Look, you’ve probably been told squats are the king of butt exercises. And yeah, they’re good. But here’s what most fitness people won’t tell you – there are two specific moves that can target your glutes way better than squats ever will.

The moves? Walking lunges and donkey kicks. I’ve been training people for years, and let me break this down for you with real science, not just gym bro talk.

What We’re Actually Comparing Here

Donkey kicks – you get on your hands and knees, lift one leg back like a dog at a fire hydrant. Simple.

Walking lunges – step forward into a lunge position, then step your back foot forward into the next lunge. Keep walking.

Squats – stand up, sit down, repeat. You know this one.

The Calorie Burning Truth

Here’s where it gets interesting. Squats burn more calories – about 8-12 per minute if you weigh around 70kg. Walking lunges? About 6-10 per minute. Donkey kicks? Only 3-5 per minute.

Why? Squats work everything – your legs, butt, core, even your back. It’s like turning on every light in your house versus just one lamp.

But Here’s What Changes Everything

Squats win for overall muscle building. No question. You can load them heavy, and heavy weight builds muscle. That’s just how it works.

But – and this is huge – walking lunges and donkey kicks do something squats can’t do as well. They isolate your glutes like nothing else.

Think about it. When you squat, your quads (front of your legs) love to take over. Your glutes? They’re just along for the ride half the time.

With walking lunges and donkey kicks, your glutes have nowhere to hide. They have to do the work.

The Real Game Changer

Professional trainers – the good ones – use these moves before squats. Why? Because most people’s glutes are basically asleep.

You sit all day, your glutes shut off. Then you try to squat and wonder why your knees hurt or your back aches. It’s because your glutes aren’t firing.

Do 10-15 walking lunges and 15-20 donkey kicks before your squats, and suddenly your glutes wake up. Now your squats actually work your butt instead of just your legs.

For Beginners – Start Here

If you’re new to this, walking lunges and donkey kicks are way safer. You can’t really mess them up. Squats? One wrong move and you’re hurting for weeks.

Start with these exercises. Get good at them. Feel your glutes working. Then add squats later.

The Money Question

All three exercises cost nothing. You can do them in your living room right now. No gym membership needed.

Want to make them harder? Grab some resistance bands for $20-50. That’s it.

So What’s The Answer?

Look, squats are still amazing. They burn more calories, build more overall strength, and make you functionally stronger.

But walking lunges and donkey kicks? They’re the secret weapons nobody talks about.

How Smart People Do It

Here’s the perfect combination that actually works:

Now your glutes are actually working during squats, and you get the best of everything.

Quick Answers to What You’re Thinking

Can I just do walking lunges and donkey kicks instead of squats?

No. You’re missing out on too much. Squats work your whole body.

How many walking lunges equal one squat?

That’s like asking how many apples equal one orange. They do different things.

My knees hurt during squats. Are these moves better?

Maybe. But see a physio first. Don’t guess with injuries.

Should I add weight to these exercises?

You can, but perfect form first. Most people get better results just progressing to weighted squats.

How often should I do these?

Squats 2-3 times per week max. Walking lunges and donkey kicks? You could do them daily if you want.

Which burns more calories overall?

Squats win for pure calorie burn, but walking lunges come close and target glutes better.

Bottom line? Squats are still the king for overall results. But walking lunges and donkey kicks are the secret weapons that make everything else work better.

Stop picking sides. Use all three. Your glutes will thank you.