Squats, a common name in the body fitness world, is an exercise in which a person lowers his or her body and kneels and assumes a sitting position on the thighs. While this form of exercise is commonly known to increase body stability, it also helps in improving the thigh and leg muscles. Most people use squats to tone their lower body muscles, including glutes, hips, and hamstrings. Squats can also be either combined or interchanged with lunges for better workout results. Here is more on the best types and how to do squats for glutes;
Benefits of Squats for Glutes
One of the chief benefits of squats for glutes is that it provides safer and healthy ways of increasing the glute size. Squats allow the body muscles to grow naturally without any artificial supplements. Squatting for glutes is time-saving as it can be done at one’s convenience.
Types of Squats for Glutes
Squats target specific muscles in the lower part of the body more so the glutes. There are different types of squat exercises that various individuals prefer. These are the regular squats, sumo squats, wide stance barbell squat, plie squats, jump squats, split leg squats, Hindu squats, overhead squats, wall squats, rolling squats, side squats, sissy squats, frog squats, dumbbell squats, braced squats, goblet squats, butt lift bridge, and sandbag squats.
The Wide Stance Barbell Squat for Glutes
The wide stance barbell squat differs from the normal squat as it requires one to use heavy weights. It serves as one of the best methods of increasing the size of the glutes.
Directions to Performing Proper Wide Stance Barbell Squats
Rest a weight bar on the rare side of the shoulders with hands holding a tight grip on the bar. The grip should be wider than the overall should-length apart. One should maintain stability while lifting the weight bar by positioning the feet in apart. Holding a squat and then straightening the legs completes a single count of exercise. The best wide stance barbell squat for glutes routine comprises of several counts.
Regular Squats for Glutes
Regular squats provide a simpler way of increasing the glutes size. The muscles involved when performing a squat routine are hamstrings, quadriceps femoris, and hip muscles. The regular squats are categorized to either front or back squats. The front squats favor the thigh muscles by increasing the hip size on the front side of the thigh area. The back squats increase the glute size by focusing on the muscles in the lower back area of the thighs.
How to do Regular Squats
Stand in an upright position while the feet are placed shoulder-width apart. Assume a sitting position as if sitting on an imaginary chair. Lower your thighs and push your weight back on your feet. Push your body upwards to the initial position. Repeat the whole procedure several times, preferably at least ten times.
Sumo Squats for Glutes
This is a modification of the regular squats, and it helps in the development of stronger and firm inner thigh muscles. The sumo helps in increasing the glutes from the inside part of the thigh area. The position of the feet differs in sumo squats compared to in regular squats in that sumo squats require the feet to be in a forty degrees angle. The back should be in a straight upward position while performing the sumo squats.
Plie Squats for Glutes
The plie squats originate from the ballet position, which allows the person to assume a position in which the back is upright while the knees are bent. Plie squats help in toning the glute muscles and allows the body to have better posture as most of the lower muscles are involved.
Stand upright and let your feet out in the distance apart wider than the shoulder distance. Lower the trunk by bending the knees and squeeze your glutes outwards. Repeat the whole procedure several times.
Jump Squats for Bigger Buttocks
Some of the best exercise for glutes does not involve the utilization of gym equipment. One of these exercises is the jump squats. A jump squat is a traditional form of increasing the size of glutes in a simplified manner.
How to do Jump Squats
Assume a standing posture with the feet shoulder width apart and do a regular squat. Jump upwards and assume a squat position upon landing. Repeat the steps several times, preferably at least ten times.
Split Leg Squats for Glutes
The split leg squat help in increasing the size of glutes by focusing on the glute and thigh muscles.
Directions for Proper Split Leg Squats
Lift one of your feet backward in an elevated position. While holding dumbbells in each hand, flex your knees to lower the lower body’s position. The back should be in an upright position all through. Alternate the knees and repeat the whole procedure.
Hindu Squats for Glutes
The Hindu Squats focus on many muscles and joints around the thigh. This type of squats is ideal for the improvement of glute muscles as it comprises a compound exercise.
Directions for Proper Hindu Squats
Put your feet apart slightly wider than the shoulder distance. Slowly move your body lower by bending knees and extend your hands backward. Rapidly stand in an upright position while moving your hands forward. Repeat the routine several times.
Overhead Squats for Glutes
The overhead squats for glutes allow string and active torso and hips.
Hold a weight bar with both hands in a distance slightly wider apart than the shoulder distance. Stick your backside out while pressing the bar. Move up and down while letting the chest outwards and the head out. Bend over and stand again in an upright position. Repeat the routine several times for better and maximum results.
Wall Squats for Glutes
The wall squats assist in simply improving glutes compared to the other form of exercises. The wall squats not only assist in improving the thigh and glute muscles but also help in flexing the knees.
Put your thighs slightly apart while leaning against the wall. Slowly lower your knees assuming a sitting position in an imaginary chair. Slowly raise your body in an upright position and repeat the steps several times. The wall squats can be done while facing the wall and doing the similar steps as in the wall leaning type.
Frog Squats for Glutes
This type of squats is similar to the traditional squats, only that it requires the person fold his or her hands forward while pushing the hips backward and bending at the same time.
Goblet Squats for Glutes
Stand holding a light kettlebell by the handles close to your bosom. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back erect.
Common Squatting Mistakes
Squatting too high
Most people fail to squat deep while lifting weight, a factor that limits the overall results for perfect glutes improvement. The proper way of squatting while lifting weight is by allowing the body to be in a better position to utilize the various thigh muscles.
During the squatting workout routine, most people make a common mistake of letting the air go to their stomachs instead of breathing through the lungs.
Read more on how to breathe during squats here
Quick Changes between Sets
Most people do not rest enough between squat sets. Squatting for glutes requires patience to ensure maximum utilization of energy in the next set.
Video: Different Types of Squats
Courtesy: Heidi Somers