Let’s be real—squats get all the fame when it comes to building a better backside. You see them on every workout plan, every fitness influencer’s page, and every “booty blast” class. But here’s a truth bomb: squats are great, but they’re not the only way—or even the best way—for everyone to grow a round, firm butt.
In fact, for some folks, squats can hit the quads (front of your thighs) more than the glutes. They can also be hard on your knees or lower back if your form isn’t perfect. And let’s not ignore it—some people just plain hate squats. If you’ve ever felt awkward or bored squatting, you’re not alone.
Good news is, you don’t need squats to build a butt that turns heads and fills out your jeans just right. There are plenty of exercises that target your glutes more directly, sculpt your hips, and shape your backside—no squat rack needed.
So if you’re ready to mix it up, skip the same old squat routine, and try something that’ll really fire up your glutes, here are 7 moves you should put on your workout list ASAP.
1. Hip Thrusts
If squats are the queen, hip thrusts are the king of glute builders—maybe even better. This move zeroes in on your glutes better than almost anything else.
How to do it:
- Sit on the floor with your upper back against a bench or couch.
- Roll a barbell or place a weight across your hips (or just start with bodyweight).
- Bend your knees, feet flat on the floor.
- Drive through your heels and lift your hips toward the ceiling.
- Squeeze your glutes hard at the top, then lower back down with control.
Why it works: Hip thrusts put your glutes in a position to contract fully without overloading your quads or lower back. Plus, you can easily add weight as you get stronger.
2. Glute Bridges
Think of these as the hip thrust’s little cousin. Same idea, just done on the floor without a bench.
How to do it:
- Lie on your back, knees bent, feet flat.
- Press through your heels and lift your hips up.
- Squeeze your glutes at the top.
- Lower down slow and repeat.
Tip: Put a resistance band just above your knees and push your knees outward as you lift. This hits the side glutes too—bonus!
3. Romanian Deadlifts (RDLs)
RDLs are magic for your backside. They hit the glutes and hamstrings together and teach you to hinge your hips properly—key for a good shape and strong lower body.
How to do it:
- Stand with feet hip-width apart, holding dumbbells or a barbell in front of you.
- Soften your knees slightly.
- Hinge at your hips—push your butt back—while keeping your back straight.
- Lower the weights along your legs until you feel a stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to stand tall.
Pro tip: This isn’t a squat—your knees don’t bend much. The movement is all about the hip hinge.
4. Step-Ups
This simple move packs a punch. It lights up your glutes and legs and builds balance and stability too.
How to do it:
- Stand in front of a sturdy bench or step.
- Place one foot on the bench.
- Push through that heel and lift your body up.
- Slowly lower back down.
- Do all reps on one side, then switch.
To make it harder: Hold dumbbells by your sides or a kettlebell at your chest.
5. Single-Leg Deadlifts
Want to wake up your glutes and challenge your balance? Meet the single-leg deadlift. It fires up your entire posterior chain and works your stabilizer muscles too.
How to do it:
- Stand tall with feet together, holding a dumbbell in each hand or just bodyweight.
- Shift your weight onto one leg.
- Hinge forward at your hips, lifting your other leg straight behind you.
- Keep your back flat, lower until your torso is almost parallel to the floor.
- Drive through your standing heel to return upright.
Focus: Move slow and steady—don’t rush. Your glutes will feel it.
6. Frog Pumps
This underrated move is a glute burner you’ll feel instantly.
How to do it:
- Lie on your back, bend your knees, and put the soles of your feet together (knees fall outward like a butterfly stretch).
- Keep feet close to your butt.
- Drive through the sides of your feet and lift your hips up.
- Squeeze your glutes at the top, lower down, repeat.
Why it works: The frog leg position forces your glutes to fire without help from your quads. Try 30 reps—your butt will thank you later.
7. Cable Kickbacks
If you have access to a cable machine or resistance bands, this move is gold for isolating each glute.
How to do it:
- Attach an ankle strap to a low cable.
- Stand facing the machine, hold onto it for balance.
- Bend your knee slightly and kick your working leg straight back.
- Squeeze your glute at the top.
- Lower with control.
No cable? Use a resistance band looped around your ankles and kick back the same way.
Extra Tips to Fire Up That Booty
- Mind-muscle connection: Don’t just go through the motions. Focus on squeezing your glutes during every rep.
- Add resistance: Once you master the movement, add bands, dumbbells, or a barbell to keep challenging your muscles.
- Control the tempo: Slow reps beat fast sloppy ones. Control the way up and down.
- Train 2-3 times a week: Glutes love frequency. Spread these moves across your week.
So, Do You Really Need Squats?
Nope. Squats are great if you love them and they feel good on your body. But they’re not the only way to a strong, round butt. In fact, mixing these exercises into your week might build your glutes faster than squats alone—especially if your squat form isn’t the best.
These seven moves hit your glutes from all angles: hip thrusts for big gains, bridges for daily work, deadlifts for that deep stretch, single-leg work for balance, and cables for perfect isolation.
A Sample Squat-Free Booty Workout
Want to see how it all fits together? Here’s a quick workout plan to try:
- Hip Thrusts — 4 sets of 10-12 reps
- Romanian Deadlifts — 3 sets of 8-10 reps
- Step-Ups — 3 sets of 12 reps per leg
- Frog Pumps — 3 sets of 20 reps
- Cable Kickbacks — 3 sets of 12-15 reps per side
Add a warm-up, light stretches at the end, and boom—your butt’s on its way to greatness.
Final Thought
Don’t get stuck thinking squats are the only way to build a killer backside. Train smart, stay consistent, and choose moves that actually hit your glutes properly.
Try these squat-free exercises, focus on form, and enjoy watching your butt get stronger, rounder, and more toned—no squat rack required.
