Butts are hot right now & my Pinterest feed is FULL of workouts promising major booty gains, but most of the workouts feature the same old squats, donkey kicks & hip thrusts. While those are all beneficial, sometimes you just need to change things up! Keep reading for 5 squat variations that will help you strengthen, lift & increase the size of your booty (if that's what you want)!
If your lower body workout doesn't contain at least 1 squat variation is it even a workout?! Seriously though squats are the little black dress of booty and leg workouts. They strengthen & sculpt the entire lower body and should be regularly incorporated into your workouts.
Squats strengthen the muscles that surround your knees, stabilizing & protecting you from injury. They also make everyday things like walking, sitting down, standing up & running easier! Squats when done properly also fire up your core. The best part, squats can be done anywhere with or without equipment!
Squats are for everyone, not just guys that look like this....
If you're tired of doing the same old squat, try switching it up with one of these 5 variations shown below! You can add dumbbells, a band, or a barbell if you have it to any of these!
1. Heel Elevated Squat
I elevated my heels on a set of dumbbles here, but weight plats, a good thick book, bricks or a few pieces of wood will work as well. You can also stand on the balls of your feet and elevate the heels, be sure to engage your care for stability. The benefits of this squat allow for greater depth as well as increased quadriceps (the muscles on the front of your thighs) engagement.
2. Narrow Squat
To perform a narrow squat, bring your heels, knees, and thighs together to touch. Actively squeeze the thighs together as you lower and come up in the squat. A narrow squat can improve your strength, minimize hip shifts, and asymmetries in your legs. It is also less stressful on the hip joint (beneficial for those with hip problems!) and can increase the range of motion.
3. (Demi) Plié Squat
Want to target the inner thigh muscles? There's a reason ballerinas do so many pliés, nothing works the inner thighs and stabilizer muscles like a plié! Try this variation, stand with your feet wider than your shoulders, with toes turned out about 45 degrees, gently tuck your pelvis for a neutral spine and lower into a squat letting the knees track in line with your middle toe. Start with a demi (half) version and work into a lower squat as you get stronger!
4. Sumo Squat
Sumo squats target your inner thighs and fire up the glutes more than your standard squat. Bring your feet slightly wider than hip distance apart, with the toes turned out. Bend at your knees, pushing the hips back and lower until thighs are parallel to the floor. Pause and drive through your heels to stand up.
5. Split Squat
Unilateral (single side) exercises challenge your balance & core while helping you identify weaknesses. You can elevate your back foot (not shown) or come into a static stance (shown) with the majority of your weight in the front foot. Bend at the knees to lower down, until your back knee taps or nearly taps the ground. Drive through your front heel to stand. Repeat on the other side.
***If you're serious about increasing the size of your butt, you must be in a caloric surplus and must steadily increase the reps, sets, and loads of your workouts over time. It takes EFFORT & time to make your butt (or any muscle) bigger.
Which variation is your favorite? or which one are you excited to try?? Let me know in the comments!
Tired of planning your workouts or just bored with home workouts in general? Missing the community aspect of the gym or your favorite studio? Come try a class at Gem Fitness for FREE! we offer 17+ classes a week with options for everyone! Not sure which option is the best for you? TEXT US at 610-427-2611 and we will help you find the perfect class!