# Denise Austin Shares 2 Simple Moves to 'Reshape Your Bottom'—and They Aren't Squats
Fitness instructor Denise Austin offers two alternative glute-focused exercises that work without traditional squats. Austin, who has built a career teaching accessible home workouts, designed these moves to target the gluteal muscles through different movement patterns.
The first exercise involves a glute bridge variation that isolates the posterior chain by lifting the hips upward while lying on your back. This movement activates the gluteus maximus and hamstrings without requiring knee-intensive movements that squats demand. The second exercise uses a lateral movement pattern, engaging the gluteus medius on the outer hip through controlled side movements.
Both exercises can be performed at home with no equipment needed. Austin emphasizes proper form over speed or intensity, which reduces injury risk for beginners or those with joint concerns. The glute bridge creates continuous tension on the muscle, while the lateral exercise incorporates stabilization work that strengthens the hip abductors.
These alternatives appeal to people who experience discomfort with traditional squats, whether from knee pain, lower back issues, or simple preference. Research on glute activation shows that multiple exercise variations produce comparable results when performed consistently. The variety also helps prevent workout monotony and allows people to train the same muscle group through different angles.
Austin recommends performing these moves with controlled, deliberate movements rather than rushing through repetitions. She suggests starting with bodyweight versions and adding resistance through bands or weights as strength improves. Consistency matters more than intensity when building muscle definition in the glutes.
These movements fit into broader glute-training protocols that fitness experts recommend for overall lower body health. Strengthening the gluteal muscles supports proper posture, reduces lower back strain, and improves movement efficiency in daily activities and sports.