.

      Reply
  10. Greta says

    November 12, 2015 at 7:53 am

    LOVE this! Going to need these moves in the upcoming holiday months!

    Reply
    • Chrissa says

      November 13, 2015 at 8:30 am

      Don’t we all! 😉 Thanks Greta!

      Reply
  11. Yaya says

    November 12, 2015 at 8:41 am

    I love squats but it’s always great to learn other exercises for the booty. Thanks for sharing. These are easy enough for me to do before bed every day

    Reply
    • Chrissa says

      November 13, 2015 at 8:31 am

      Totally easy. I mean, effective but a lot easier on your joints. Thanks Yaya!

      Reply
  12. Hannah says

    November 12, 2015 at 11:05 am

    I love this!! I’ll certainly be giving these a try. I’m all for no squats!

    Reply
    • Chrissa says

      November 13, 2015 at 8:32 am

      I hope you do Hannah! Have a fab time squeezing that tush!

      Reply
  13. Acecily says

    November 12, 2015 at 11:05 am

    I definitely need some indoor workouts for when the weather gets really sketchy.

    Reply
    • Chrissa says

      November 13, 2015 at 8:34 am

      I’m all about indoor, at-home workouts. I mean, who wants to go outside when it’s cold and icky out?!

      Reply
  14. Emily says

    November 12, 2015 at 4:04 pm

    Bridges are one of my favorite booty lifters! These are some of my favorite variations too 🙂

    Reply
    • Chrissa says

      November 13, 2015 at 8:34 am

      Same! It’s like a workout and a rest at the same time. Thanks Emily!

      Reply
  15. Beverley @ sweaty&fit says

    November 12, 2015 at 6:09 pm

    Ooo some hip/glute thrust alternatives I have yet to see! Recently my back has started hurting after my squats, and I KNOW its because of weak glutes. These exercises will be great for helping me fire up those buns properly. Thank you!!

    Reply
    • Chrissa says

      November 13, 2015 at 8:35 am

      YAY glad this is new and fresh for you Beverley! This workout will totally help you fire up strength in your glutes. Especially after your fabulous vacation 😉

      Reply
  16. Beth says

    November 14, 2015 at 3:23 pm

    LOVE this workout! Shoot, if I can do it before getting out of bed in the morning, count my lazy butt in! 🙂 Great post, keep them coming!

    Reply
    • Chrissa says

      November 14, 2015 at 10:26 pm

      Gosh I know, right? Maybe I should do a whole series on workouts you can do before you even have to step out of bed in the morning. HA! Thanks Beth.

      Reply
  17. Charlotte says

    April 11, 2016 at 3:36 pm

    This is just what I need- Summer is coming in 3 months and I have lost weight,I just need toning up,( my butt is my biggest problem! ) But squats really hurt my knees and
    the weather is just awful in London,when it isn’t raining,it’s just so cloudy and windy I just don’t feel like going out,so this is perfect to do at home!

    Reply
    • Chrissa says

      April 11, 2016 at 6:42 pm

      I’m SO happy to hear this is helpful for you Charlotte! Squats can definitely do a number on the knees. And at home workouts are totally my jam! Appreciate you stopping by.

      Reply
  18. Maya M says

    May 16, 2017 at 1:00 pm

    Hello there! Just wanted you to know that your article was featured right here: http://www.dreamingofbutterflies.co/10-lazy-girl-habits-need-gorgeous-summer/

    Reply
    • Chrissa says

      May 21, 2017 at 9:41 am

      Thanks so much!

      Reply
  19. kyla says

    September 4, 2017 at 4:23 pm

    Does this workout really work? Does your butt really tone.

    Reply
    • Chrissa says

      September 25, 2017 at 9:51 am

      With any fitness routine, this combined with other physical activity and healthy eating will be the key!

      Reply
  20. Catalina says

    April 4, 2018 at 8:28 pm

    I did them once and I’m already sore which is good!! I wanted to ask..should I do this every day?, every other day? I want my butt to look the best this summer 🙂

    Reply
    • Chrissa says

      April 16, 2018 at 8:55 pm

      You could do these every other day or even every day if you wanted! It’s low impact so no need to necessarily ‘rest’ if you are feeling great doing it on the daily

      Reply

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