It is always a struggle to know whether you are doing squats properly, and the most effective way to do them in order to grow your bum. The truth is, there isn’t a perfect way to squat as it all depends on your body type and needs. But you can improve how you do them and your frequency in order to provide the best results.
We have put together our own guide on squatting like a pro below…
There are three muscles in your butt; the gluteus minimus, the gluteus medius, and the gluteus maximus. Squats mainly target your gluteus maximus but it is important to work out your other two glute muscles as a warm up and to prevent problems such as lower back and knee ache.
You can use resistance bands to target your smaller glutes with exercises such as glute bridges and hip thrusts as a warm up. Resistance bands tend to be placed around a person’s thighs in these exercises to maximise the work out.
Not only do you get to warm up your butt and prepare for squats; but working your smaller glute muscles also helps to round off the top of your bum, improve hip rotation and improve balance.
Your form is very important because a bad form can cause aches or ineffective exercising.
Make sure you are engaging your core to prevent strain on your lower back. You can do this by clenching your abdominal muscles throughout the squat.
Keep your back straight, your feet at hip distance, and look ahead. As you descend, push your hips back, imagine you are trying to stick your tailbone out. Lift your chest, sit back into your heels, and aim your knees out towards your pinky toes. Your knees should be bent at least 90 degrees with your thighs parallel to the ground. Although, you can bring your body lower to a smaller angle if you would like a harder workout.
You do not need to squat every day! It is much more effective to leave yourself a two to three day gap in between sessions. This is because when you exercise, you create tiny micro tears in your glute muscles and they need time to build back up and grow.
We recommend you do three to four rounds of 10 -15 repetitions. If you are just starting out, aim for 10 repetitions, three times. Make sure you stop squatting if you begin to lose your form over time – as you put yourself at risk of strain and you can always build up the amount of repetitions you do over time.
Don’t forget, you are not limited to just standard squatting. If you would like to push yourself further and grow your butt more there are always more options…
You can add pulses to your squats. Start by doing a normal squat, but once you reach the 90 degree angle, start ‘pulsing’. To pulse you need to almost bounce yourself in the squatting position – lower yourself further and come back up into the squat. Pulses should be quick – as the name suggests. Do as many pulses as you feel necessary before lifting yourself back up out of the squat and starting again.
The speed at which you perform a squat can also help to push yourself for a bigger bum. The slower you bring yourself down into a squat, the harder it is on your muscles, proving a more effective workout.
Change your feet positioning to include your inner thighs to the mix of muscles you are working. Spread your feet out further so you are now in sumo squat position. Make sure you continue to maintain your form in this position.
The last suggestion for a more hardcore work out would be to add weights into the mix. Holding a weight helps add resistance as you come back up from a squat and therefore works your glutes harder. You can build up the weight over time so don’t push yourself straight away.
Squats are the most common exercise for those wishing for a bigger bum with a huge variety of squat styles. We hope you have learned the best form and frequency to do squats with us today and the explanations around why we practice some of them. Oh and don’t forget your squat proof leggings at the gym! Check out our original scrunch leggings and leopard print gym leggings and camo gym leggings for stress free squatting!
We wish you good luck with your squats now that you know how to do them properly!