Squats are the supreme discipline among butt exercises. We have collected all the information about the squat and the 13 ultimate squats exercises for you.
Here you will find everything you need to know about the most popular exercise for home: summarized briefly, crisply and informatively for you.
Squats are intense Strength exercises where you squat. And very often.
Most can still remember the squats to warm up, but they can do much more than that!
Table of contents
Why squats exercises are so good for the buttocks
By squatting and standing up again and again, the legs and buttocks in particular are trained while doing squats.
The Main effort in this exercise, however, does not hit exclusively the legs, as in many other fitness exercises, but your buttocks.
Squats sculpt a beautiful crunchy butt. In fact, they target all the muscles in your butt. Especially when you perform variations of squats.
Although the Po, is the most trained muscle in squats, very many other muscles are also strengthened.
You train with squats exercises: Lower leg, large gluteus maximus, leg flexors at the back of the thigh, leg extensors in the front of the thigh, abdominal muscles and leg puller muscle (adductor), straightening muscles of the back.
These butt exercises will change your life!
How to perform squats correctly
There is rarely an exercise that is done wrong as often as squats. So that this does not happen to you, here's the Checklist:
- Place your feet at least hip-width apart and parallel on the mat. Turn the tips of the feet slightly outward and let the weight rest primarily on the heels.
- Throughout the exercise, the knees must point exactly in the direction of the toes and not tilt inward or outward.
- Tighten abdominal and pomus muscles to avoid a hollow back and stabilize the upper body.
- If all that fits, push hips back and lower. More simply, squat until the thighs are parallel to the floor (ideally).
- Important! During the movement, keep the upper body stable and tilt it slightly forward.
- Never allow the knees to protrude beyond the tops of the feet.
What are the most common mistakes in squats
- Monotony:
Always doing the same squats with the same leg position is boring in the long run and only works the same muscles. If you vary a bit (e.g. try our exercises below) you can train many more muscles. - Too little weight (in the gym):
It is difficult to find the right weight for you. If it's too light, you won't use your muscles enough, and if it's too heavy, you'll lose the correct posture.
Your best bet is to ask a trainer for help. - No stability in the knees:
The knees must not bend inwards or outwards. Injuries can quickly occur here because the pressure on the knees is high.
Watch out for these Squats mistakes!
#Funfact
The 49-year-old Briton Paddy Doyle holds the world record for the most squats in one minute namely 44. He did the whole thing with a 30-kilo Backpack!
Try it how many squats can you do in one minute?
13 Ultimate Squats Exercises You'll Love
And to make sure you don't get bored, there's a whole range of squat exercises. If you do them all, you will strengthen all the muscles of your lower body.
The great thing about the exercises: They are pure bodyweight exercises. That means you don't need any expensive equipment. However, we would definitely recommend a few basics, such as a training mat!
These exercises will make your butt really crisp!
Squats with a chair or table
Training for: Beginners
We advise beginners to start squat exercises with small aids. You can use an armchair or a coffee table.
- Stand with your back to a chair, shoulders pushed back, feet shoulder-width apart.
- Slowly lower yourself into a squat position and as soon as you touch the chair, come back up.
- However, setting down is prohibited! :)
Side squats as squats exercises
Training for: the adductors
With this exercise you train the inner thigh muscles. This strengthens the entire legs and you have a more stable stance.
- You stand with your feet shoulder-width apart on a mat.
- Take a step to the side with your right foot and squat down.
- When your thigh is parallel to the floor, go back up and repeat with your left foot.
However, you don't necessarily have to stand parallel to the floor, go down as far as you can without pain.
How to strengthen your inner thighs!
Jump squats as part of the squats exercises
Workout for: Buttocks and legs
Squats exercises become much more effective with jumps. Your circulation will really get going.
- Stand with feet shoulder-width apart on your mat, shoulders pushed back.
- After that, get into the squat position.
- From there, jump up and land as gently as possible in a squat position.
You won't believe how crisp minibands make your booty!
Goddess squats for the inner thighs
Training for: Adductors
Actually a normal squat, with the difference that your legs are wider than shoulder width. This exercise strengthens your inner thigh muscles.
- Position yourself very wide.
- Put your hands behind your head as in the picture.
- Squat down until your buttocks are level with your knees.
Perform this exercise slowly, holding tension for 3-4 seconds before straightening up and starting again.
Single leg squats for butt workout
Training for: Thighs and buttocks
Definitely an exercise for advanced users. As you can see, it doesn't really work for me yet either. But that does not matter. Practice makes perfect :)
- It's best to stand near something stable (like a chair) so you can hold on just in case.
- Lift your left leg and keep it as straight as possible.
- After that, start bending your right knee.
- Try to get as deep as possible.
In the end, single-leg squats exercises are nothing different than normal squats. Just with one leg. Beginners will find this very difficult. But don't give up.
Squats with kick
As with squats exercises with a jump, those with a kick also get the circulation going properly. You can perform this squat variation faster.
You start with a normal squat.
- But put your hands on the back of your head. This way they are not in your way when you do the kick.
- When you go back up, you do it with momentum.
- Alternately kick the right and left leg forward.
- And off to the squat again!
Frog squat with stretch jump
Workout for: Buttocks and legs
This is a great exercise to do with your Butt Workout should not be missing in any case. Exhausting but very effective.
- You start with a very deep squat.
- The legs are wide apart. And the hands touch the mat.
- Make sure your back is straight!
- Now jump into the air with momentum, stretching your body as you do so.
Sumo Squat with Side Crunch
Workout for: Buttocks and lateral abdominal muscles
- Squat down very low. The hands are on the back of your head.
- When you go up, alternate pulling your right and left knee as high as you can.
- It is important that you pull your knee up and do not arch your back. The upper body is always upright.
Better than fintessstudio: muscle building without equipment
Plie Squat as a squat variation
Training for: Buttocks, thighs and shins
- You start with a squat in a very wide stance.
- Lower your butt until it is level with your knees.
- Now put your weight on the balls of your feet.
- The butt remains at the same height throughout.
- All you move during the exercise are the heels. Sometimes they touch the floor, sometimes you lift them up like in the picture.
Squats exercise "Eagle
Training for: Balance, buttocks and legs
Squat exercises like these are clearly not for beginners. However, as an advanced exerciser, they add a lot of variety to your workout.
- Stand on the left leg. Cross the thighs and place the right over the left.
- Do the same with your arms. Cross them at the elbows and place the palms on top of each other.
- And now off to the squat. :)
One leg squats exercise
Training for: Balance, buttocks and thighs
This exercise is part of our balance workout. And by the way, rather unsuitable for beginners.
- Stand on the left leg.
- Place the right leg at the level of the ankle on the thigh.
- Now squat down as low as you can.
- So that you don't lose your balance, it's best to fix a point on the ceiling.
Improve your balance with these exercises!
Squats with kickbacks
Training for: Thighs and buttocks
- You start normally with a squat. However, the legs are opened a little wider.
- When you come up, step back with your right leg.
- Really with momentum, as if you were closing a door behind you.
Squats with curtsies
Training for: Thigh
And finally, we'll say a very polite Bye Bye with this Squat variation.
- Place the left leg diagonally behind the right.
- Squat down and repeat the exercise to the other side.
How many squats you need to do to see a difference
It is best to every other day 5×10 repetitions to do. If you haven't trained at all before, it's better to approach it slowly.
If you are already fit, more is possible, of course. It is important that you listen to your body. It can be a little strenuous.
But don't overdo it. It is of little use if you have sore muscles for 5 days after the workout and can't move.
Building muscle always takes time. No matter in which body region. You have to take this time.
And also the time your body needs for regeneration. The muscles grow in the time in which we do nothing. So at least when we have done something before :)
Why you absolutely must take training breaks
In an attempt to get faster results, many make the mistake of going every day without Break Squats. But that doesn't do anything.
Your body also needs a break from time to time to build muscle, otherwise you run the risk of overtraining.
But as a beginner, the soreness will prevent you from doing it anyway.
This really helps against sore muscles!
It is mega unreasonable to do more squats by hook or by crook, even though your body has been hurting for a long time and is screaming stop loudly. As with any workout, the same applies here: Listen to yourself.
But that doesn't mean you stop immediately at the first little tug. The body wants to be challenged a little bit. No pain, no gain, as the saying goes :)
Our conclusion
As you can see, squats are not boring. You can do many squat exercises and variations. The more variety you have in squats, the faster you will see the first results.
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