Every woman wants to have firm buttocks that are not embarrassing to show off in a bikini or tight jeans. Are you happy with the appearance of your butt? If not, we'll tell you how to squat properly to pump up your butt and give you seven ways to make your butt more toned.
These exercises are much more effective than the most exhausting cardio workouts! You don't have to do the same thing every day. You can choose from 7 types of exercises, which are ranked from easy to difficult. They can be modified to make the task easier for beginners, or made more difficult by using additional weight. Try these exercises and see how your body changes!
How to squat correctly to pump up a girl’s buttocks?
The main condition when performing any exercise, for it to be effective, is to feel the work and load on the muscle that you want to pump up or tighten. If you squat with a barbell and don’t feel your gluteal muscles working, but feel the load on your legs, then you’re doing the exercise incorrectly or it’s not suitable for you. We have selected for you 7 ways to squat to pump up the buttocks of a girl of any level of training. Now you can find your butt squats and build your butt.
1. Regular bodyweight squats
This is the most common squat. No weights, dumbbells, etc. Take the basic position, feet shoulder-width apart, knees looking slightly to the sides, squat until the knee joints have an angle of 90 degrees, and then, when lifting, pass the entire weight of the body through the heels. Remember that while performing the exercise you should not lean forward and should keep your back straight.
2. Plie squats
In this case, your legs should be wider than when performing a regular squat, your hips should be located at a greater degree to each other. The squat technique is standard. Be sure to keep your back straight and your knees bent to the sides, not forward. This way the inner thigh muscles will be more involved. If you need to make the exercise more difficult, use additional weight.
3. Pulse Squats
Start from a standard starting position. Once at the bottom, instead of straightening your legs completely, go only halfway up and lower down. Repeat several times in the form of “pulse” squats. You will feel your muscles burning!
4. Plyometric squats (with jumping)
This type of squat will get your heart rate up. The squat technique is standard, but at the bottom of the squat you should rise and lower very slowly.
This type of squat is performed on one leg. You need to bend your left leg behind or keep it straight in front while squatting on your right leg.
This squat is performed with legs wide apart like a plie, but it can also be done not so wide: the knees should be turned outward as much as possible. You need to keep extra weight at chest level to increase the load on the muscles of your legs and buttocks.
7. Barbell Squats
This type of exercise is for advanced athletes and should be done in a gym. Place the barbell on your shoulders, mostly on your trapezius muscles. The technique is standard, but the exercise is considered advanced due to the large additional weight.
Now you know different options for how to properly squat to train your buttocks. If you need a ready-made complex, then pay attention to. This is a very simple and effective complex for strengthening the butt muscles.
Squats for the buttocks: video instructions for performing the exercises
100 squats for a beautiful butt
Correct squat technique for buttocks
Bodyweight squat variations for glutes
How to do plie squats
Plyometric jump squats
Single leg squats (pistol)
Some people argue that barbell squats are not necessary for girls, and are even harmful. They say that not only the buttocks grow from them, but also the quadriceps. And then there are the unaesthetic legs of a football player, and other joys that we don’t want at all when we go to the gym to get slim.
Another thing is that no constructive replacements are usually offered. At most, they recommend doing plie with a dumbbell. Or the Bulgarian split squat, which is known to be a little more difficult than a simple squat. And it’s practically impossible to do if the beginner has zero technique. To be fair, the quadriceps works in all types of squats, and you won’t be able to isolate it. So some growth will have to be tolerated. But with the right technique, the buttocks work more.
Barbell squats for girls: benefits and harms
The problem with everyone who excludes the squat from their training is not only that they are deprived of fun and a reason to appear very cool in the eyes of their male gym brethren. The trouble is that by giving up squats and deadlifts, we get training without the necessary hormonal response.
Basic exercise causes a massive increase in oxygen consumption under load, and a surge in GH levels.
These two factors help not only to recover better from the two dozen isolation nut swings that we all practice, but also to burn more fat before, during, and after training. So the whole point is not only about the roundness, but also about its absence in unnecessary places.
Barbell squats for girls also solve the following problems:
- allow you to get rid of slouched posture. You simply won't lower yourself into a squat if your shoulder blades are spread across your back, your lower back is arched forward, and your stomach is hanging out for everyone to see. Getting ready is the first thing a proper squat teaches. Tighten and lower the shoulder blades, fix the native lumbar region by rigidly drawing in the abdomen. These skills are very suitable for everyday life. For example, those periods when you desperately want to look slimmer, but you can’t;
- They strengthen the abs in static conditions better than a million twists at different angles on all sorts of strange objects. It is the strength of the transverse abdominal muscles that is lacking in those comrades whose stomach falls forward, despite the enormous amount of work done on the abs;
- with the right technique, they help avoid injuries in typical “female” activities such as high-repetition training for muscle quality, and 100 forms of running to burn fat;
- help reduce the amount of cardio exercise performed to a reasonable limit by increasing calorie consumption, and, finally, spend less time in the gym
But with careless technique, back squats performed with a barbell on your shoulders can be dangerous. Strictly speaking, the barbell should not rest on any shoulders at all. You should start learning from the “bar below the trapezoid” position; those who continue can put weights on the top of the trapezoid as soon as they learn to remove the swing and lifting of the shoulders.
Squatting with a barbell correctly is also not easy because there are individual developmental characteristics that must be taken into account when setting up the technique. You can often find the opinion on the Internet that a girl should squat with a barbell on her shoulders, with her pelvis on the floor, deeper than parallel. And an excellent explanation of the methodological “calculations” - they say, girls want to pump up their buttocks, so that’s where they work. “There” they do not work for everyone, and for many such a squat is contraindicated due to lordosis of the lumbar region. In general, it is better to decide on individual equipment in advance.
Anyone can do a barbell squat correctly.
The standards for this movement differ between powerlifting and bodybuilding. The peculiarity is that the lifter’s version is more anatomically determined:
- they go under the barbell with their stomach already retracted and their shoulder blades pulled towards the spine, the bar is set quite low, just below the midline passing through the rear delts;
- check your posture, gather yourself, remove the apparatus, step back, place it at a comfortable foot width in two steps and begin the exercise;
- the feet stand at a width that is comfortable for the hips and does not allow the kneecaps to move inward;
- the bar lies low, which eliminates the separation of the shoulder blades and loss of stability, usually accompanied by a back injury;
- toes are moderately spread to the sides, adding stability to the pose;
- the movement begins with the pelvis down and back, accordingly the knees bend. This squat is similar to how we usually sit on a low bench;
- throughout the entire movement, the abs are pulled in, the back is in a natural arch, the forward bend is very moderate, the body does not rest on the hips;
- at the point of maximum depth, the lumbar region does not “unwind”, and the pelvis does not make the characteristic “peck” downward. Sometimes a squat with this movement is allowed, but not for beginners training for aesthetics. “Pecks” and “kicks” due to bending the legs can occur during power squats, with small jumps; they are not used in health fitness;
- This is followed by a smooth lifting of the weight due to extension in the hip and knee joint.
Individual squat technique involves determining the available depth and maximum forward lean. Stand in profile to the mirror and sit down. As soon as you notice that the lumbar region “unwinds” and the pelvis “pecks” - you have reached the maximum depth, fixate on it, there is no need to force it any further.
The slope should be the same as what you get if you sit with your knees on the wall with your toes at a distance of 10-15 cm from its surface. There is no need to lower your chest any lower.
Well, the spacing of the feet and the distance between the knees is selected so that there is no transfer of body weight to the toes, and various vibrations of the hips (their opening and spreading).
It is best to learn the barbell squat technique from a trainer. Independent exercises are also good and will come in handy, but only after you automatically correctly take the weight from the racks, gather yourself, and smoothly perform both lowering and lifting the weight. Most gyms offer some personal training, which will help.
A coach is also needed to determine what additional exercises will help you get rid of bad squatting habits. Such habits are developed by the way we walk and sit from childhood, and can be very harmful when we gain weight.
Don't want to squat with a lot of weight? Strength training should be progressive. You cannot achieve results by training with an empty bar your entire life. Typically, girls who train reach one and a half body weights on a barbell in a year or two of training in the “three workouts per week” format, and this is not a record, but a completely typical indicator.
Types of squats with a barbell
In addition to the so-called lifter squat, there is a weightlifting version - it involves a high position of the bar, on the trapezius muscle, and extremely high flexion in the hip joints. It is used extremely rarely in health and fitness practice.
The options used in bodybuilding involve “playing” with the width of the feet. A wide squat with toes pointed to the side - plie - is considered to load the buttocks. Position with narrow feet and pelvic abduction - to work the front surface of the thigh
Based on the type of bar position, squats are divided into:
- frontal - the barbell is placed on the chest and held either with a hook grip (forearms parallel to each other, the barbell rests on the shoulders) or by crossing the arms;
- with the barbell above your head - or more precisely, the bar lies slightly behind your head. The barbell is taken from the floor with a jerk grip (hands almost under the pancakes, wide) and jerked upward, turning the shoulders and pointing the projectile slightly behind the head. A squat is performed in this position. Beginners are often given the movement in a simplified format, with a light gymnastics stick. It helps to correct minor postural disorders and learn to hold your back correctly.
Related to the barbell squat are the exercises of the same name in the Smith machine and hack machine. They are aimed at isolating the legs, and create a slight load on the stabilizers.
For a beginner, it won't be a big problem to squat every workout if you do 3 sessions per week. As the weights increase, it is necessary to organize your training according to the principle of “squat only, or deadlift only” to avoid overloading the central nervous system.
By nature, women have a wonderful muscular frame, developing which its owners will further emphasize the beauty of their body. A beautiful elastic butt is the “center of the universe.” If in youth the skin is elastic and you can wiggle around the city in a short skirt without doing anything, then after 20–25 years you need to seriously take care of your appearance to preserve your beauty. And the “elixir” of women’s youth is women’s squats with weights.
The women's squat has a distinctive feature from the men's squat - a shifted emphasis on the load on the buttocks and hamstrings. It makes your legs more graceful, slender and attractive.
However, many girls are afraid of squats, arguing that this is an opportunity to become masculine. Indeed, very often, due to ignorance, girls in gyms squat just like men. As a result, they have potholes in their legs and lack of buttocks.
Having studied the technique of performing female squats and using it correctly, a woman will never swing like a bodybuilder. These athletes have their own history, not without use.
Squats are the most effective exercise for the overall development of the legs and buttocks. But only if you do it correctly! Therefore, at first it is better to practice not alone, but under the supervision of a trainer, in order to hone the technique to perfection.
- Stand straight with your feet firmly in a comfortable position shoulder-width apart (the wider your feet, the more your gluteal and hip adductor muscles will engage).
- Turn your socks slightly to the sides.
- Straighten your back and bend slightly forward.
- Keep your head straight or slightly point it up, but under no circumstances try to look down at your legs.
- Start by sitting down, pressing your heels firmly into the floor and keeping them there throughout the entire set. Do not bring your knees beyond the line of your toes.
- During squats, move your buttocks back. Squat raises should not be performed using the quadriceps, but rather as a result of strong tension in the gluteal muscles.
- Slowly and smoothly sit a little deeper than parallel (in the lower phase, the buttocks will take on the bulk of the load).
- Stand up without jerking, but without fully extending your knees, so that the load is not transferred to the joints, but remains in the muscles all the time.
- Repeat the required number of approaches.
At first, you should not lift heavy weights. Work for a while with your own weight or with a very light load. And only after the technique has been brought to automaticity, and the target muscles are well felt during the exercise, can the load be progressed.
And also, don’t expect a miracle after a week of classes. To achieve the desired result, you need to sweat a lot. You need to pump up your butt not just 1-2 months before the opening of the beach season, but throughout your life, and then the “fifth point” will thank you with its elasticity and attractiveness.
Video about the technique of women's squats with a barbell for the buttocks:
Squats with a barbell for girls are an indispensable component of the entire range of available exercises, regardless of the level of training and training goals. The reason for such a categorical opinion of experts is the extreme effectiveness of this exercise for achieving quick and noticeable results.
A slender figure, beautiful buttocks, quick loss of excess weight - all these goals will be achieved several times faster if the training includes the barbell squat, which is so unloved by many. This article will talk about how to correctly do a squat with a barbell for a girl, the technique of performing it and features that are worth paying attention to.
Features of the female body
Any training process aimed at achieving results must be built on a solid foundation of understanding human physiology. When talking about women's training, you must always remember the basic physiological characteristics of the female body.
Here is a partial list of features that we must consider when choosing the optimal training process for women:
- Testosterone levels in women are almost 20 times lower than in men. Based on this fact, you can safely build a training program with iron without fear of becoming the owner of a male figure (in the absence of targeted pharmacological support);
- the fat content in the female body is 10-15% higher than in the male;
- a woman’s muscle mass is almost 15% lower than that of a man;
- When performing strength exercises, girls are more active than men in using the utilization of fat mass to extract energy. However, at rest the situation is the opposite.
Based on the above characteristics of the female body, we can come to the conclusion that heavy basic training is the best way to utilize fat tissue without fear of achieving hypertrophy of muscle mass. What squats really do for women is that when added to any training program, they make it significantly more effective. However, differences in physiology and metabolism do not exhaust the question. This also entails differences in the barbell squat, where the correct technique for men is not entirely suitable for women.
Squat Efficiency
The benefit of barbell squats for women is that it is one of the most energy-intensive exercises, which involves the largest number of muscles.
The consequences of regular squats will be:
- reduction in the amount of fat mass in the body;
- increase in muscle mass content;
- increasing endurance;
- strengthening the spine;
- improved blood circulation;
- improving the condition of the cardiovascular system.
And this is not a complete list of the “benefits” that squats provide.
What muscles are involved?
What muscles are pumped when squatting? Girls value squats, seeing them, first of all, as a means for building beautiful gluteal muscles. However, what is often overlooked is that doing just this exercise will allow them to sufficiently work out almost all muscle groups.
Namely:
- hamstrings;
- quadriceps femoris;
- gluteal muscles;
- back muscles;
- abdominal muscles.
Bodybuilding stars are unanimous in their conclusion, based on the experience of decades of training. Their conclusion is this: it is impossible to effectively work and build an isolated muscle group without heavy basic exercises in training, which is the subject of our topic today.
Features of the exercise
Common Mistakes
You must always clearly remember what you absolutely cannot do in a squat. Here is a list of the main “don’ts” that are eliminated by the correct technique of performing a squat with a barbell:
- Do not lift your heels off the floor. The thigh muscle does not stretch, and the effect of the exercise is reduced.
- Don't slouch. The roundness of the back unevenly distributes the load on the spine, which is likely to lead to injury.
- Don't bring your knees together. Bringing your knees together when squatting will not allow you to perform a squat successfully due to disruption of the biomechanics of movement.
- Do not bring your knees past your toes. A rule that is now being disputed by many authorities due to the inevitability of “knee protrusion” during a deep squat. If you squat until your thighs are parallel to the floor or below, this rule must be remembered and followed.
- Don't look down at your socks. The position of the gaze is important from the point of view of maintaining the necessary and sufficient arch in the lower back when performing the movement. Failure to do so will result in injury.
On your own or with an instructor
Lack of guidance from a qualified trainer is not a barrier to mastering the barbell squat. Every girl is quite capable of mastering this type of exercise on her own, using numerous Internet resources and watching videos on how to properly do squats for the buttocks.
However, if you have the opportunity to use the services of a professional trainer, you should give preference to this option. Just a few sessions with a trainer are guaranteed to eliminate possible errors in technique and significantly speed up progress. In addition, the instructor will help you create a squat program for girls, the pattern of which has some differences from that of men.
The difference between a women's squat and a men's squat
The difference in goals when performing this exercise in men and women also entails a difference in execution technique. The emphasis in squats for men is on the quadriceps, while the load on the gluteal muscle is reduced.
The emphasis in squats with a barbell on the shoulders and the execution technique for girls is on the development of the gluteal muscles, thereby reducing the load on the quadriceps. That is why the technique of correct squatting for girls is extremely important, due to the specificity of the goal and the other above-mentioned features.
Warm-up
Regardless of the level of training and weights on the apparatus, it is necessary. Its main task is to prepare muscles, joints and ligaments for loads above the level at which they are “accustomed” to being. This will avoid possible problems with the knees and spine, which can arise even with the correct technique, due to the body’s unpreparedness for the load.
If squats are performed as the first exercise in training, you need at least 15 minutes of active warm-up, including stretching exercises. If squats are performed in the middle or at the end of the training session, there is no need to do a special warm-up.
Execution technique
You need to do the following:
- Stand up straight with a barbell on your shoulders, feet shoulder-width apart or slightly wider, toes pointing to the sides.
- Bring your shoulder blades together so that the bar rests on the “cushion” of the trapezius muscle.
- Straighten your back.
- Fix your gaze on a point above eye level.
- Start moving down while moving your pelvis back.
- As you begin the downward movement, inhale.
- Remembering the necessary “don’ts” (heels, posture, arching in the lower back, etc.), lower yourself to the lowest point without relaxing the muscles.
- Start the movement from the bottom point using the strength of the gluteal muscles. Girls, in order to do a proper squat, need to focus their attention on the buttocks.
- As we begin to move upward, we begin to exhale.
The answer to the question of how to properly squat with a barbell for a girl lies precisely in the emphasis on rising from the squat using the gluteal muscles. It is because of this difference that girls should not use literature or videos describing how to properly squat with a barbell for men, because in this case they will not be able to make significant progress in this exercise.
Types of squats
The classic barbell squat has many variations. Let's briefly list the main ones.
The depth of squats can be up to the parallel of the thigh with the floor or up to an “acute angle” between the thigh and shin. A deeper squat creates a greater load on the buttocks, so special attention must be paid to the technique of correctly performing deep squats with a barbell.
The position of the legs can be narrow or wide. Wide stance of the legs increases the load on the gluteal muscles. The placement of the feet can be parallel or non-parallel. The greater the angle of spread of the feet, the higher the load on the buttocks. The position of the bar can be on the shoulders or on the chest.
Squats with a barbell on a Smith machine
Exercises in Smith for girls, by varying the angles of impact, are especially effective due to the excellent development of the gluteal muscles. The Smith squat technique has its own characteristics, and it is necessary to consult with an instructor on how to properly squat in Smith.
Contraindications
Any physical activity is limited by the health status of a particular person. Barbell squats are no exception. Here is a list of health indicators under which you should decide to include barbell squats in your training program together with your doctor:
- cardiovascular diseases;
- diseases of the spine;
- joint diseases;
- previous injuries;
- previous abdominal surgeries;
- any disease in the acute stage.
Precautionary measures
Here is a list of basic precautions that can significantly protect against injury:
- mandatory and sufficient warm-up;
- correct technique;
- using a squat belt;
- gradual increase in weights;
- Instructor or partner insurance. For women, the Smith machine when performing exercises is a good alternative if there is no insurance for the period of strengthening the technique;
- classes according to plan;
- balanced diet.
What exercises can replace
There is no equivalent substitute for the barbell squat. If for some reason you cannot include this exercise in your complex, you need to use 2-3 exercises to achieve a similar effect.
Here is a list of exercises that you can use:
- weights on one leg;
- squatting with a weight on a belt;
- squatting on one leg;
- squats with dumbbells in hands;
- lunges with dumbbells;
- lifting the buttocks with a barbell.
A few words about gradualism
This, at first glance, simple and uncomplicated exercise is fraught with many nuances, which may require more than one lesson to study. Working with light weights, and ideally, mastering the technique through the squat exercise with a bar on the shoulders for girls, is one of the best options. It will take time, but it is worth it, since squats are the most effective exercise with which you can pump up your butt, the limit of perfection of which, as we know, does not exist.
Video
From this video you will learn how to properly perform squats with a barbell for a girl.
You can give a beautiful shape and additional volume to your buttocks through various exercises. Squats were and remain the most effective and efficient. The main thing is to master the technique of execution. If you squat correctly and know what other exercises allow you to correct your shape, your butt will not only increase in volume, but will also become elastic. An understanding of the structure and function of the gluteal muscles plays an important role.
The buttocks are formed by three posterior muscles - large, medium, small. Each performs its specific function. The large one is used when moving the legs to the sides and back, while straightening the torso, and occupies the largest area of the buttocks. The small one is located directly under the large one. Together with the middle one, they work only when the leg is abducted to the left and to the right.
The gluteus maximus muscle is most active during body extension. A similar load can be caused by doing:
- squats with weights - dumbbells or barbells;
- lunges;
- Romanian and deadlift;
- bending when a barbell rests on your shoulders.
Medium and small are involved in work when:
- swing your leg while lying on your side and from the lower block to the sides;
- leg extensions in a sitting machine;
- abducting the legs from a standing position with the machine lever.
What are the benefits of squats?
Engaging multiple muscle groups is not the only benefit that exercise brings. Thanks to squats, physical fitness improves and the cardiovascular system is strengthened. If you squat regularly, not only will your buttocks change for the better, but your abdominal and back muscles will also become stronger. The pressure created in the chest during exercise improves the function of the respiratory organs, which helps saturate the body with large volumes of oxygen.
How does exercise help pump up the buttocks?
The only movement that allows you to use the large, medium and small muscles to the maximum is straightening the torso, and, therefore, squats are the best way to pump up these groups. And the lower you go, the more effective and efficient the exercise. Deep squats allow you to pump up and make your gluteal muscles elastic much faster.
Muscle strengthening occurs only when you work with weights. Training with weights helps muscles increase in volume. For each individual approach, 8-12 squats should be performed. After a cycle of repetitions, be sure to take a one- or two-minute break to rest.
You can't take light weight. The load must be noticeable. The correct choice is evidenced by the inability to perform more than 12 squats per approach. If there is no such refusal, the weights are too light. Of course, those who have never squatted with weights need to master the technique with a low load, and only then increase the weight at each session.
Technique for performing squats with a barbell
You need to do the exercise technically correctly:
- The bar, located in a special power frame, is positioned at the level of the shoulder girdle. They approach the bar with their backs, and the bar is placed on the upper area of the trapezoid. It is forbidden to place the load on the vertebral sections of the neck. This is extremely dangerous.
- The barbell is removed from the rack and a couple of steps are taken forward. The legs are placed so that they are the width of the hip region. The socks can be spread slightly apart or placed strictly parallel to each other. The chin is kept slightly raised, which allows you to look up.
- Slowly squat while inhaling. The hips are lowered so that the knees do not extend beyond the toes, since this negatively affects the knee joints, but form a strictly right angle. The back is kept straight, the shoulder blades are brought together, the gaze is directed upward, the elbows are directed slightly back.
Important! You should not round your lower back or move your body forward too much. The tailbone must be pulled back, because without this the muscles will not stretch and, therefore, grow in volume.
- With the force of the gluteal muscles, as you exhale, they rise upward, but faster than descending. The knees are straightened, the torso is extended. Having returned to the starting position, you should not completely straighten your knee joints, as this will remove the load from them.
What squats help you quickly and effectively increase your butt volume at home?
Every girl can become the owner of beautiful and firm buttocks. The main thing is to set a goal and train regularly. It is not even necessary to visit the gym and exercise under the strict guidance of a trainer. You can also train at home. The exercises below, as well as important tips and tricks, can help you with this.
They are supposed to work exclusively with their own weight. Aimed at working the quadriceps, major, and adductor muscles. Without the use of weights, the lumbar extensors and core receive minimal load. It is a mistake to believe that the lack of load makes squats easier and simpler.
They are difficult for an unprepared person, since they are the most difficult exercises in physical education. It is certainly much easier to squat with your own weight (without weights), and even a beginner can easily master the technique. This allows you to tone your muscles so that after some time you can move on to working with a barbell.
Classic squats should be performed by those who need to prepare themselves for a serious load and understand the correct technique. This exercise is not suitable for pumping up your buttocks. It only tones the muscles, but does not increase volume.
They are a squat in which the pelvis is lowered so that it forms an acute angle at the knees, that is, it is below the level of parallel to the plane of the floor. This allows you to load both medium and large muscles well. Additionally, the work includes the adductors, lumbar, abdominal muscles and quadriceps. Thanks to a deep squat, it is the buttocks that are loaded, since they are the first to start working when lifting.
The range of motion increases, which increases tension and effort in the muscle fibers. And if the classic version does not give growth, then a deep squat, on the contrary, allows you to pump up your buttocks well. Not everyone can squat deeply. If your ankles are not flexible enough, this exercise will not be possible.
The legs are placed shoulder width apart. Close placement of the feet will not provide a stable position, so they must be slightly spread apart. Thanks to this pose, the middle and large, quadriceps, lumbar, adductor and abdominal muscles work. This squat allows you to optimally use the glutes, but it is only suitable if you have flexible ankles and ligaments, good length of the torso and hips.
For some, due to their physiological structure, it is difficult to squat from this position. If difficulties arise, then place your feet a little wider or turn your toes slightly. This allows you to achieve stability and properly load the muscles. The main thing is that while squatting, your thighs should be horizontal at the lowest point.
Wide squats (sumo) work the adductor magnus, gracilis, middle and major quadriceps muscles. And if in a classic squat the adductor femoral muscles are minimally involved, then in this exercise they receive a significant load. This squat variation is not recommended to be performed in isolation. It should be done in combination and not on a regular basis, as it causes the inner thigh to increase in volume.
Cross lunges or curtseys are another variation of the squat. Its action is mainly aimed at the muscles of the buttocks medius and maximus and the quadriceps. The semimembranosus, semitendinosus, dorsal, abdominal muscles, as well as the hamstrings receive a small load.
The curtsy is a great addition to a leg training program. There are many different variations of cross lunges. They help to perfectly stretch the gluteal muscles. The only point is that the joints must be very flexible to perform such a squat.
The technique is no different from classic squats performed with a barbell. Similar muscle groups are involved. A significant advantage of dumbbells and kettlebells is that there is no compression on the spine. The use of these weights makes it possible for those who suffer from injuries and displacement of the vertebrae, osteochondrosis, intervertebral hernia, that is, cannot squat with weights on the shoulder area. This makes kettlebell dumbbells a great alternative to barbells.
This version of the squat got its name for its similarity to ballet technique. The exercise loads the adductor femoral, gluteus medius and gluteus maximus muscles. The work involves the quadriceps, abdominal muscles, and lower legs. To perform a plie squat, you need to have a fairly flexible hip joint.
The advantage of the exercise is that the quadriceps are not overloaded. However, given that the training is aimed at growing the buttocks, squats in this technique must be performed technically correctly. Lowering and lifting should be carried out not through the hips, but through the buttocks; it requires good concentration on the movements.
An excellent option for good development of the gluteal muscles. Working with your own weight allows you to provide an excellent load, but does not require the use of any additional sports equipment or equipment. Performing a pistol requires physical training. It is almost impossible for a beginner to master such a squat, so it is done when the muscles are already sufficiently prepared.
The greatest load falls on the large and quadriceps muscles. The downside is that such a squat is quite traumatic for the knee joints. This imposes certain restrictions. People suffering from pain or any problems with their knees should not do the pistol exercise.
Working with free weights during squats, if the technique is one hundred percent correct, allows you to make your buttocks firm and beautiful better than any other type of physical activity. Form formation occurs much faster when muscles serve as stabilizers, providing balance. The barbell option is contraindicated for people suffering from pain and spinal injuries.
An excellent squat machine that can replace the barbell option, but only temporarily. By working out in a Smith machine, you can prepare yourself for a real load in order to form a strong muscular corset and master the technique of using a barbell.
This makes the machine a great bridge between bodyweight, dumbbell, kettlebell, and shoulder-weighted squats. A simpler execution is achieved by relying on the bar and a stable position of the body with the knees, which allows you to properly load the quadriceps and glutes. You can squat in the machine with any position of your legs.
A set of squats for buttocks for 30 days
It consists of increasing the load every week, but at the same time reducing the number of repetitions in four approaches:
Additional exercises that are recommended to be included in the complex program for pumping up the buttocks
Along with squats, it is recommended to include other exercises in the training program that allow the buttocks to grow faster and more efficiently, ensuring the development of all muscle groups. In addition to squats, you should do:
- deadlift with straight or bent legs;
- bending while standing or sitting with weights on the shoulders (barbell);
- swing your leg back in the simulator;
- gluteal bridge;
- spread your legs in the exercise machine;
- hyperextension;
- swing your leg up with emphasis on your forearm.
Reasons for the absence or presence of muscle pain after training?
Any physical activity causes the muscles to feel tension, accompanied by microscopic tearing of the fibers. Unprepared muscle groups, as a rule, begin to hurt the next day after training. Painful sensations are in no way associated with lactic acid or lactate entering the gap. The latter stops after a maximum of four hours, and the pain does not go away until several days. The cause is the crack itself, that is, injury to the muscle fiber.
Proper loading is not accompanied by pain from rupture. Its complete absence also does not indicate the effectiveness of the training. Regular exercises gradually dull the discomfort of pain. When such a moment comes, it means it’s time to move on to heavier loads, but, of course, not excessive ones. Otherwise the pain will occur again.
Injury prevention
To avoid injury, training should always begin with a warm-up. Warming ligaments and muscles reduces the likelihood of tears and sprains. Excessive stress on the spine and joints can be avoided with the correct technique.
How to choose the right weight of weights?
It is best to start squatting with your own weight. If possible, it is better to practice until the technique is fully mastered, under the guidance of a good trainer. The load is increased gradually. First you should take an empty bar. When the knees begin to remain motionless and the body does not fall forward, the weight is increased.
Weights should be chosen so that you can not only stand and squat with them, but also climb. You should add no more than 5 kg, and not every session. If 12 repetitions are easy, increase the weight, but reduce the number of repetitions slightly.
How long does it take to build beautiful buttocks with squats?
Proper rest and regular training are the key to success, but body structure also plays an important role. In any case, the results are not immediately visible, but appear gradually, but differently for everyone. For some, three months is enough, while others will need six months to achieve results. In addition, it is important to consider how many centimeters you want to add to your buttocks - 3 or 10.
