Squats are a go-to exercise if one is looking to build a strong butt. These are excellent functional movements that can help ease your day-to-day movements such as bending and lifting. They are also a great way to build muscle and strength in the lower body.
From burning tons of calories in the body to maintaining your overall fitness, squats are an integral part of a workout routine. In addition to working your core, squats target the major muscle groups in the leg, including the glutes, quads, hamstrings and calves. They not only help in burning and shrinking your thigh fat, but also help in tightening your back. If you’re trying to lose weight while keeping your glutes intact, here are some squat variations you can try:
sit-to-stand squat
To get comfortable with squatting and establish a good form, you’ll want to start by perfecting the sit-to-stand squat, also known as the bench or box squat.
Stand with your feet slightly wider than shoulder-width apart, while your back is straight. Point your toes outward at 45 degrees or less, and now slowly hinge at your hips, push your butt back, and lower yourself by bending your knees. Push into your heels, squeeze your glutes, and return to standing position. This marks a delegate.
resistance band squat
Place a loop resistance band over your knees, and stand with your feet slightly wider than shoulder-width apart. Your toes should be pointed out slightly, and your hands at your hips or in front of you. Bending your knees, push your butt back into a sitting position. Continue to lower yourself until your thighs are parallel to or below the floor, and hold the position for 1-2 seconds. Slowly return to the starting position by pushing in your heels and squeezing your glutes.
sumo squat
Stand once again with your feet shoulder-width apart, and toes slightly extended outward, arms at your sides, palms in. Engage your core, straighten your back and lift your chest. Bend your knees and push your hips back. Your elbows should be bent and your palm should be brought in front of your chest. Now, while tightening your glutes, return to the standing position. This will mark a delegate.
goblet squat
The goblet squat is a fun exercise that will require a dumbbell. Come to a standing position with your feet slightly wider than shoulder-width apart. Hold the head of the dumbbell close to your chest with both hands. Be sure to keep the elbows in. Now, hinge on your hips, push your butt back, and push your knees out to the squat position. While performing this movement, keep the dumbbells tight to your chest and your elbows between your knees as you lower. Bringing your knees out, push into your ankles and return to a standing position, not forgetting to squeeze your glutes as you do so.
5 squat jacks
Stand with feet together, hands at your sides, and palms in. Now, jump up and walk your feet out, landing in a sumo squat position. In parallel with this, cross your forearms in front of your chest. Engage your core, jumping back to a standing position, lifting your feet back together (in starting position) and arms overhead.
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