Goals! Booty Goals! That is the name of the game in 2021. There is no better exercise than the squat to build a bigger booty. With so many variations, you will never get bored. Give it a few weeks, and you will build a bigger booty in no time.
Here are 12 squat variations for the perfect booty:
- Squat jacks
- Dumbbell squat
- Overhead thruster
- Barbell back squat
- 180 degree squat jumps
- Pistol squat
- Bulgarian split squat
Benefits of Doing Squats
Squats build muscle.
Squats use most of the muscles in the lower body and core, making it the perfect compound exercise for building muscle.
Squats increase flexibility and range of motion.
Doing squats regularly keeps your hips, knees, lower back, and ankles flexible. This will help when doing daily activities like shoveling, carrying heavy boxes, or picking up a child.
When you squat with weights, the pressure will increase bone density, protecting against osteoporosis.
Squatting with free weights or a bar will help with balance and coordination.
Doing squats help strengthen the glute and leg muscles, which help you run faster and longer with less effort.
Bodyweight Squat 101
- Stand up straight, with feet slightly wider than hip-width apart. Back is straight. Toes are turned slightly outward.
- With arms at your side or out in front of you, engage your core and lower your butt until your hips are lower than the knees. Make sure that the knees do not bend past the toes.
- Tighten glutes. Breathe out and push off your feet to return to the starting position.
- While standing, your feet should be wider than hip-width apart.
- Turn your toes outward. Elbows should be at your side. Clasp hands together.
- Lower your butt until your hips are below your knees. Your body weight should shift to your heels.
- Push off your heel and return to the starting position.
- Stand with your back to the wall.
- With feet hip-width apart, lower your glutes and move your feet forward until your thighs are parallel to the floor.
- Hold for a few seconds.
- Raise your glutes and move your feet toward the wall and return to the starting position.
- Stand with feet wider than hip-width apart.
- Interlock your fingers behind your head.
- Lower your glutes until your hips are lower than your knees.
- Tighten glutes and push up to return to starting position.
- Stand with feet apart, with hands out to the side for balance.
- Pick up one foot and cross it behind you as you lower your hips into the squat position.
- With the standing leg, push up, engaging the glute and core while bringing the back leg to the starting position.
- Repeat with the other leg.
- Stand with feet together and hand clasped in front of your chest
- Jump up and kick both feet out to the sides (like doing a jumping jack) and land on the balls of your feet.
- With feet firmly planted on the floor, lower yourself into a squat position.
- Quickly jump back up and bring your legs together before landing with both feet, going back to the starting position.
- Stand with feet slightly wider than hip-width apart. Hold a dumbbell in each hand.
- Keeping your core tight, lower your hips into a squat position. Make sure the dumbbells stay at your sides at all times.
- Tighten your glutes as you push off your feet back into starting position.
- Remember to breathe out as you push off your feet, as adding weights will make the squat a bit harder.
- With feet slightly wider than hip-width apart, hold a dumbbell in each hand.
- Bring your dumbbells up to the starting position, on top of each shoulder.
- Keeping the dumbbells in place, engage your core and lower into a squat position.
- Squeeze your glutes together. Exhale as you come back up to starting position, pushing the weights above your head and straightening the elbow.
- Lower your weights back to starting position.
- Stand with feet slightly wider than hip-width apart. Hold a dumbbell or kettlebell in front of your chest, with elbows bent. Feet should be turned slightly outward.
- Keeping your back straight and core engaged, lower yourself into a squat position.
- Tighten the glutes and push off your heels back into starting position. The weight should be kept in front of your chest throughout the rep.
Barbell Back Squat-
- With the barbell on the squat rack, grab the bar with both hands. Turn your feet outwards about 20-30 degrees for more stability.
- Duck your head underneath the bar and place the bar on your upper back.
- Remove the bar from the rack and step back. Be sure that the weight of the bar is truly resting on your upper back and not your hands. The hands only serve as a guide to keep the bar in place.
- Lower yourself into a squat position, engaging your core.
- Push off your feet and exhale while bringing the bar into the starting position.
180 Degree Squat Jumps-
- Start with your feet wider than hip-width apart. Hands are clasped out in front of your chest.
- Lower yourself into a squat position.
- As you come up from your squat, push explosively off your feet and twist your body(to the left or right) to turn 180 degrees. Feet should be planted firmly on the ground. Stand up straight, hands still out in front of you.
- Repeat, turning 180 degrees back into your original starting position.
- First, you must master the two-legged squat. Next, you can work on your balance on only one foot. Squat down as low as you can and lift one of your legs and hold for a few seconds. Repeat with the other leg.
- To do a proper pistol squat, extend one foot out in front of you and lower yourself into a squat. Keep your gaze straight and shoulders back. Core is engaged.
- Lower your glute as far as you can to your heel.
- Tighten your glute and push off your feet to return to the starting position.
Bulgarian Split Squat-
- Hold a weight in each hand. Find a bench or chair and stand facing away from it.
- Lift one leg back and rest your foot on the bench. All the weight should be on the straight leg.
- Lower yourself into a squat position, making sure your knees do not bend past the toes.
- Push off the weight-bearing leg and return to the starting position.
- Repeat with the other leg.
How To Prevent Injury When Squatting
- Warm up! Do some stretching and perform some reps at a light weight to warm up the body. Then you can increase your weights gradually.
- Make sure your knees are aligned with your toes. Do not let your toes bend in front of your knees.
- Do not let your knees bend inward while squatting. Be sure that your toes are turned slightly outward so that your knees will naturally bend in the same direction.
- Keep your back straight throughout the entire rep. Bending the back while squatting will put a lot of unnecessary pressure on your spine, leading to back pain.
- Be sure to keep your head and gaze straight. Pick a spot on the wall in front of you to concentrate on. While squatting, keep your eyes fixed on that spot to prevent your head and neck from straining.