How to properly and effectively squat for a girl to pump up her buttocks

Do squats help build bigger buttocks?

There are many exercises to pump up and tighten your buttocks. But squats are considered the most effective. Or is this a stereotype that has lost its relevance with the development of the sports industry? No, leading fitness instructors continue to prioritize squats and include them in their exercise routines. Can you do squats at home? How important is training with an instructor? The trainer will help you determine the load, select the right exercises, and answer your questions. But if you don’t want to exercise under supervision, then you can pump up your buttock muscles at home.

Does the rectus femoris muscle grow from squats?

Squats have always been considered the best exercise for overall development of the quadriceps muscles, which has been confirmed in studies . In 1994, Signorile et al. studied the degree of electromyographic (EMG) activation of the vastus lateralis and vastus medialis muscles during squats and calf extensions in a machine. It was squats that showed higher EMG activation of the muscles studied.

A 2009 experiment (Ebben et al.) once again confirmed that in terms of development of the vastus lateralis muscle, squats are more effective than calf extensions, as well as deadlifts and step-ups.

On the other hand, as another experiment from the same year showed (Ebben et al.), during calf extension in the machine, there is a higher activation of the rectus femoris muscle compared to squats.

A very important study was conducted in 2015 (Fonseca et al.), in which 2 groups of participants trained in different patterns over a long period. One part of the subjects only squatted, while the other did several exercises: squats, leg presses, deadlifts and lunges. The group that trained with variety had hypertrophy in all 4 heads of the quadriceps, including the rectus femoris. In those who only squatted, only 3 single-joint heads of the quadriceps increased in volume.

Again, the lack of hypertrophy of the rectus femoris in squatters is due to the fact that it is both a hip flexor and an extensor of the leg.

As you lower into the squat (flexing the hip and shin), the rectus muscle stretches closer to the knee but contracts closer to the hip joint. As is the case with the muscles of the back of the thigh, its length remains almost unchanged. When moving upward from a squat (the thigh and lower leg extend), the rectus muscle contracts at the knee, but stretches near the hip joint. The result is the same - in the direction of movement its length practically does not change. It turns out that the rectus femoris muscle is very weakly involved in the work during squats.

As already mentioned, the degree of activation of the rectus femoris muscle is much higher during leg extension in the simulator.

The rectus muscle appears to increase in size more readily when performing this single-joint exercise when compared to the rest of the quadriceps heads (Ema et al. 2013).

This is how hypertrophy of the quadriceps heads occurs after systematically performing calf extensions.

Change in the anatomical cross-sectional area of ​​the quadriceps muscles after calf extensions in the simulator:

From left to right – vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.

Proximal (proximal) – located closer to the place of attachment of the limb to the body (in our case, the muscle section closer to the hip joint).

Distal (distal) - located further from the place of attachment of the limb to the body (in our case, closer to the knee).

Apparently, the rectus femoris muscle works most actively in exercises where simultaneous (and relatively equal in amplitude) flexion of the thigh and lower leg does not occur.

How squats affect the buttocks

Squats are a universal exercise. For girls with excess weight, it will help reduce the volume of the buttocks and hips, but is guaranteed to give seductive shapes to those who lack it. And if you squat regularly, you can boast of a firm butt without cellulite.

When performing squats, we influence the work of several muscle groups:

• The gluteus maximus, medius and minimus muscles;
• The quadriceps femoris muscle, or quadriceps (located in front of the knee);
• Biceps femoris muscle, or biceps (located at the back, under the buttock);
• Calf muscles;
• Soleus muscles of the leg;
• Back muscles and even abs.

Therefore, an additional bonus of squats is a beautiful relief of slender legs, a toned stomach and a strong back.

Correct exercise technique

Quite often there are cases when a girl wants to get strong and toned buttock muscles, but it is not always possible to visit the gym and work out with a trainer. Don’t be sad, because such a simple exercise as squats is easy to do on your own at home.

How to squat to pump up your buttocks? Technique is the most important rule so that they become elastic and acquire a beautiful shape. Even the simplest exercise, if performed incorrectly, can provoke a rather serious injury, after which not everyone decides to resume exercise.

Before you start training, you need to remember that the shape of the gluteal muscles directly depends on how well they are developed, the pelvic bones, and the amount of fat deposits in this area. The benefits of regular squats will manifest themselves not only in the beautiful and attractive shape of the buttocks, but also the exercises will improve your mood and speed up the process of losing weight.

If you squat correctly, provided you practice regularly, your hormonal levels will be normalized, since without this you will not be able to achieve muscle growth. At the same time, there is an improvement in metabolic processes occurring in the body, which has a positive effect on health and general well-being. With systematic exercise, your mood improves, you get a boost of energy for the whole day, your muscles become stronger and more flexible.

How much do you need to squat to get the effect of a toned butt?

If you have set yourself the goal of creating the ideal shape of your butt, then be patient and follow these simple principles, namely:

• Systematicity: regular training with increasing load is the key to success;
• Quality of execution: we do the correct squats, observing the technique and sparing no effort;
• Durability: a clear result will appear not in a week or two, but in at least 5-6 months;
• Result-oriented: motivate yourself by imagining what kind of buttocks you will get after a set of workouts;
• Proper nutrition: proper nutrition will help you build beautiful forms, or rather, protein foods (cottage cheese, eggs, meat).

What weight should a girl squat with to pump up her buttocks?

For weight, choose a load. It can be:

• Dumbbells;
• Ankle weights;
• Grif;
• Kettlebells;
• Chains;
• Discs;
• Strength training equipment, etc.

During “heavy” training, in order to achieve the desired effect, we adhere to the rule: the heavier the load, the larger the muscle. Light weights with multiple repetitions at a fast pace will burn fat deposits - this technique is close to cardio training.

The load is selected from the target. For cardio, we do 5 sets of 8 reps with weights. For strength – 3 sets of 3-4 repetitions. The main thing is not to overdo it. The load is selected depending on individual physical fitness. On average it is from 1.5 to 4.5 kg. But from workout to workout we increase the weight of the dumbbells.

Sample lesson plan

Initially, for the buttocks at home, it is enough to do 12-15 exercises twice a day. Subsequently, the number of exercises daily should increase by 1-2 times. How many times can you squat in a day? For barbell squats to be effective, you need to perform approximately 120 reps in one approach.

You can pump up your buttocks at home in just a month. The table will help you quickly figure out the number of squats depending on the duration of your training.

The scheme may be different, how to pump up your butt with squats. You can start with 40-50 squats, increasing by 5 exercises every day. You need to take a break once a week. If exercises are performed with weights, then you need to start with 16 exercises. Every 5 days they take a break.

If you follow all the recommendations and choose the right and appropriate technique, you will enjoy pumped up figures in the near future. Reviews indicate results only with regular and conscientious performance of the exercises: “I pumped up my butt for three months under the guidance of a trainer using squats. It was difficult at first, but gradually the muscles got used to it and now not a day goes by without training.”

How to do squats correctly to pump up your buttocks

To learn how to properly perform squats at home and achieve perfection, we observe the following points.

Correct squat technique for butt

• Feet are shoulder-width apart, feet pressed to the floor, the body is tense, the center of gravity of the body is clearly in the center;
• The back is straight with a slight deflection - the stomach is forward, the buttocks are moved back a little;
• Keep your head straight, look ahead;
• We begin to slowly bend our knees, fulfilling an important condition - we move our buttocks back, as if we are sitting on the edge of a chair from behind;
• We separate our knees, but make sure that they do not go beyond the boundaries of our socks;
• The center of gravity during a squat shifts to the heels, which we do not lift off the floor;
• You should start by squatting no lower than your hip line.

We see an example of a correct squat in the photo.

A set of exercises for the buttocks

The main advantage of squats is that the exercises can be performed not only in the gym under the supervision of an instructor, but also independently at home.

Classic squat

The legs are positioned shoulder-width apart, it is important that the knees are directed straight forward, the back remains as straight as possible. During a squat, it is recommended to extend your arms forward so that they are parallel to your thigh. Thanks to this, you will get a greater effect from your classes.

The weight should be transferred to the heels. During the exercise, a feeling of tension should appear in the muscles of the buttocks. Not everyone knows how many squats need to be done to get the desired effect - it is recommended to do at least 8-10 repetitions in one approach.

Squat plie

You will need to take a weight and know how much weight to squat with so that your muscles don’t get too much stress. For this purpose, you can use a bottle filled with water, dumbbells or a brick. It is important to hold the weights with both hands, distributing the load evenly.

To perform this type of exercise, you need to spread your legs a little wider than your own shoulders, your knees “look” to the sides. You need to squat until your thighs are parallel to the floor. Don't push yourself too hard, as this exercise requires good stretching, otherwise you will get injured.

Squats with lunges

You can also perform this exercise with weights. Take the widest possible step forward, bending your knees only at a right angle. It is important that all muscles are tense.

How many times should you do squats? It all depends on the level of physical fitness, but at least 2 approaches, 10 repetitions each. The photo shows how to properly perform squats with a lunge.

Squats

Exercises using this equipment provide maximum efficiency and help to obtain an attractive buttock shape in a relatively short period of time.

However, this type of exercise is only suitable for those girls who already have good physical fitness and experience in strength training. If this is the first time such a lesson will be carried out, it is first recommended to consult with an experienced trainer who will help you choose the optimal load. It is important to place the barbell on your shoulders correctly, otherwise there is a risk of serious injury.

Video about the correct execution of the exercise

The following video describes in detail how girls should squat with a barbell. The exercise can be performed with or without weights until you gain experience with this type of weighting material.

Taking into account your own physical fitness, you can perform from 10 to 30 squats. If classes have been started recently, it is recommended to use dumbbells with a small weight as weights, gradually increasing it.

To work the inner thighs, plié squats are an excellent choice, since during their execution the legs spread as wide as possible and the muscles begin to work intensively.

How to learn to squat with a barbell?

The technique for performing exercises with a barbell is similar to regular squats. They are not recommended for young people under 18 years of age, as the load on the spine is high. To avoid knee injuries, you need to warm up.

To begin with, we bend our back a little in the lower back, placing the bar not on the neck, but on the bone of the shoulder blade. The back muscles are tense, the shoulder blades are retracted. We fix the bar on top with our hands.

Take a deep breath and slowly lower yourself to a right angle. The head looks forward, buttocks are moved back a little. On the way up we exhale.

It is important to avoid the following technical mistakes:

• Do not round your back;
• Do not lift your heels off the floor;
• Do not bring your knees past your toes.

There are different variations of this exercise that work different muscles:

• With a narrow stance of the legs;
• With a wide stance;
• With a barbell on the chest;
• Scissor barbell squats;
• In the Smith machine.

An effective set of squats for the buttocks for a month

Squats

We do squats using all the recommendations.

Plie

Place your feet slightly wider than your shoulders, with your heels pressed. Squat slowly, back straight.

Squats with side leg raises

We add a movement to the traditional squat: alternate swing of the lower limb to one side.

Back Squats

The exercise technique is the same as in the previous one, but when we get up, we move our straight legs back one by one. We don’t bend our back.

Squats with swing

During a deep squat at the lowest point, we do double rocking up and down. A necessary condition is that the exercise is performed smoothly, without jerking.

Side Squats

We complicate the exercise by stepping one leg to the side, then the other. We take a step wider and go lower.

Squats with narrow feet

We squat with our feet together. We complicate it after 10 times by double swinging at the bottom.

Scissors

We stand with our feet shoulder-width apart and take a step back with one foot. Squat until both legs make a right angle. The back leg should not fall back.