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First things first, let’s get down to basics and discover what squats are. A squat, for those unaware, is a movement where you begin in a standing position and bend your knees in order to bring your butt as close to your heels as possible before returning to a standing position again.
All in all, squats do a whole lot more than give you a fabulous looking butt. In fact, people rarely realise that the humble squat is the key to an in-shape body. Why? Because this incredible exercise enhances every muscle in your lower body, including your thighs, calves, core, hamstrings, abs and stabilizer muscles.
Oh, and did we mention that they strengthen your ankles and hips too? And if you’re an athlete, including squats in your daily routine makes you less injury prone every time you get down to playing.
So, now that the importance of squats has been well established for you, including them as a part of your leg workout routine on a regular basis will do you a whole lot of good. Why stick with just one type of squat though, when there are several ways to go about it?
However, while there are plenty of ways to do squats differently, there are also plenty of ways you can get them wrong. So, needless to say you got to be careful. Ready to work your butt out in order to get that great butt you crave for? If you are, then without further ado let’s take a look at 5 effective squat exercises that’ll shape up your butt.
#5 Sumo Squat
Sets: 2
Reps: 15
The Sumo Squat got its name for its similarity to the stance sumo wrestlers take as they’re about to go into battle. The Sumo Squat is highly beneficial for your inner thighs and glutes, which are areas that are often underworked.
Step 1: Grab a heavy dumbbell and hold it in front of your chest.
Step 2: Position your feet at around twice shoulder-width, with your toes outward.
Step 3: Proceed to squat by pushing your hips back and bending your knees. Hold that position before proceeding to revert to your original posture.
Next Up: Mini Band Squat
#4 Mini Band Squat
Sets: 2
Reps: 10
This resistance band squat strengthens your glutes, hip abductor and quads. It’s also a great device to help you learn how to squat correctly. So, if you aren’t sure about practicing the other kinds of squats yet, you might want to give this a try.
Step 1: Attach a mini band around your calves and stand up with your feet shoulder-width apart.
Step 2: Proceed to squat as low as you can by utilizing the power in your hips back while bending your knees to the maximum.
Step 3: Hold your position before reverting to your original stance.
Next Up: Squat Jack
#3 Squat Jack
Sets: 2
Reps: 8
Squat jacks, also called sumo squat jumps – again due to their similarity to sumo wrestlers’ poses, are excellent for burning calories in your quads and glutes.
Step 1: Lower your body, with your feet hip-width apart, until your knees are bent to a 90 degree angle.
Step 2: Proceed to rapidly jump and spread your legs outward as far as possible.
Step 3: Return to your original stance as quickly as possible.
Next Up: Jump Squats
#2 Jump Squats
Sets: 3
Reps: 15
This highly energetic squat routine is superb for working your quads up. And the best part is that it doesn’t require any additional equipment, with your body weight enough to get things going.
Step 1: Stand with your feet shoulder-width apart and your arms positioned by your sides.
Step 2: Proceed to push your hips back, bend your knees, and lower your body until your upper thighs are parallel to the floor. Extend your arms until they are parallel to the floor too.
Step 3: After a slight pause, proceed to jump as high as you can while swinging your arms slightly backwards. Regain your energy before starting over.
Next Up: Front Raise Squat
#1 Front Raise Squat
Sets: 2
Reps: 8
This highly beneficial is great for working up your shoulders, chest area, quads, hamstrings and glutes apart from obviously your butt. So, you might want to get down to practicing it, but be cautious so as to not overdo things as the dumbbell plate involved naturally requires you to be a bit more careful.
Step 1: Grab hold of a dumbbell and keep it at arm’s length before taking a stance with your feet shoulder-width apart.
Step 2: Lower your body to the best of your ability while using both your arms to raise the dumbbell to shoulder height.
Step 3: Revert back to your original stance and lower the weight back down.
