There is nothing more changing than the definition of the standard of female attractiveness. Some years ago girls starved themselves on rigid diets and were afraid to go to the gym so as not to increase their body muscle and not to lose their model figure.

However, now there is a reverse trend and women with sporty figures and pleasant rounded forms appear in the honorable first place. Particular attention, of course, is given to the buttocks, as one of the problem areas.

The question that is asked very often nowadays is: is it possible to pump up the buttocks without squats? This even becomes a certain trend on the Internet. Girls surf the Internet in search of exercises for pumping their buttocks without having to do squats and lunges.

A round and elastic butt is the result of long and hard work as well as proper nutrition. The most known and effective exercises are squats and lunges but what should you do if you cannot squat because of a knee injury or because you just do not like it?

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Do not worry, you will still be able to develop beautiful and pumped up buttocks. Now, you can look through other exercises that will give you the same effect as squats: Single-Leg Glute Bridge, Hydrants With Leg Extension, Rainbows, Curtsy Lunges, Heel-Lifted Sumo Squat, Bear Plank Leg Lifts, Single-Leg Dead Lift, Sumo Squat to Calf Raise, Squat to Sumo.

You should do each exercise for about one minute. Repeat three times with a 30-second pause between sets. It will not take a lot of time but you will see the results quite soon. Your butt will be pumped up, elastic and very seductive.

BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

#1. Single-leg glute bridge

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Credit: BetterMe

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#2. Hydrants with leg extension

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Credit: BetterMe

#3. Rainbows

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Credit: BetterMe

#4. Curtsy lunges

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Credit: BetterMe

#5. Heel-lifted sumo squat

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Credit: BetterMe

#6. Bear plank leg lifts

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Credit: BetterMe

#7. Single-leg dead lift

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Credit: BetterMe

#8. Sumo squat to calf raise

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Credit: BetterMe

#9. Squat to sumo

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Credit: BetterMe

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BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle. Try it now to see the best version of yourself as soon as possible.

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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