When you think about exercise and butt workouts, you must include the squat. There is simply no exercise that can substitute the squat when it comes to firming and toning your butt. Besides the muscles on the butt, squats develop the muscles on the front of the legs and other leg muscles, depending of the position and the variation of the squat. For butt exercise, squats are the little black dress. They are perfect, they help you tone your body, but every now and then, you can mix things up a bit.
Squat tips and tricks
– Never round the back, no matter if you are going down or coming up. Your back must be straight up at all times. If not, you are risking an injury, especially if you are working with weight
– Your knees should never pass the tips of the toes. Going past the tips can be a concern for the knee joint. It might happen occasionally, but practice makes it perfect
– Look straight ahead, not down
– The butt and back position should always be: back straight, butt extended
– Try to limit yourself with weights. Do not start with some that are heavy, or you risk injury.
Different variations of squats
There are many variations to the basic squat. You can change position, add weights, use dumbbells, kettlebells, plates, do them with one or two legs, to the ground or just half way, perform with a smith machine and much more. We present you the basic squat and some other techniques for the No.1 butt exercise.
Basic body weight
The simple squat starts in a standing position, as tall as you can. The feet are spread at shoulder width. Now, slowly, inhale and lower your body. While lowering, push your hips back and bend your knees. Pause when you reach the ground, then exhale and push to starting position.
Basic with wider legs
A small variation of the basic squat is to spread your feet more than the basic. Your feet need to be a half step left/right from your shoulder width. When performing this squat, you cannot reach the ground by lowering. Instead, you aim to go half way there.
The starting position is standing, with finger on the back of the head and elbows back (in line with the body). Prepare to leap by dipping your knees. Once ready, jump as high as you can. On landing, perform a squat and then jump again.
Split squat with dumbbells
You need a pair of dumbbells for this squat. Hold them at arm’s length and next to your sides. Start by standing, with one foot in front of the other. For the purpose of the example, let’s start with the right in front of the left. Lower your body as far as you can while inhaling, and then exhale and push yourself back up. If you have the space, you can perform this squat by walking.
Stand straight up, with arms in front of you and parallel to the floor. Raise one leg off the floor, hold it there and push your hips back as you lower your body as much as possible. Ideally, you should reach a position where your off leg is parallel to the floor as well.
These variations are performed same as the basic squat. The difference is that you can add weight and pressure either by holding a weight plate in front of your chest. The second option is to hold a dumbbell vertically next to your chest, with hands cupping the head of the dumbbell.