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Build Muscle And Boost Your Glutes With This No-Squat Workout!

, Build Muscle And Boost Your Glutes With This No-Squat Workout!

The fire hydrant – which sounds pretty much how it looks – is a no-squat exercise to fire up your glutes!

Squats aren’t the greatest exercise to build muscle, get toned and activate your glutes, because they involve a lot of quad engagement,” says Nicole, BodyBack’s head of mobile personal trainers. Your BodyBack expert personal trainer can incorporate the fire hydrant into your personal fitness plan, as it targets your glutes and takes the quads out of the equation. 

Here’s how you do it:

  1. On all fours, place a dumbbell behind your right knee. (You can do this move without any added weight.)
  2. Keep your right knee bent at 90 degrees and lift it out to your side. Engage and lift from your butt.
  3. Lower back down to starting position. That’s 1 rep. Do 10 to 15 reps, then switch sides.


If you’ve asked yourself, “
Can a personal trainer come to me?”, or wondered about online personal training sessions, then get in touch with BodyBack’s expert fitness trainers. You can find a trainer in your area, and get the best advice on your workouts, fitness goals, and diet plan. Start your transformation and get in touch with BodyBack’s mobile personal trainers today.

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The new Protection of Personal Information (POPI) Act Regulations are effective from 1 July. This means we need your consent to receive our direct marketing material. No spam, we promise! When you opt in, you’ll receive our newsletters, latest articles, product and service promotional material and be the first to know about awesome competitions. You can learn more about how your personal information is processed by reading our Privacy Policy and managing your privacy settings. Privacy Policy.