ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Improve your squat to build your butt muscles

Updated on January 5, 2017

It is known that the squat is the best exercise for develop the glutes and the rest of the lower muscles; but if the quality isn’t there then you’re not getting the full effect of your squat, making your efforts to build, grow, and tone your butt fall short. It’s not as simple as doing a squat; there are important key factors when doing squats as well as preforming effective squats. If you following these factors in your squats, you’ll target your glutes more and fill it in morning.

Squats

How often do you squat

See results

Form

Before you begin add weight or any variation to the squat, it’s important make sure you form is right otherwise you’ll become prone to injury. Once you have the proper form down you’ll be able to add weight and other variations. Here’s the proper squat form:

1. Stand straight up with your head up and your chest out.

2. Feet a shoulder width apart and hips squared.

3. Sit back as if you’re taking a sit in a chair then return to the starting position.

Where not to feel it

When performing a squat, there are two places where you should not be packing on tension, but unfortunately this is a common mistake found at the gym. If you feel tension anywhere other than your glutes, hamstring, and quads then your form is bad, which can only lead to injury in the future. These two places are:

Lower back

If you feeling any tension in your lumbar spine, this is due to a weak core muscles and gluteal muscles. What happens here is that when preform the squat movement your pelvis tilts forward, because your core and gluteal muscles aren’t strong enough to counter the force of the hip flexor and erector spinae as pull the pelvis forward.

Quadriceps

This is when you rely on your quadriceps during the downward motion of the squat. This is a common mistake people make in doing squats. The problem begins to occur when it’s time to return to the starting position; since you put everything in your quads your glutes doesn’t have enough force during the upward motion putting everything on your knees, which could lead to injury (BE CAREFUL).


The pause

With good form perform a squat and at the downward phrase hold for at least 3 to 4 seconds; this allows you to put more load on your legs creating a more focus rep for your whole lower body especially the glutes. Once the set pause time is over exploding up into the starting position. If you’re starting with a barbell use a weight lighter than the weight you would use in a regular squat. This also help relieve stress off your lower back as well as the knees. All in all, you build strength and improve your regular squat.

Flexibility

Hip flexibility

It’s important to work on your hip mobility; your hip mobility as well other components add to your overall performance at the gym and in your daily life. Improving your hip mobility can help you perform quality squats, lunges, and deadlifts, which are all butt developing exercise. Before you begin your workout, try doing some leg swings or the cat/camel; these two move will be able to get the hips going. Also, yoga is a great way to develop mobility especially in the hips.

Ankle flexibility

Very quickly the ankles absorb force then shifts then stabilize for the next movement. Stretch your foot front and backward as well as ankle circles to get some mobility in your ankles.

Deep

n a deep squat, you produce a greater development in muscle development in the glutes as well as the hamstring and quads. A deep squat improve stability in the lower back, which helps in improving posture. It also improves flexibility due to the full range of motion unlike a half squat. Flexibility in your ankles and hips joints, a balance in your back, abdominal and leg muscles is required to get low. Just like the pause squats, use lighter weight than you would in a regular squat if you’re using a barbell. If you’re not use to preforming a full squat, it normal that you’ll fall down a few to time, so to be safe start off with no weight at all to get familiar with the move.

Squeezing your booty

A small mistake that is commonly overlooked; squeezing your glutes help straighten you out as you return the starting position. This is important because as you return to the starting position, your hips could have opened, which could cause you to add more tension on one side. Therefore, you align yourself after a rep before preforming another squat. This doesn’t mean you squeeze you butt the whole time; when in the downward motion, your butt is relaxed, but in the upward motion you squeeze. Side note, squeezing your glutes does aid in growing your booty.


There is a lot to preforming a good squat to get the most out of your efforts; it takes time getting use to all the mechanics that goes into a squat. Take your time in developing your squat. If you have been doing squats with the barbell, dumbbell, or kettlebell and have not been incorporating these factors in, start from the beginning and build your way back up. This is not to set you back, but to avoid injury. By adding in these factors will have you feeling it in morning.

Comments

    0 of 8192 characters used
    Post Comment

    • greenmind profile image

      GreenMind 16 months ago from USA

      Good butt advice. Thanks for writing.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)