Squats for the buttocks at home - 7 most effective types, how to do the exercise correctly

How should a girl do a deep squat?

In order for the exercises to be effective, beneficial and leave behind the so-called “muscle joy” effect (pleasant relaxation and peace after exercise), you need to follow a few simple rules.

In the ranking of the TOP 10 exercises for the buttocks, squats take first place.

1. Do not lower your buttocks below your knees while squatting. This puts excessive stress on your knee joints. Deep squats can only be done under the supervision of a trainer.
2. Do not hold your breath while doing the exercise. Muscle tension should be as you exhale, and relaxation as you inhale. Keep your breathing under control at all times until you do it automatically!
3. Perform each exercise smoothly and without jerking. Most injuries, such as sprains, are caused by sudden movements.
4. Don’t chase results, don’t “rush into battle” right away, increase the load gradually, day after day.
5. Control the execution of the exercises - the bend should be carried out in the hip joint area, and only then in the knee area.

Be sure to check out our 30 Day Squat Challenge for Girls

A squat in which the pelvis and hips are lowered below the level of the knee joints is called a deep squat. In this case, the thigh muscles are stretched very strongly. It is more difficult to do such squats than until your thighs reach parallel to the floor. But the effectiveness of such exercises is higher. After all, the amplitude of lowering and rising increases and thereby:

• more muscles are used for work
• endurance increases
• the functioning of the knee joints improves

To perform a deep squat, a girl needs:

• good physical fitness
• sufficient flexibility of the ankle and hip joints
• stable coordination of movements

Some people think that there is nothing particularly difficult about such squats. However, many girls perform deep squats incorrectly.

Deep squat

Pay attention to the correct technique:

• arch your back throughout the entire exercise. This will remove the negative load from the spine
• the support should be only on the heels. If it is difficult for you to squat deeply without lifting them off the floor, place a small plank under your heels
• knees should not go beyond the level of the feet
• do squats at a slow pace
• constantly maintain your fulcrum by balancing your body
• determine for yourself the point of optimal abduction of the pelvis back
• When lowering below the “parallel of the hips”, keep your back straight, without rounding your chest or leaning forward
• Having reached the lowest point of the squat, it is important not to relax the muscles and not to transfer the weight to the joints
• you are at your lowest point for the minimum amount of time
• make a powerful lift

Some trainers do not recommend squats that are too deep for girls for a number of reasons:

• since there is a strong force impact on the knee joint, which can give the knees a dubious appearance
• in a state of deep squatting, excessive pressure is placed on the pelvic organs, including the uterine area
• due to compression of the capillaries, the development of varicose veins may begin

Back squats for women

This multi-joint exercise involves the entire lower body. Muscles worked: abs, erector spinae, glutes, hip rotators, quadratus lumbar, gastrocnemius, ankle stabilizers.

1. Before you take the projectile, control your posture, pull in your stomach, and squeeze your shoulder blades together.
2. Grasp the bar with your hands at a distance of 35 cm between your palms. Wider placement of your hands will not allow you to maintain balance.
3. For stability of the body, place your feet at shoulder level, with your toes slightly turned to the sides.
4. Place your shoulders under the bar just above your rear delts.
5. When squatting with a barbell, the center of gravity falls on the heel.
6. When lowering your pelvis, bend forward slightly, but do not lower your chest low. The process is reminiscent of sitting on a low chair.
7. Lower your body as you inhale, keeping your knees straight and controlling the position of your lower back.
8. At the lowest point, keep the lumbar region motionless, otherwise, under the weight of the weight, the pelvis will move to the left or right.
9. The culmination of the exercise is the rise. By smoothly extending your knees as you exhale, straighten your body.

Let's watch a video with all the nuances of the barbell squat technique for girls:

Top 7 squats for the gluteal muscles and technique for performing them

Pistol

Warm-up1

To understand how to properly do squats for the buttocks at home, and to make your exercises as effective as possible, it is advisable to consider the structure of the gluteal muscles.

The gluteal muscles consist of the large, medium and small muscles. The gluteus maximus is the largest muscle, which actually forms the shape of the butt. The middle and small muscles are located under it - they lift and round the buttocks. These muscles are responsible for the following movements:

• straighten the body,
• pull the hip back
• move the thigh to the side.

Classic

Front squats with a barbell for girls

Depending on the position of the hands and the apparatus, squats with a barbell give different results. The bar is held not only with straight arms, but crossed in front of you.

• The standard wrist position is safer when lifting heavy weights.
• The second option is often chosen by experienced athletes, keeping their elbows parallel to the floor, which significantly complicates the process. The mechanics of movements and the principle are similar.
• This option puts more stress on the quadriceps.

When performing front squats, girls can grab a kettlebell instead of a barbell . This allows you to polish your technique and practice coordination.

Squats are the key to success

Undoubtedly, modern society takes its own health and appearance very seriously. It is safe to say that a person’s appearance plays an important role not only in everyday life, but also in working relationships

A fit, excellent-looking bank clerk, an advertising company employee, or a manager has a better chance of attracting and winning the attention of an audience than a fat, unkempt, incomprehensible-looking man offering some kind of service. The same applies to the fair sex, because now the most successful managers are representatives of the fair half of humanity

In this article we will not reflect on the topic of whether it is good or bad to do fitness. We will discuss how to take direct action. And let's look at how to properly pump your legs and buttocks.

Benefits of squats

Squats are the best way to not only maintain overall fitness, but also lose excess fat. After all, this exercise involves a huge number of the largest muscles of the body. How to build muscles? This is a whole science, and you shouldn’t think that it’s simple. There are various techniques, but everything that is directly related to your body must be approached individually.

Squats have many positive aspects:

1. Improves the functioning of the heart, lungs and circulatory system.
2. Helps get rid of excess fat.
3. Improves overall body fitness.
4. Increases endurance.

However, there are a huge number of different exercises that use the leg muscles. The types of squats are so diverse that you can simply get confused in them. There are squats that are used only by weightlifters, there are squats for bodybuilders, of course, there are special squats for guys and girls, because it is the latter who pay more attention to the buttocks than to pumping up the leg muscles.

How effective are they?

Simple squats, which we did back in school during physical education lessons, are the most effective in terms of forming a beautiful buttock shape. How are they useful?

The shape of the buttocks is influenced by the following factors:

• shape of the pelvic bone,
• volume of adipose tissue,
• muscle condition.

Of course, you cannot change the size of your bones, but you can remove fat deposits and work your muscles with the power of squats! Remember that it is impossible to “pump up your butt” in ten days, as some people think. The first positive changes in this area will be noticeable after two months of regular training.

Be sure to include in your training other exercises that have shown maximum effectiveness for working the gluteal muscles:

1. Scissors
2. Bike
3. Stepping onto the platform
4. Different types of lunges

So are squats effective for your butt? They form slender legs, create beautiful, firm buttocks, and have a beneficial effect on overall health. These elementary exercises, accessible to everyone, can work real miracles.

But there is one important condition - when performing them, you need to use certain recommendations:

1. Maintain proper squat technique. This point is especially important for those who have never done gymnastic exercises. In this case, it would be better to consult an experienced instructor.
2. Prepare your muscles for the load. Do a warm-up, this will help avoid injuries, and your muscles will hurt less after training.
3. Motivation is one of the main components of your success. Set a goal for yourself, exercise with joy, then your training will be more effective!
4. Eat right. The basis of your diet should be certain foods - boiled chicken, fish, eggs, stewed and raw vegetables, for example, in the form of salads. Try not to eat anything fried, exclude salty and canned foods, sweets, and cookies. If you want something sweet, you can eat a spoonful of honey.

If after training your muscles hurt, you can do a light massage, take a bath with sea salt and rub well with a terry towel. Thus, you will improve blood circulation and metabolism, and the process of adaptation to stress will be more gentle.

Features of nutrition and training

It is necessary to understand that the key to the success of training lies, first of all, in observing the correct technique, otherwise the exercises will not be effective. To lose weight, you need to perform exercises in the amount of 15-20 repetitions, while building muscle mass requires the weight of the apparatus to perform no more than 12 repetitions.

For beginner girls, you need to know some rules:

the importance of warming up

Warm-up prepares muscles, ligaments, joints, warms up the body and prepares for training. Exercises on cardio equipment for 10-15 minutes are quite suitable for this;

be careful when choosing weight. The most important thing is the technique of performing the exercise, and not the weight of the barbell, since a barbell that is too heavy will not allow you to perform the approach perfectly

All movements must be performed using muscle effort, pulling, lifting, lowering and pushing must be controlled, they should not be sharp, which will reduce the risk of injury;

use of sports accessories. The weightlifting belt will help keep your back healthy, and the straps strengthen your grip on the barbell;

stretching after training. Exercising with a barbell shortens the muscles, while stretching lengthens them, as a result of which the figure will look more beautiful.

Don't underestimate the impact of barbell exercises on a beautiful figure. Their regular implementation, combined with diligence and perseverance, will quickly achieve the desired results.

Types of squats at home

The most common type of squats is classic. Stand straight, feet shoulder-width apart, arms extended forward. The back and neck are straight. As you inhale, slowly lower yourself down. At the bottom point, fixate for a second and, exhaling, return to the starting point.

Learn how to properly squat with a barbell on your shoulders, as well as how to properly do front squats with a barbell and Bulgarian squats.

Others are based on this type of exercise:

• Deep. Its technique is similar to the type described above, only the pelvis needs to be lowered slightly below the knee line. In this case, his muscles will stretch and tense more.

  

• On one leg. Stand up straight. Raise one of your lower limbs up in front of you without bending the knee. Stretch your upper limbs forward. Squat down slowly without lowering or bending your raised leg. At the bottom point, the raised leg and the thigh of the working leg should form a single straight line.
  Important! If it is difficult to maintain your balance, you can hold on to a support at first.

  Rise also slowly, while lowering your arms.

  

• With weights. You can use a barbell as a load. Stand up straight and place the apparatus on your shoulders. Spread your feet 50-60 cm from one another. Slowly lower yourself down, trying to squat as deeply as possible. The back should remain straight. Also slowly return to the starting point.

  

• Plie (sumo, squat) with wide legs. Spread your feet as wide as possible. Turn your socks in different directions. Back straight, look ahead. Slowly lower yourself down until your thighs form a right angle with your shins. Fix for a second or two at this point and smoothly return to the starting point. To complicate the exercise, you can squat with a weight (dumbbell), but only after the technique has been worked out.

  

• With narrow leg position. It is difficult to perform this exercise without special preparation, as it requires good muscle stretching and ligament flexibility. Place your feet narrower than shoulder width.
  Important! There is a variant of this type of squat when the feet are together. But in this case it is much more difficult to maintain balance, but the effectiveness is the same.

  The following steps are similar to classic squats.

  

• Curtsy. It is a combination of lunges and squats. Stand straight, feet shoulder-width apart or slightly narrower (as you prefer). Step one leg back so that your feet are on the same diagonal. Keep your body weight on your working leg, the second one stands on the “pad”. Start squatting until the thigh of your supporting leg forms an angle with your shin. The knee of the second leg is a short distance from the floor. Straighten up and put your foot down. Then you can change it, performing the exercise in turn for each limb (or perform it first for one and then for the other).