5 No Squat Booty Moves

Foreign.

What's up, team AC I've got something fun for you guys today. We are going to do five moves to work that booty without ever doing a squat. All you need is a set of resistance loops. I've got light, medium, and heavy. If you like what you see today, you might want to check out my workout program, 80 Day Obsession. To really challenge yourself, all of these moves are from that workout program. Let's get started.

All right, you guys, we're starting on the ground. I'm going to start with my heavy resistance loop, but I've also done these a few times, so this works for me. You might want to start a little lighter first. We want to get those glutes activated. So the loop goes just above the knees. And we're going to lay down on our back. Knees are bent, feet are flat on the ground. We're going to just glute bridge up. So you want to keep the knees hip width apart, abs in tight. You're gonna squeeze the booty up and slowly lower it down. We're gonna do 15, driving up through the heels. You're maintaining that contraction even as you come down. So, yes, we're laying down on the ground, but we're still working. And by doing this, we're just getting those glutes to fire. We spend so much time sitting that they don't really work quite, quite the way they're supposed to anymore. They're what we call turned off. So glute bridges, Nice, easy way to get everything working. You're also going to feel your hamstrings. You're going to feel the sides of your booty. Since we are pressing into this loop, we're almost there.

Couple more to go. Got three.

Two. Last one. And lower it all the way down. Okay, we're going to bring the feet all the way together for this next one. And what you're going to do is you're going loop, bridge up. So drive up through those heels. Now you're gonna press the knees open, bring them together and lower down. We've got 15. Here we go. Up, press in and down. You see, I'm taking these nice and slow. Everything is controlled, everything is working. But I'm not just throwing the legs open and closed. I'm pressing and I'm slowly controlling it back in. So we're getting glute kneed, gluteus maximus, everything is working here. Your abs are held in tight. You're thinking about pulling that pubic bone toward your nose so that you keep the back nice and flat. We're almost there. We've got five to go.

One more right here. 4. Squeeze those hips up as high as you can. 3.

Last.

Two. Give me one more.

And rest from here. We're gonna roll it on our side. I'm keeping my heavy loop. It was starting to slide, so I readjusted my position. So we're actually gonna do a press back. We're here. Both of my knees are bent, my feet are stacked, my abs are in tight. The top leg is gonna do the work. I'm gonna flex my foot. You can put your hand on your butt cheek. Feel it so that you can feel it engaged. You're gonna drive that heel back, squeeze the glute and control it in. We've got 15 each side. Here we go. We go back and in. So we're really working on shaping every part, every angle of your booty right now. We're getting the sides, we're getting the top, we're getting the big meaty section. We want a full, well rounded, but we want all of those muscles working. It's not just one muscle back there. Got three. You gotta hit all the angles. Press it back. Keep that foot flexed.

Drive it back.

Almost there. We've got five. I don't know about you, but my butt is burning. Four.

Three.

Two. Give me one more. And hold it. Hold it, hold it. Squeeze it, squeeze it, squeeze it. And rest it in. Okay, let's just flip it over to the other side. So same thing. Stack the knees. Abs are held in tight. Abs are always working. If your loop starts to slide down your legs, just readjust your position. And here we go. Going to drive it back and in.

Back and in. And I have my hand there because I can feel that muscle engage. Like I said, that's motivation right there. That inspires me. Push it just a little bit harder. Squeeze it just a little bit more. I feel everything working. It's burning. That's all it takes, you guys, just a couple of moves. You don't have to overdo it. You got five quick moves, 15 reps of each. You do it two times through and you got a great workout for your booty. And like I said, you want to try the full 80 day obsession program. Really challenge yourself. You can click the link in the description. We're almost there. We got four to go. We've got four.

Three.

One more. Last one. Right here. And rest. Okay. We are going to flip it on to our forearms and our knees again. Sticking with the heavy loop. The glute is a Big muscle. It's strong. So you want to make sure that you're working it appropriately with the right resistance. From here, abs are in. I'm going to drive my heel up and back and pull it all the way in. Fifteen on each side. Here we go. We go up and in. Getting full extension. Really squeezing as I press, Making sure everything is engaged. Drawing that belly button in. Thinking about pulling the pubic bone towards the nose.

That way you maintain a flat back.

Head is in line with your spine, so you don't need to look down at your knees. You got five more?

Five.

Four. Oh, yeah, it's burning now. Last two.

One more. And rest. Take a little stretch back, and we're gonna do the other side. All right, here we go. Three, two, one. Flex that foot. Drive that heel all the way up.

Really wanna make sure you're getting that extension. That last little squeeze at the top is what's really going to give you those results.

Keep breathing through it.

Almost there. We're only got one more move to go after this.

We got five more.

Come on. Just think about how good that booty is going to look. Four.

Three.

Two. Last one, right here. And rest. Okay, we've got one more move now. I'm gonna make. I'm gonna keep the heavy resistance loop. If this is your first time ever doing a fire hydrant, you definitely are gonna want to switch to maybe a medium or a light, because we are gonna work the glute med. That's a little bit smaller muscle. So on the hands, on the knees. Hands are directly under the shoulders. Knees are directly under the hips. I'm not sinking into my shoulders. I'm pressing out of them. Belly button is drawn in. What you're gonna do is flex your foot, lift up to a fire hydrant. Yes. Like a dog. And lower it back down. Here we go. 15 each side. We're gonna go up and down.

Squeeze it. Now. You don't want to open your hips up. You want to keep those hips parallel to the ground. Keep the belly button drawn in. The moving is your leg. We're all going to have a little bit different range of motion. It just depends on the flexibility in your hips. So if your leg isn't going as high as mine, that doesn't mean the muscle is not engaging. The second you press that loop out to the side, everything starts to fire. We've got three more. This is three.

Two, last one, and rest. Little stretch back. Take the pressure off the shoulders, and we're going to go right to the other side. So we can finish this round. Lift it back up, press down through the shoulders. And here we go. Up and down. So, same thing. Lifting up to whatever height is comfortable for you.

Squeezing as you lift, keeping the head in line with the spine.

Really feeling that muscle engage. Flex that foot. The knee and the foot should lift to the same height. You really want to think about lifting the knee, not just lifting your foot. That's how you're really going to get that gluten. Need to fire.

Stick with me. We're so close. I know. Everything is burning. Mine is two. We got four to go. We've got four.

Three.

Last one. Right here. Make it count and.

Rest it down. Remember, you want to go through all five of those moves one more time. Fifteen reps of each move. If you guys love the workout, be sure to subscribe. There's new stuff coming every week. And again, if you want to check out 80 Day Obsession, click the link in the description below. I'll see you next time. Bye.