Personal trainer shares four ways to get a perky bum WITHOUT doing squats

HAVING a perky bum is what many women strive for – but the thought of spending hours doing dreaded squats can be off-putting.

Thankfully a fitness guru has revealed more effective ways to achieve a peachy behind without a single squat required.

Emma Frain, a personal trainer and head of fitness at , has revealed four great exercises that focus on your bum.

She said: “You can mix up your butt / leg day workouts by adding some glute activation exercises that really help to switch your butt on during a workout.

“You can do these at the start to help warm up your glutes specifically before exercising as this will ensure they are fully engaged throughout the workout.

“Alternatively, you can add these to the end of the session to really feel the burn! Don't be deceived, they may look like simple body weight exercises but these will set your butt on fire!”

Here are her top recommendations and tips for working the glutes...

Fire Hydrant

4

This exercise primarily targets your outer glutes.

Start on your hands and knees, with hands under your shoulders and knees under your hips, maintaining a neutral spine.

With a 90 degree angle at the knee, raise one leg out to the side as high as you can. Keep the core tight throughout the movement. Lower the leg to the starting position and repeat.

Donkey Kick

4

This exercise is perfect because it hits three important butt muscles: the gluteus maximus, gluteus medius and gluteus minimus.

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.

Kick one leg back and drive the heel up towards the ceiling, maintaining a 90 degree angle at the knee. Squeeze at the top and then lower to the starting position. Do not let your knee touch the ground before repeating the movement. Keep the core tight throughout and try not to rock the body as the leg moves.

Lateral Kick Outs (on the floor)

4

This exercise is great for activating your gluteus medius.

Start on your hands and knees with hands under your shoulders and knees under your hips, maintaining a neutral spine.

Bend one knee and bring it in towards your chest (starting position). Keeping the abs tight kick the leg straight out to the side in line with the hip and parallel to the floor, feet flat with toes pointing forwards.

Bring the knee back in to the starting position and then repeat. Try to keep your arms straight and core tight throughout.

Single Leg Glute Bridge

4

Another great exercise to really work your three major gluteal muscles.

Lie on your back with knees bent and feet flat on the floor, arms down by your sides.

Drive through the heels and lift your butt off the ground, keeping the upper body on the floor. Raise one foot off the floor and extend the leg towards the ceiling with a flat foot (starting position). Use your hands to maintain stability at your sides.

Keeping one leg straight in the air, lower your butt to just above the ground and then drive through the foot that is planted on the floor to raise your butt back up as high as you can, squeezing your glutes at the top. Repeat the movement for 20 reps.

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• Perform all of the exercises back to back on one leg.
• Once you have completed all exercises swap to the other leg (no rest).
• You should do 20 reps per leg. Once you have done both legs, rest for 60 seconds and go again, and then repeat five times.

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Previously we revealed the bizarre workout leggings that are designed to make your bum look BIGGER.