How to squat properly to grow your legs and butt!

Every woman dreams of beautiful, firm and toned buttocks. With a sedentary lifestyle, lack of physical activity and a nutrition plan, the buttocks quickly lose their shape. Achieving a perfect rear view only gets harder with age.

Why is this so:

Puberty and the formation of hormonal levels are the main reasons for the ideal shape of a young girl. Even with little activity, the girl’s butt is smooth, firm, and even.
The period after 30 years - childbirth, changes in hormonal levels actively affect a woman’s body. As a result, the butt, legs, arms, and stomach simply reach out to the ground and lose their original appearance. The active process of depositing fat deposits begins, muscles lose their tone, and wrinkles appear on the skin.

Testosterone production when doing squats

The legs are the LARGEST muscle group in our body.

Performing leg exercises requires a huge amount of effort, energy and recovery capacity.

Leg training is always a HUGE STRESS for the body. After all, almost the entire body is involved in this process.

The muscles of the legs (of course), core, back, arms, etc. become tense.

Blood circulation in the lower part of the body increases, which leads to stimulation of the sex glands (in men), which then leads to the production of a huge amount of ANABOLIC HORMONES (testosterone, primarily).

Almost always, anabolic hormones are released in excess, which is enough for the restoration and growth of other parts of the body.

Especially, this is very useful for athletes who train naturally. Indeed, it is in this case (when you train without steroids and other stimulants) that the production of your OWN testosterone plays a leading role.

We must try with all our might to create a favorable anabolic background for the body to grow.

Rules for maintaining beautiful buttocks

It is important to remember that to maintain elastic buttocks, you should not only perform physical exercises, but also follow a few simple rules:

Proper nutrition is the key to beautiful skin, hair, and nails. The large amount of vitamins and minerals found in fruits and vegetables enrich and strengthen muscles;
active lifestyle. Exercising 2-3 times a week is absolutely not enough to maintain muscle tone in the legs and buttocks. Walking, active recreation, cycling will help remove excess fluid from the body;
care procedures. Massage, peeling, scrub, wraps - this is a small list of how at home you can smooth the skin, remove sagging, emphasize elasticity, break down cellulite;
Drink enough water, at least 1.5-2 liters of water.

Squat technique with a barbell on the shoulders (classic squats)

This is an extremely important question, friends!

It is when performing squats with a barbell on the shoulders that the cost of error is extremely high. I can't even imagine a more dangerous exercise in bodybuilding.

Although, any exercise can become dangerous if you turn off your brain. Figuratively speaking, naturally.

Starting from ruptures of the spinal extensors, to fractures of the neck, knee joints and death (!). All this can happen if a person “put” on technique from the very beginning of his training.

That is why I ALWAYS advise that the first two to three months be paid attention to the MOST IMPORTANT period in a person’s entire future training life - the period of preparation for further hypertrophy.

Without this, everything can, sooner or later, end very badly.

There is still a chance of injury, it still remains, but you significantly reduce the risk if you perform the exercises with perfect technique.

So, how to do squats correctly:

We approach the squat rack (as a rule, there are limiters there, install them, they give additional confidence).
We grab the bar slightly wider than shoulder width.
Place the bar just above the delts and just below the trapezoid.
Strain and straighten your back, remove the bar from the racks. Attention: While performing squats, your feet must be pressed to the floor ENTIRELY!!! There should be no calf raises!!!
We keep our heads either straight or look up. This will allow us to keep our back straight at every point of the amplitude!
We place our feet slightly wider than our shoulders, with our toes pointing forward (you can turn them outward by 15-20 degrees).
The back is straight, the head looks straight or up, we begin to bend the legs.
We squat either until our thighs are parallel to the floor, or slightly lower.
WE FEEL THE CONTRACTION AND TENSION OF OUR QUADRICEPS, we begin to move upward.
We strain our quadriceps, straight back, look up or straight, stand up, constantly thinking about how the quadriceps feel. You must feel them AT EVERY POINT OF AMPLITUDE, otherwise, otherwise, the load may not hit the target exactly, but will “spread” over the back, buttocks and other muscles.

The simplest manipulations with squats:

BREAK YOUR LEGS WIDER = the inner thighs work harder.
BRINGING THE LEGS ALREADY = the lateral (outer) heads of the quadriceps are more involved in the work.
LEANING A LITTLE STRONGER FORWARD = emphasis shifts to the gluteal muscles.
KEEP YOUR BACK EVEN = the load falls on the quadriceps.
TURN YOUR FEET OUTSIDE = shift the load to the lateral heads of the quadriceps.
FEET STRAIGHT = load is distributed evenly across all heads of the quadriceps (lateral, medial, rectus and intermediate).

Under no circumstances should you:

Push your knees forward beyond your toes . This can lead to rupture of ligaments, menisci and other unpleasant consequences.
Bend your back at any point of the amplitude . If this trick is performed with a large enough weight, then you will have to say goodbye to barbell squats forever, and to normal training too. Can lead to rupture of spinal extensors, vertebral injuries, etc.
Lean back too much . This will lead to a simple loss of balance and, most likely, injury.

These are the most classic squats, with which you can grow very impressive leg muscles.

How to squat correctly to pump up a girl’s buttocks?

Squats are the main exercise. It is easy to implement but effective. The result of the exercises directly depends on the quality and technique of their implementation.

The correct squat is performed like this:

Easy warm-up of joints and muscles.
Place your feet shoulder-width apart.
Take a breath.
Pelvis, hips slowly move back.
The back should be straight.
The knees bend, but do not go beyond the line of the toes.
Sit down as low as possible.
Using your buttocks, push out your upper body as you exhale.
At the extreme point, squeeze your buttocks.
The entire weight of the body should be transferred to the heels.

Powerlifting barbell squats (sumo squats)

They are not much different from regular squats, but they are the BEST EXERCISE for increasing the mass of the gluteal muscles (for girls, this is generally the best exercise, in principle).

In another way, this type of squats is called: sumo squats.

Indeed, if you look from the outside, the body position is very similar to how sumo wrestlers begin their fights, the only difference being that during such squats our hands are not on our hips, but on the bar.

This is an excellent type of squat that minimizes the risk to the knee joints (since the legs are placed wider, and part of the load is shifted to the buttocks, and to another large muscle group - the back).

Because As the load is partially shifted to your back, the requirements for stability of your back, and in particular your lower back, increase. Be sure to add hyperextension (as if you are pumping your abs in reverse) to your workouts to strengthen your lumbar region.

Sumo squat technique

We approach the squat rack (as a rule, there are limiters there, install them, they give additional confidence).
We grab the bar with a fairly narrow grip (thumbs slightly wider than shoulders).
We place the bar ON YOUR BACK, usually 80-120 millimeters lower than with regular squats.
Strain and straighten your back, remove the bar from the racks. Attention: While performing squats, your feet must be pressed to the floor ENTIRELY!!! There should be no calf raises!!!
We keep our heads either straight or look up. This will allow us to keep our back straight at every point of the amplitude!
We place our feet 100-150 millimeters wider than our shoulders. The toes point outward at 45 degrees (i.e., figuratively, our feet should form a right angle).
The back is straight, the head looks straight or up, we begin to bend the legs.
We move the pelvis down and BACK, while simultaneously bending the legs at the knees (the knees do not go beyond the toes). We tilt the body slightly forward.
We squat either until our thighs are parallel to the floor, or slightly lower.
The body at the lowest point is tilted approximately 45 degrees, the back is PERFECTLY FLIGHT, the pelvis is laid back.
THE LOAD SHOULD RESIST ON THE HEELS OF THE FEET, not on the toes.
WE FEEL THE CONTRACTION AND TENSION OF OUR QUADRICEPS, we begin to move upward.
We strain our quadriceps, straight back, look up or straight, stand up, constantly thinking about how the quadriceps feel. You must feel them AT EVERY POINT OF AMPLITUDE, otherwise, otherwise, the load may not hit the target exactly, but will “spread” over the back, buttocks and other muscles.

For those who are asking how to quickly pump up your buttocks by doing just one exercise, here is your answer - DO SUMO STYLE SQUATS.

Features of working with the upper (middle and small) and lower (gluteus maximus) parts of the butt

The middle one is located under the big one, on the side. The main purpose is to abduct the hips to the sides; accordingly, to develop it, you need to choose the appropriate exercises, for example, abducting the legs to the side.

The small one is included in the work together with the middle one, from the side, so they need to be pumped together. Various swings and abductions, as well as static exercises, are perfect, since this muscle is also responsible for holding the body.

To swing the bottom and, accordingly, tighten the buttocks, you need to load a large muscle. She is responsible for hip extension and rotation. In fact, it is she who is responsible for the volume. Lunges, moving your legs back, and squats are perfect for its development.

It is recommended to first pump up the large muscle by training the bottom, and then work the sides, since when working the large muscle, the rest of the buttocks are often included in the work in parallel.

Be sure to watch: How to squat correctly for a girl to pump up her buttocks: the best exercises 8 of the most effective buttock exercises for girls at home and a 4-week pumping program We are heading to Brazil: pumping up our buttocks and thighs Pumping up our legs at home: exercises for girls

Partial squats (partial squats)

This type of squats has several significant positive aspects.

When performing partial squats, the load on the back and knee joints is reduced (since the angle between the hips and calves is greater).

I also saw how powerlifters used this type of squats to break through their so-called. "psycho-emotional ceiling" That moment when you are afraid to take on new weight, because... you think you can't stand it.

These squats, in such cases, come in handy.

It is best to perform them either in a Smith machine (in a power rack).

Or in regular squat racks, but with high-mounted stops that will serve as support. If something goes wrong.

Partial squat technique

It’s no different from regular squats, the only difference being that you squat not to parallel, but a little higher.

Partial squats can be performed either classic style (a little more dangerous) or sumo style (less dangerous).

Rules for performing exercises

If you don’t know the basic rules, you can not only not get results, but also cause harm. This is especially true for those women who are poorly physically prepared and have not previously paid enough attention to sports exercises. The muscles and joints will not be ready for the load, so you need to first perform preparatory exercises, which will take a week or even two.

How long does it take to build muscle? Only regular, long-term and correct squats for the buttocks will allow you to get the desired size and shape.

There are no quick methods. You can get a pumped up butt after two months of daily training.

Tips on how to squat correctly in order to pump up your butt without causing harm to the body:

you need to tense your abdominal muscles;
You should always keep your posture straight;
the knees are above the feet during the squat;
heels should not come off the floor;
hands are positioned as conveniently as possible (behind the head, at the waist, in front of you);
even breathing.

It is impossible to pump up your butt without proper nutrition. Fatty dairy and lactic acid products, sausages, fatty meats, smoked meats, and pickles should be excluded from the diet.

It is better to include protein foods in the menu: eggs, seafood, fish, lean meat, low-fat cottage cheese and kefir, yogurts. It is useful to enrich your diet with vegetables and fruits.

How to squat correctly to pump up your buttocks, not your leg muscles? Exercises with a barbell are considered effective. How to properly do squats for the buttocks with weights has its own rules.

Keep your back straight, while your butt goes back. If it is difficult to keep your back straight, then you need to reduce the weight of the weighting material. If you do not follow the recommendations, you can damage your spine.
Your knees should be opposite your toes.
The wider your legs are, the more effective the exercises will be.
When working out with a barbell, you need to remember that you cannot straighten completely, your legs should remain slightly bent.
The head should be directed forward, it should not be tilted down.
Smooth breathing.
Deep squats are effective, speed does not matter.

Before you start exercising with a barbell, you need to do a few squats without weights, or go for a light jog. This will warm up your muscles and reduce the risk of injury.

Front Squats

Or a front squat.

It’s good because it focuses the load strictly on your quadriceps and makes it much easier to maintain balance (the main weight is in front, while moving the body back).

There is a slight downside in that you have to hold your hands in an awkward position to hold the barbell, but over time you will get used to it.

Front squat technique

We approach the squat rack (as a rule, there are limiters there, install them, they give additional confidence).
Bring your shoulders under the bar. We cross our arms and grab the bar.
We place the bar just below your deltoids, almost above your biceps.
We remove the bar and take a step back.
We strain and straighten our back. Attention: When performing front squats, your feet must be pressed to the floor ENTIRELY!!! There should be no calf raises!!!
We keep our heads either straight or look up. This will allow us to keep our back straight at every point of the amplitude!
We place our feet slightly wider than our shoulders, with our toes pointing forward (you can turn them outward by 15-20 degrees).
The back is straight, the head looks straight or up, we begin to bend the legs.
We squat either until our thighs are parallel to the floor, or slightly lower.
WE FEEL THE CONTRACTION AND TENSION OF OUR QUADRICEPS, we begin to move upward.
We strain our quadriceps, straight back, look up or straight, stand up, constantly thinking about how the quadriceps feel. You must feel them AT EVERY POINT OF AMPLITUDE, otherwise, otherwise, the load may not hit the target exactly, but will “spread” over the back, buttocks and other muscles.

How many squats do you need to pump up your butt?

It is worth saying right away that the effect of squats will not be noticeable immediately. It may take a week, a month, two, after which minimal results will be noticeable.

After a year of regular training, proper nutrition and care, the following result will be noticeable:

the butt will be tightened and rounded;
cellulite will be smoothed out;
the skin will become smooth, elastic and smooth.

The main thing to remember is that the result directly depends on the internal state, therefore:

do not exhaust yourself with long and ineffective exercises;
give your body and body a rest;
breathing should be moderate;
for greater effect, it is worth adding additional weight (dumbbells, weights, bottles of water or sand).

Before starting training, you need to remember that you need to load the body gradually, without allowing the muscles to get used to it.

A workout plan that will help you pump up your butt:

1st week - 3 sets of 7-9 squats;
2nd week - 5 sets of 10-12 squats;
Week 3 - 5 sets of 20 squats;
4th week - add 3 kg dumbbells to each hand and perform 3 sets of 10-12 squats;
5th week - with an additional weight of 5 kg we perform 5 approaches of 10-12 times;
6th week - 5 sets of 20 times;
Week 7 - 5 sets of 30 reps.

Then you can independently control the additional weight and the number of squats. You need to remember that after each workout, the muscles of your butt and legs should burn.

Smith machine squats

These squats are different in that the problem with stabilizing movements is COMPLETELY eliminated. You move along a strict trajectory dictated to you by the simulator.

This allows you to move your feet much further forward to shift the load on your gluteal muscles.

Nothing special about technology. As with most regular squats, only before starting the movement you will need to rotate the bar slightly around its axis to remove it from the hooks and begin the movement.

Before finishing the approach, you need to do the same thing, only in the opposite direction (to put the bar in place).

You can do a wide variety of exercises at Smith.

The most concentrated and one of the best exercises for the gluteal muscles is the following exercise.