6 Squat Exercises for Buttocks

To keep your buttocks firm and firm, it is important to do squats at least 3 times a week for about 20 minutes, and after a month of training, you can feel your butt bigger and firmer.

The squat, also known as squat, is a very complete exercise because, in addition to exercising the butt, works the belly, thighs and back, helping to lose weight, lose fat and cellulite and tighten muscles, obtaining results in men and women.

In addition, squatting exercises improve body contouring and contributes to good body posture, which can be done in the gym or even at home.

1. Simple squatting

To properly do the simple squatting you should:

1. Stand: open your legs, spread your feet shoulder-width apart, and rest them flat on the floor;
2. Bend your knees: your knees should be bent, throwing your hips down, slightly over the knee line, and push your buttocks backwards, as if you were sitting on an imaginary chair, keeping your back always upright;
3. Extending the legs: one should stretch the legs, which are folded, to return to the initial position, standing.

During exercise, you should always look forward and keep your arms out in front of your body, swinging them to the rhythm of the squat, to maintain balance. Learn more at: How to Do Squats Correctly.

2. I go deep

In order to make the sink, also known as lunge or squatting with advance, one must keep standing and:

1. Step forward: knee should be flexed until the thigh of the advancing leg is parallel to the floor. The front foot should be fully supported on the floor and the back should keep the heel raised, not touching the floor.
2. Lowering the hips: slowly lowering until the front joint forms a 90º angle, and the knee of the back leg is very close to the ground, almost touching.
3. Raise and return to the starting position. At the end of the repetitions, you should change the order of the legs, going from front to back and back to front.

During the exercise you can place your hands on the waist, behind the head, pick up dumbbells or do on top of the bosu to make it harder to exercise and work more on the butt muscles. This exercise can be done standing, jumping, or bustling throughout the room.

3. Squat juice

The squat juice is similar to a simple squat, just requires that you move your feet apart, turning them slightly outward, and follow the same steps as the simple squat.

This exercise can be done without using weights, however, results appear faster when using dumbbells or kettlebells, for example.

4. Squatting with bar

The squat with barbells can only be done in the gym and should be done with the help of a teacher, so as not to injure your back.

The person should position the bar in the back, taking with the hands and positioning the elbows for the front. Then you have to follow the simple squatting steps, never dropping it.

In addition, discs with different weights or even squatting with feed can be added to the bar, which makes exercise difficult.

5. Squatting with jumping

By doing the jumping squats, in addition to helping to tone up, it contributes to lose fat and increase cardiorespiratory endurance as there is an increase in energy expenditure. That's how it takes, jump, jumping up, whenever you get up after flexing your knees.

This exercise can also be done on top of an equipment called bosu, using the round side facing up or even with the equipment reversed.

6. Play ball on the wall

Ball exercise on the wall, technically known as wall balls, means that a person can do a simple squat properly and requires the use of a medicinal ball. In this exercise you should:

1. Standing: You should move your legs shoulder-width apart facing a wall and pick up the ball;
2. Do the simple squatting: bending the knees, throwing the hip down and pushing, the buttocks back;
3. Throw the ball against the wall: the ball should be propelled up and forward fully extending the arms and should go as high as possible;
4. Grab the ball: while the ball goes down, the person must catch the ball by the neck, squat and throw it again.

This exercise is a very complete exercise since one works the legs and the arms in a single movement.

How much squatting should be done

There is no universal number of squats to do, because it varies greatly between each person and their physical constitution, as well as fitness. However, in most cases it is advised to do 3 to 4 sets with 12 repetitions, starting with no weight and then adding weight, holding in barbells or sticks, for example.

However, the ideal is always to do an assessment with a physical education teacher at a gym for the best results.

Squat training for glutes

While performing the squats it is very important to maintain the contraction of the butt muscles and take a few seconds to do each movement in order to stimulate the muscles. In addition, for the results to appear more quickly, weights should be added, where possible, such as dumbbells, barbells or shin guards, for example.

Here is an example of a workout that you can do at home or at the gym.

The difficulty of the training should be increased progressively and according to the person's ability to increase or decrease the number of repetitions and series of each exercise or adjusting the load of the equipment that is used.

At the end of the workout it is essential to lengthen the muscles that were work so as to allow its proper recovery. Here's how to do it: Stretching exercises for legs.