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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

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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.

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    • greenmind profile image

      greenmind 6 months ago

      Good butt advice. Thanks for writing.

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