If you’re wondering how to get a bigger butt without squats, you’re not alone. While squats are often hailed as the ultimate glute exercise, they’re not the only way to achieve firm, round, and lifted glutes. In fact, for many people, squats can cause knee or back discomfort — or simply feel repetitive.
Luckily, there are plenty of effective squat-free exercises that shape your glutes from every angle while keeping your joints happy. Let’s dive into with Olaben why skipping squats might actually work better for you.
Why Avoid Squats?
Although squats are a popular move, they’re not ideal for everyone. Here’s why:
- Knee Stress: Squats place considerable pressure on the knee joints, making them unsuitable for those with injuries or chronic pain.
- Back Strain: Poor form can shift stress to your lower back, increasing the risk of discomfort or injury.
- Muscle Imbalance: For some body types, squats activate the quads more than the glutes, which limits glute growth.
- Boredom Factor: Repeating the same exercise can make it harder to stay consistent.
Exploring alternatives helps you strengthen and tone your glutes more effectively — while keeping your workouts engaging and pain-free.
Top 10 Exercises to Shape Your Bum Without Squats
These exercises are designed to strengthen, lift, and round out your glutes — without knee strain or back stress.
1. Glute Bridges
A simple yet incredibly effective exercise for activating the gluteus maximus.
How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and press through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, hold for two to three seconds, then slowly lower back down.
Tip: Add a dumbbell or barbell over your hips, or place a resistance band above your knees to make it more challenging and intensify glute activation.
2. Hip Thrusts
The ultimate glute-builder — powerful, joint-friendly, and ideal for shaping a round, lifted bum.
How to do it: Rest your upper back on a bench with your feet flat on the ground and knees bent at 90 degrees. Place a barbell or weight plate over your hips. Drive through your heels to lift your hips until your thighs are parallel to the floor. Squeeze your glutes hard at the top and lower with control.
Why it works: This move keeps your glutes under constant tension throughout the motion, deeply engaging the gluteus maximus and promoting growth and strength.
3. Donkey Kicks
Perfect for isolating the glutes and improving core stability.
How to do it: Start on all fours with your wrists under your shoulders and knees under your hips. Keeping your knee bent at 90 degrees, lift one leg upward until your thigh is parallel to the floor. Squeeze your glutes at the top, then lower your leg slowly without touching the ground.
Add-on: For extra resistance, use ankle weights or loop a resistance band around your thighs.
4. Fire Hydrants
This exercise targets the gluteus medius, helping sculpt your outer hips and enhance balance.
How to do it: Begin on all fours with a tight core and flat back. Lift one leg out to the side while keeping your knee bent and hips square to the ground. Pause briefly at the top, then lower your leg with control.
Pro tip: Place a mini resistance band above your knees to increase resistance and engagement.
5. Step-Ups
A functional, full-range exercise that tones and strengthens your glutes while improving coordination.
How to do it: Stand in front of a sturdy bench or step. Step one foot onto the surface and push through your heel to lift your body upward. Keep your chest lifted and knee aligned with your ankle. Slowly lower back down and switch legs.
Variation: Try lateral or reverse step-ups to activate different parts of the glutes.
6. Side-Lying Leg Lifts
An underrated but highly effective move that sculpts the outer glutes and hips.
How to do it: Lie on your side with your legs straight and stacked. Keep your core engaged and lift your top leg slowly until you feel tension in your outer glute. Hold for two seconds, then lower with control.
Tip: Flex your foot instead of pointing your toes to maximize glute engagement.
7. Cable Kickbacks (or Banded Kickbacks at Home)
A popular isolation exercise that shapes and lifts the lower glutes.
How to do it: Attach an ankle strap to a low cable machine or a resistance band at home. Keeping your upper body still, kick one leg straight back, squeezing your glutes at the top. Return slowly to the starting position.
Focus: Move slowly and with intention — avoid swinging your leg for better control and results.
8. Reverse Lunges
A knee-friendly alternative to traditional lunges that targets the glutes and hamstrings effectively.
How to do it: Stand tall with your feet hip-width apart. Step one foot backward into a lunge position, lowering your body until both knees form 90-degree angles. Push through your front heel to return to standing.
Why it’s great: Reverse lunges reduce knee strain while still building strength, balance, and glute tone.
9. Glute Kickback Pulses
A perfect finisher to fire up your glutes and add intensity to your workout.
How to do it: Start on all fours and lift one leg straight back like a donkey kick. Instead of lowering, keep your leg raised and pulse it upward 10–15 times with small, controlled movements.
Combine with: Donkey Kicks for a high-intensity glute activation sequence that burns and builds.
10. Standing Leg Abductions
Ideal for toning your outer glutes, improving posture, and boosting balance.
How to do it: Stand tall and hold onto a wall or chair for support. With your toes pointing forward, lift one leg out to the side as high as you comfortably can. Pause briefly, then lower slowly.
Bonus: Add a resistance band around your ankles or thighs to increase resistance and feel a deeper burn in the glute medius.
Final Thoughts
If squats cause you discomfort or just aren’t your favorite, don’t worry — you can absolutely build stronger, rounder glutes without them. These 10 exercises show that learning how to get a bigger butt without squats is all about smart training, proper form, and consistency. To maximize your results, make sure you’re training in outfits that move with you and support your performance. Check out Olaben’s men’s gym wear and women’s gym wear to find stylish, flexible pieces designed for every workout.
Your dream bum is within reach — no squats required, no knee pain guaranteed.
