17 Squat Variations That Will Seriously Work Your Butt (2024)

FAQs

Which squats target the glutes the most? ›

The Bulgarian Squat (one foot up on a bench behind you) and the Sumo Squat (very, very wide stance with toes turned out to the sides) are also fantastic variations that call on the glute and lower body muscles a little bit differently, ensuring a well-rounded training approach.

Start with bodyweight squats. Begin with your feet about shoulder-width apart. Keep both arms straight out in front of you for balance. Slowly lower your butt down toward the floor.

Yes, it stands as a commendable benchmark for strength, making significant progress in once fitness journey especially for beginner to intermediate lifters. For many who embark on a fitness journey, squatting 225 pounds becomes a significant early target.

According to trainers, doing squats 2-3 times a week and performing five to six repetitions at a time, or, doing around 150 squats per week should help you do the job and reach your fitness goals. If you do this and follow this regime religiously, you can start to see the results in four to six weeks.

Will doing squats every day make my bum bigger? Squats will not make your bum bigger. However, if you want to improve your bum's shape and size, squats can help.

If you have weight to lose or if you're carrying extra body fat, squats (and other lower body strength exercises) can help reduce weight and/or body fat, making your butt and thighs comparatively smaller, tighter, more toned and more compact.

One important thing to remember is that glutes don't grow overnight. Rather, most people start seeing noticeable changes within 6-8 weeks. For others, they might notice progress around 10-12 weeks.

Only 0.075% of the male population can bench press 2:25.

Is 5x5 good for squats? ›

A 5×5 workout comprises compound barbell movements — like squats and deadlifts — using heavy weights and lower repetitions per set. As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout.

A sumo squat is excellent for targeting your glutes. A wider stance keeps your hips externally rotated to promote greater glute activation. Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.

Front Squat

We love this front squat variation because it really pushes you to keep your head level, your chest open, and your back straight. As a result, you really rely on your glutes and thighs to push your body up and down. It is excellent for helping to develop good form and strength.

Squats work all of the glute muscles in one movement. When you strategically recruit and tax these muscles, you can trigger hypertrophy (or muscle size growth). So, yes, squats can help you build bigger glutes.

A deep squat is functional, not dangerous,” she adds. Here are some of the specific ways your body benefits when you add deep squats to your exercise routine. Stronger thigh and hip muscles: Deep squats are particularly effective for strengthening the glutes and quadricep muscles.

While the low-bar squat works the hamstrings and hips more than the front squat, the front squat works the quads and glutes more than the low-bar squat. Similar movements, but each gives greater/lesser emphasis to certain muscle groups. You can't low-bar squat. Thanks to injuries, some people just can't low-bar squat.

"Box squats recruit your hamstrings and glutes more than regular squats," says Luciani. Why? In a regular squat, your center of gravity is farther forward. "With box squats, you're actively trying to reach your hips back toward the box, which results in you sitting further back.