The 5 best types of squats for tight buttocks

Everyone knows that squats are the main exercise for training legs and buttocks. It can be performed in several ways to pump all muscles: classic squats, plié, sumo – choose what you like best.

In power lifting, the squat is considered a difficult element, so beginners are recommended to squat with their own weight at first and only after the 12th training session to take additional weights.

Anna Smirnova, an aerial gymnastics coach and I suggest you try the five most effective, in our opinion, types of squats.

How useful is this exercise?

Coach Anna tells us that squats are very useful for the body. They involve several muscle groups, thanks to which the body develops harmoniously. Joints and knee tendons are strengthened, coordination and posture are improved.

Squats are also safe for children, but in order for a child to immediately learn the correct technique, a trainer should keep an eye on him.

So, when you squat, you load the whole body. The muscles you work will depend on the position of your back, legs and feet. In Flex magazine in 2011, there was an article that scientists in Denmark conducted a study that showed a link between leg volume and heart health. They tested about 3,000 people over a 10-year period. The researchers concluded that a large volume of muscle protects against the development of cardiovascular disease and reduces the rate of overall mortality.

Strong glutes are not only beautiful, but also beneficial! Weak muscles increase the risk of lower back problems, it is they and the abs that are responsible for the vertical position of the spine. By squatting, you will bonus improve your reproductive functions.

Anna Smirnova

PoleSport and aerial gymnastics coach

I squat daily with my own weight: in the morning during exercise and before training as a warm-up. As an aerialist, strong abs are very important to me and squats help me to pump them up.

You can exercise with your own body weight. The buttocks will tighten 100%, but for voluminous shapes you will need additional weights. If you have contraindications – use leg press, so you will take the load off your spine.

What is important to know before training?

• Make sure your back and legs are healthy. They get a lot of strain during squats, so adequately select the weights or work out with your own weight.
• Choose comfortable clothes and shoes. There should be nothing to keep you from moving.
• Do a 10-minute joint warm-up and warm up your muscles. This way you will protect yourself from possible injuries and increase the effectiveness of the training.
• Carefully study the technique of each movement or ask a trainer for help.
• Watch your back while performing the exercise. You can use an athletic belt. It helps to keep your spine upright and avoid back injuries.

5 types of squats

Classic squats

The exercise equally distributes the load on the front and back of the thigh. Classic squats are the foundation that you need to master before embarking on the other varieties of this squat.

Technique:

• Place your feet shoulder-width apart;
• feet at a 45-degree angle;
• bend slightly in the lower back, keep your back straight. Look forward;
• take a deep breath and start lowering down to the parallel of the hips with the floor;
• exhale and push yourself upward to the starting position.

Perform three approaches of 15-20 times. Rest between each approach for one minute.

Plie

This exercise is suitable for those who want to maximize the inner part of the thighs and tighten the buttocks, without increasing the size of the front part of the legs.

Technique:

• Place your feet slightly wider than shoulder width apart;
• turn your feet apart by 30-45°;
• bend slightly in the lower back, keep the back straight, as frontal to the floor as possible. The gaze is directed forward;
• take a deep breath and lower yourself down, bending your knees until your thighs are parallel to the floor;
• exhale and push yourself upward in a powerful movement. Don’t try to straighten your knees completely to save your joints from microdamage.

Perform three approaches of 15-20 times. Rest between each approach for one minute.

Sumo

Athletes love the sumo squat for maximizing glute engagement and minimizing work of the front surface of the thigh. It is very effective in pumping the glutes and inner thigh.

Technique:

• Place your feet shoulder-width apart;
• feet 45° apart;
• slightly bend at the waist. The back is tilted forward to the floor. The gaze is directed forward;
• take a deep inhalation and gently lower your pelvis down until your hips are parallel to the floor;
• exhale and push yourself upward in a powerful movement. Smoothly straighten your back, making sure that there is no overextension in the lower back. This will keep your back from injury.

Perform three approaches of 15-20 times. Rest between approaches one minute.

Differences between sumo and plie:

1. In sumo, the main load is on the back of the thigh because of the strong pelvic thrust back, and in plié, the inner thigh is more loaded.
2. In sumo the back is tilted slightly forward, while in plié the position of the body is strictly vertical.
3. Sumo allows you to take maximum weights, plie is designed to work with small weights.

Squats with narrow leg position

This exercise is suitable for those who want to build up a powerful front surface of the thigh, while minimizing the use of the glutes. Such squats are extremely popular in weightlifting and sprinting.

Technique:

• Place your feet slightly wider than shoulder width apart;
• feet parallel to each other;
• bend at the waist and keep your back straight. Keep your eyes forward;
• take a deep breath and gently lower the pelvis down to the parallel of the hips with the floor or lower;
• exhale and push yourself upward in a powerful movement. Don’t try to straighten your knees completely to save your joints from microdamage.

Perform three approaches of 15-20 times. Rest between each approach for one minute.

Single leg squats

A complex exercise in coordination, physical and technical terms. It involves a large number of muscles, which allows you to pump the lower body with your own weight at home.

Excellent load the buttocks, front and back of the thigh. Squats on one leg are not recommended for people with leg and back injuries.

Technique:

• Place your feet shoulder-width apart;
• shift your body weight to the supporting leg. Take the other leg off the floor and slightly extend it forward. Straighten your arms in front of you;
• bend slightly at the waist, keeping your back straight. Keep your gaze forward;
• take a deep breath and very slowly lower yourself down to a 90° angle at or below the knee;
• exhale and powerfully push yourself upward, trying to keep your balance.

Perform three approaches, five times for each leg. Rest between approaches for 1 minute.

Five tricks to improve your squat results

1. Tense your upper back.
2. Choose the correct leg position.
3. Keep your feet firmly planted on the floor.
4. Watch the position of your knees.
5. Tense the muscles when lowering to the bottom point of the squat.

Now you know the fundamental difference between squats. You can easily shift the load from the front surface of the thigh to the back and vice versa. With strict adherence to the technique and regular exercise, you will get noticeable results in six weeks.