Watch the video above ⇑ or…
- Place the bar on your upper middle back using a squat pad if needed for comfort.
- Place your feet slightly wider than shoulder width.
- Point your toes out at a 45 degree angle.
- Keep your head up, DO Not look down to limit lower back involvement & Look straight ahead.
- Squat down as deep as you can doing an ASS-to-Grass squat with your butt going below your knees at the bottom of the squat because The deeper you squat = the better butt workout you getNotice how her butt travels below her knees at the end of the squat
- Get more flexible by stretching your calves, lower back & hip flexors if you have trouble going down deep for your squats.
- Squat back up by pushing thru your heels to activate your butt muscles. Tip: Curl your toes up or place a thin platform under your toes to focus more on pushing thru your heels.
- Push back up thru your heels to activate your butt muscles.
To Get a Bigger Butt Doing Only Squats…
- Optional: Do 1-to-4 sets of 3-to-15 reps using light-to-progressively heavier weights to warm-up.
- Do 3-to-6 sets of 5-to-15 reps with a weight heavy enough to ONLY allow you to do 5-to-15 reps per set. Do this 1-to-2 days per week.
- Keep a workout log and try to get a little bit stronger each squat workout or set by using heavier weights, doing up to 15 reps &/or up to 6 sets because as you get stronger squatting your butt gets bigger and your thighs get thicker
- Tip: Do 2 sets of butt bridges, hip thrust or reverse hyperextensions for 12-to-25 reps before your squat workout to Pre-exhaust your butt muscles to get a better butt workout especially if you have a tough time feeling it in your butt when doing squats.
- Tip: Pause for at least 2 seconds at the bottom of your squat to better activate your butt muscles.
Other Squats For a Bigger Butt
These other squat variations will help you get a bigger butt following these same guidelines & workout tips
Bulgarian Squats
Squat down as deep as you can by trying to touch the knee of the non-working leg to the floor while keeping the heel of the working leg flat on the floor.
Elevated Lunges
- Elevated Lunges are better than regular lunges since you'll feel it more in your butt because of the greater range of motion.
- Use a platform high enough to make your butt travel below your knees.
- If you're not flexible enough to squat all the way down until the knee of your non-working leg touches the floor without your heels coming off the platform then get more flexible or do regular lunges but…
- You may need to pre-exhaust your butt to really feel your butt muscles working doing regular lunges.
More Tips
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How to Lose 50 Pounds in 5 Months -
12 ways to look younger - 8 reasons why alcohol makes you fat
Original article and pictures take www.nowloss.com site
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