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8 SQUATS TO BUILD YOUR BOOTY

Christina Roulund | Thursday, December 29th, 2016

Were you genetically cursed with a flat booty? Do you have a booty, but you just want to tighten it up, lift it and make it fuller and rounder?

This article is for you! Squats are your best friend when it comes to building a firmer, bigger booty. Before we get into my 8 favorite squat exercises, let me go over the correct form to prevent injury.

The Position You Want:

  • Flat Back
  • Elbows Out
  • Chin Up
  • Chest up and Out
  • Abs Tight
  1. Squat down until your thighs are at least parallel to the floor. If you don’t go down that far you’re just cheating yourself.
  2. Stand with your feet slightly wider than hip-width apart.
  3. If you have to, use a bench under your butt. Don’t sit, but instead slightly tap the bench, then stand back up.

DO NOT:

  • Extend your knees past your toes.
  • Arch your back.

With most of these exercises you can incorporate:

  1. Dumbbells
  2. Bar
  3. Plates
  4. Squat Rack
  5. Smiths Machine
  6. Bench

Squat #1: Sumo Squats 

Feet are wider apart. You can use dumbbells to your side, a bar on your shoulders, hold a plate with both hands, in the squat rack, on a Smiths Machine.

Squat #2: Plie Squats 

Feet are wider apart, toes pointed out. You can use dumbbells to your side, a bar on your shoulders, hold a plate with both hands, in the squat rack, on a Smiths Machine.

Squat #3: Plie Squats With a Bench

With each foot on a bench/platform, holding a dumbbell with both hands. This allows you to squat lower, getting a good inner thigh stretch as well.

Squat #4: Bulgarian Split Squat

Stand next to a bench facing away from it, place your right toe/foot behind you on the bench. You can hold dumbbells in each hand, a bar on your shoulders, a plate in each hand, on the Smiths Machine with your foot on a bench/platform behind you.

Squat #5: Front Squats 

Place a bar in front of you resting on your front delts. Use a bar, can use a bench under your butt for support.

Squat #6: Body Weight Squat

Place hands behind your head and do a squat. You can use a bench under your butt for support.

Squat #7: Jump Squats

Either hold a 10lb plate with both hands across your chest (advanced) or squat down touching the floor and jumping up raising arms towards the roof. This is more of a plyometric move but really helps shape the booty.

Squat #8: Hack Squats 

Position barbell just behind legs. With feet flat on the floor, squat down and grasp barbell from behind with overhand grip.

**Very important – always squat with proper form, discontinuing if you feel any pain (muscular, skeletal or nerve).** Always start with a lighter weight until you are comfortable with the proper form.

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