Should we do the Squat Challenge? The answer is no Squats are great for strengthening the glutes and lower leg muscles, but targeting one part of the body for 30 days will not help your weight loss or glute shaping goals

Instead, it is much more effective to do a number of exercises that target different parts of the glutes Not sure where to start? Here we have compiled a list of the best exercises

Start with the Squat Challenge Most last for 30 days or more and increase the number of squats you do per day Squats are a great lower body exercise, but squats alone will not miraculously tighten your glutes and thighs Doing squats every day is better than sitting around and doing no exercise, but if you have a goal of losing weight or toning your glutes, this is probably not the best way to achieve your goal

If done correctly, squats will target the glutes, hip flexors, and quads, as well as the calves, hamstrings, and abs Repeating squats hundreds of times can cause a loss of form, strain the lower back, and put you at risk for injury

If weight loss is the goal, it is best to target the entire body, not just the legs Here are 10 exercises that are great for blowing off belly fat If you are a runner looking to avoid injury, it is important to work the glutes, but don't just focus on the glutes; there are a variety of exercises to do just that Finally, if you are looking to shape up your glutes and lower legs, it is much more effective to target the various muscles of the glutes

In addition to squats, add the following exercises to your workout routine to tighten and strengthen your glutes:

Single-leg deadlifts are great for runners who are working on lower body strength They also target the back, core, and legs, making them a good choice for anyone looking to tighten their lower body To perform the single-leg deadlift, hold a dumbbell or kettlebell in each hand and stand with your feet shoulder-width apart Lean forward, hinging at the waist, weight on one leg, and straighten the other leg behind you Return to the starting position and do the same with the other leg This is one rep Aim for 20 reps, 10 on each leg

Click here for a video on how to do single-leg deadlifts

Another simple exercise, the glute bridge targets the hamstrings and gluteus maximus, while also strengthening the core To perform the glute bridge, lie on your back, bend your knees, and place your feet on the floor While engaging your core (imagine sucking your navel in toward your spine), lift your hips so that your knees, hips, and shoulders are in a straight line At the top, engage the glutes and lower the hips back down to the starting position, aiming for 2 sets of 10 repetitions [17] [18] Click here for a video of how to do the glute bridge [19] [20] Like the glute bridge, the frog pump also works the gluteus maximus, gluteus medius, and gluteus minimus muscles To perform Frog Pumps, lie on your back with the soles of your feet together in a "frog" position Then, as in the glute bridge, raise your buttocks skyward, engage your gluteus maximus at the top, and lower back down This should be done for one set of two sets of 10 repetitions

Watch the video to see how to do the Frog Pump [23] [24] The donkey kick is a brilliant way to target the glutes (lateral glutes) They can also be made more challenging by adding a resistance band over the knees, but they are relatively easy to perform and can be done as long as you have an exercise mat

To perform the donkey kick, get on all fours and place your hands under your shoulders and knees under your hips Keeping your spine uncurled and your knees at a 90-degree angle, raise your legs straight up and back toward the ceiling with your feet bent Slowly lower back down to the original position Aim for 20 repetitions, 10 on each side

Click here for a video on how to do donkey kicks

The reverse lunge targets the trunk, glutes, calves, and hamstrings It can be done with just your own bodyweight or with dumbbells in hand for a more challenging workout

To perform a reverse lunge, stand with your feet shoulder-width apart and your core engaged Step your right foot back, lift your right heel off the ground, and bend both knees into a lunge Engage your core and be aware of keeping your hips under your body Return to the starting position, exerting strength from the heel of the left foot Do the same on the other side Aim for 20 repetitions, 10 on each side

Click here for a video of how to do the reverse lunge