A well rounded bottom comes naturally for some women, but for some, they have to go through the rigours of squats to get the body they desire. If you fall in the latter category, here are a number of factors you may want to keep in mind if you are keen on getting a well rounded bottom.
Knowing how to perform squats safely and effectively is key to seeing results. Specifically, if you want to grow your gluteus muscles—commonly called “the glutes”—it is important to note that there is no official magic number of squats that will automatically show results.
Most trainers however agree on a similar ideal starting point: squatting two to three times a week for roughly three to five sets of eight to twelve squat reps.
The specific weight used, however, may vary based on how skilled you are at performing squats and mobility. The amount lifted will depend on factors such as your own body weight, fitness level, age, and body structure and leverages. Experts advise that you break up your squatting frequency as well and include rest days between your squatting workouts.
To complete a proper squat, you should ensure you raise your chest, look forward, place your feet a bit wider than shoulder width apart, engage your stomach muscles, and think about sitting back, not down. Avoid leaning forward too much which could stress your lower back, and don’t allow your knees to bow inwards.
Even if you stick to a strict squatting routine, you will only be hurting yourself if you fail to perform them properly. Muscles respond very well to being loaded at a full stretch, or end range of motion. Squatting all the way down, even with less weight, will promote growth and strength as well joint health.
Also note that as you gain strength over time, you can begin gradually increasing the weight you squat. You don’t want to make the mistake of squatting too heavy, which could lead to injury if done improperly. Combining too-heavy squats with improper form could also lead to muscle imbalances.
To get the best out of your squats, you should also include different variations. Variations are important and sometimes using a goblet squat, sumo dumbbell squat, or Bulgarian split squat can be as or even more efficient than a normal body weight or barbell squat.
Once you have the proper technique down, including additional lower body moves such as lunges will help bring the biggest glute gains.
And in addition to a stronger and larger butt, squats are excellent compound moves that can help you gain power, increase core stability, and improve joint health and flexibility. All these makes squats the best exercise moves for you to get a well-rounded bottom.