Squats are one of the most popular and effective exercises you can do. It trigger almost every muscle in the legs, butt, abs and lower back.
Increasing overall muscle strength, growth and toning. The squat is considered to be a total body compound exercise. It is also a measure of strength in the power lifting world.
Squats, when done correctly and with the right diet can be use to make your butt bigger, smaller, rounder or toned. What makes the difference is how you do them and what diet you have associated in with your workout regime.
After this you can choose the next article depending on your goal:
The Proper Squat
First off, when doing squats you’re going to need to know how to do them correctly. One of the most common issues is not triggering the glutes.
When you’re finished with your set, you should feel your glutes burn as well as your thighs and quads. If you don’t, you’re not going low enough or not focusing your attention.
Always start with no added weight. Body weight can be used throughout your sets or you can progressively add weight
- Keep the back naturally arched
- Squeeze glutes on the way up
- Go low enough to feel your glutes trigger on way up
- Stop whenever you feel joint or back pain
Squats shouldn’t hurt, make your joints click or grind. They should make your muscles burn, make you tired and possible out of breath. It’s ok to stop if something doesn’t feel right.
Drop the weight or only use your body as weight when you are first starting out or if you feel any discomfort. Pay attention to form first, not how much more you can lift or how many reps you can do.
The right form will keep you free of injury and better target muscles.
Stretch – Always stretch out before, during and after your workout. Muscles tend to compress after you work them out.
A little bit of stretching before your routine will get them ready. Stretching between sets is awesome, your muscles will be more pliable and really respond to it. After a routine put more effort into your stretching routine.
Focusing on having the glutes in a relaxed state when stretched. So basically every stretch, hold until muscles are relaxed then move on to next or repeat.
Drink Water – Plenty of water throughout the day can help you obtain any of your booty building goals. If you’re eating carbs, the muscle glycogen will help you retain more water.
If you’re low to no carbs, more water will help you flush out ketone’s and excess water retention making you look ripped.