Squats for the buttocks: how to squat correctly to pump up the ass

Squats for the buttocks are a versatile exercise that is included in any basic fitness course. The main advantages of squats are their effectiveness, wide variety and the ability to perform at home. You don't need a personal trainer, training equipment, or special skills. Read our article, watch a few thematic videos, choose the right program - and go for the "nuts".

Yes, this is true, proper squats for the buttocks, even at home, help to improve the shape of the butt. If you squat regularly, your bottom will become firm, round, even, and your leg muscles will be strong and toned. The tummy will also gather, the entire relief of the body will acquire seductive outlines. The main conditions are to perform squats correctly and systematically.

To better understand why butt squats are so effective, let's take a look at physiology.

How it works?

3 factors affect the shape of the buttocks:

1. Physiological structure of the pelvic bones;
2. Body fat;
3. Muscle condition.

As you can imagine, it is impossible to influence the structure of the skeleton. But how to lose fat and tighten muscles! Do squats help pump up your butt if you work hard, diet and don't skip workouts? Damn it, they are the only ones helping! As any trainer will tell you, the most effective exercise for pumping your glutes is the squat. If you want your muscles to grow, you need weights. For tightening and burning fat - work with your own weight, but at a fast pace and a lot.

Consider which muscles work in this exercise:

• The gluteus maximus - it is she who is responsible for the shape of your buttocks;
• Small gluteal;
• Middle gluteus.

The last two are under the large one and are responsible for moving the limbs to the sides. The big one is involved in flexion-extension of the body, abduction of the legs forward / backward, and walking.

Squats also involve to varying degrees:

• Quadriceps thighs (quadriceps);
• Hip biceps;
• Calf;
• Core muscles;
• Press.

The joints and ligaments of the lower body work actively.

So, we figured out what muscles need to be pumped in order to acquire a spectacular butt, then we will consider how to do squats for the buttocks correctly.

How should you squat?

If you are interested in how to squat correctly in order for a girl to pump up her buttocks, you are already on the right track. The correct technique will allow you to achieve the result in the shortest possible time, otherwise, the result will be zero.

However, it is not enough to know the technique, it is also important to observe the following nuances:

• Start with an adequate load, do not strive to immediately beat world records;
• Always open a workout with a warm-up and end with breathing exercises and stretching;
• Do not jerk squats, move rhythmically and smoothly;
• Observe the breathing technique - inhale while lowering, exhale while lifting. Never hold your breath;
• Follow the technique. Not only the knees should bend, but also the pelvis;
• Eat a healthy diet;
• Don't stop there. The muscles can get used to the task, and therefore, it needs to be gradually complicated;
• For effective pumping of priests, do not limit yourself to just squats.

Kinds

Now, finally, let's move on to the types of squats that are the best friends of a firm butt. Below we list them, and also tell you how to squat correctly in order to purposefully pump up the girl's ass.

Major mistakes

Please note that the correct squats for the buttocks, at home or in the gym, are performed using the same technique. It doesn't matter if you are using weights or squats with your own weight. Here are some mistakes to avoid:

• Breathing: inhale strictly on the descent, exhale on the rise;
• The back is not rounded;
• The socks are always turned in the same direction as the knees;
• Knees cannot be carried beyond the line of socks;
• Heels do not lift off the floor;
• The head is not lowered or thrown back;
• Pull your pelvis back slightly to engage your glute muscles. Otherwise, only the legs and knees will work.

Classic squats

This butt squat is a basic technique that can be applied to all other squats. Except for the specifics, which we will also mention below.

• Stand straight with feet shoulder-width apart, arms at your sides or extended in front of you;
• As you inhale, begin to descend smoothly downward, pulling your pelvis back, slightly bending in the lower back. At the same time, do not round your back;
• The lowest point of the exercise is the position in which the thighs form a parallel plane with the surface;
• As you exhale, rise up;
• Do the number of repetitions you need.

Deep squats

Next, we will explain how a girl can squat deeply in order to pump up her buttocks and not damage her knee joints.

This technique puts an increased load on the knees, and therefore, if you have related diseases, it is better to refuse it.

Take the starting position, as in the classic version. Follow the previous instructions, except for the following nuances:

• Lower point - the hips drop below the knee, forming an acute angle;
• Do not lift your heels off the floor;
• Avoid sudden movements;
• Don't bend your spine.

This exercise is classified as difficult, it requires excellent physical fitness, developed flexibility of the ankles and increased endurance. The effectiveness, by the way, will also be much higher. The technique of doing deep squats for the buttocks with additional weights is best learned with a partner. It is good if he is an experienced athlete who can control the correctness of the performance.

Narrow stop

As the name implies, in this exercise, the legs are set already shoulder width apart. This setting allows you to qualitatively load the outer surface of the thigh, as well as, of course, the gluteus maximus muscle.

As for the execution technique, remember how to squat correctly for the buttocks - we already wrote about this above, and follow these instructions. The lowest point is the parallel of the thigh to the floor. Do not lift your heels off the floor, otherwise overload only the ankle joints, and not your legs and butt. If, due to physiological characteristics, it is not possible to place your legs too narrowly, find your personal minimum and work from this position.

Wide stance - sumo and plie

We continue to study how to pump up the ass with squats at home and next in line are squats with a wide stance. This exercise effectively targets your glutes and inner thighs. It demands good stretching and stamina from the athlete.

• The starting position is standard, but the legs are set wider than shoulder width apart. At the same time, sumo involves the widest possible dilution of the feet, as much as your stretch allows. In plie, it is not necessary to spread your feet wide, but it is important to turn the socks to the sides as much as possible.
• While squatting, keep your knees pointing strictly in one direction with your toes. The plié option, in this regard, is much harder for athletes with poor stretching than sumo.

Sumo squats are most often done with extra weight. It allows you to quickly build muscle mass. If volume is important to you, take out dumbbells. Plie also helps to achieve perfectly feminine outlines. Overall, the difference between the two squats is not significant. In your home complex of squats for the buttocks, you can safely choose only one, or alternate techniques.

Lunges or "curtsy"

Another cool exercise for the buttocks at home is the curtsy squat. In simple terms, these are standard attacks on one leg.

• The starting position is one leg in front, the second from behind rests on the toe. The body is straight, arms are extended in front of you;
• As you inhale, gently bend your front knee, transferring all your weight to it. The thigh should be parallel with the floor. The back knee in this position almost touches the ground;
• As you exhale, slowly rise using the strength of the muscles of the legs and buttocks;
• Do the required number of repetitions.

These squats are great for stretching the buttocks. If desired, you can hold in your hands a pancake from a barbell (near the chest) or dumbbells (in your arms extended at the sides).

Weighted

The most effective squats with an emphasis on the glutes are those that are supplemented with weights. At home, it is enough to take two bottles of sand or a bottle of water. Or buy a set of dumbbells at a sports store. The extra weight allows you to build muscle volume, and therefore girls whose butts are not the most outstanding - such squats are necessary.

What kind of butt squats can you do with weights? Almost any - classics, with a wide or narrow setting, lunges. With caution, we recommend doing deep squats, as well as the option with a narrow stance (risk of losing balance).

Two classic options for holding the weight - in the arms lowered at the sides (2 shells) and at the chest (1 shell).

Weights are recommended not only for those who seek to increase the buttocks. This is a great way to work harder on your muscles.

How much to squat and how much can you pump up your buttocks?

Many girls are interested in how many times you need to squat to pump up the ass, but the answer to this question will not be specific. For each person, everything happens individually, the process depends on the level of physical fitness, the condition of the muscles, the presence of body fat, as well as motivation, the regularity of training, their quality, adherence to technique, etc.

Let's say right away, it is impossible to pump up the buttocks with squats in 10 days, as numerous fitness programs on the Internet promise. On the question of whether it is possible to pump up the ass only by squats at home in a month, we also will not answer positively - the nut requires a variety of exercises. However, squats may well be basic in the complex.

It is possible to improve the outline of the buttocks in a month, but for this it is important to adhere to the following rules:

1. Get a good set of exercises and stick to the plan strictly;
2. Squat should be done in several approaches. At the same time, in order to burn excess weight, it is important to work at speed, at a pace, constantly increasing the number of approaches and repetitions. To build up the same mass, you should squat slowly, but efficiently, with a stop at the lowest point. The number of repetitions in the approach can be only 10-15, but the weight is significant.
3. Watch your diet - exclude sugar, simple carbohydrates, fast food, convenience foods. Eat more protein, fruits, vegetables, grains, nuts.
4. Add to the set of exercises other exercises for pumping the buttocks: scissors, walking on the buttocks, cycling, jumping, walking on a hill, lunges.
5. To quickly pump up the ass, it is important to do squats correctly, and therefore - follow the technique;
6. Never neglect a warm-up - it prepares the buttocks for work, warms up muscles and joints, reduces the risk of pain after training;
7. Motivate yourself and be sure to set goals.

So, pumping up the ass with squats at home is possible. The very first visual result is quite realistic to get within 30 days after the start of training. Which program can you use at the very beginning?

Check out the Home Squat Chart for a beginner's best squat. Advanced athletes can increase the number of repetitions in their sets or take additional weight. You need to do it every day or every other day (if you are a complete beginner). Each new approach can be squatted with a different type, or alternate varieties by day.

Before starting the complex, make sure that you understand exactly how to squat correctly - not only to pump up your ass, but also not to harm your health. Watch thematic videos. Also, make sure you have no contraindications.

Should muscles hurt?

There is a belief that while following the correct squat technique for the buttocks, it is important for girls to achieve pain after training. Allegedly, this is the result of the athlete doing really good work. In fact, pain arises from micro-tears in muscle fibers that have been given an unexpected load. At the very beginning of training, this is inevitable - think for yourself, the quiet life of your buttocks was grossly violated, so to speak, they were taken out of the comfort zone and forced to work. Of course they will be indignant. However, when the muscles get used, there should be no pain. Except when you have increased the load a little.

Please note that pain can occur not only due to too high a load, but also corny, because you did not warm up your muscles, you missed a workout. Or they did not follow the technique correctly, overloading the joints.

Normally, painful sensations disappear, at most, one day after an active exercise. Ideally, after 6-8 hours, the body stops reminding of the test. If you regularly finish classes with excruciating pain, or it does not go away for weeks, you are clearly doing something wrong.

Let's summarize all of the above! Butt squats are a great exercise that makes them fit and firm. It also forms slender legs and a beautiful tummy. Exercise has a beneficial effect on the entire body, keeping muscles in good shape. Doing sports, of any kind, increases self-esteem and mood, and the latter in a pair can work wonders! Good luck with your nuts!

Watch the video: 6 MINUTE BUTT WORKOUT FOR A BIGGER BUTT HOME - NO EQUIPMENT (November 2024).