15 Best Squats That Will Shape Your Butt and Legs

15 Best Squats

Squats — you love ’em, hate ’em, or love to hate ’em.

 Want a shaped and toned butt? The squat is the one to do. 

But squats aren’t just great for your butt.

They strengthen pretty much every muscle in your lower body. From claves, thighs, and hamstrings to abs and core. 

They are primarily a lower-body exercise that actually works your full body. 

What Is the Most Effective Way to Squat?

Most personal trainers recommend that you squat deep and low to engage your glutes fully. 

When you do a partial squat, you’re not fully engaging the glutes and hamstrings. This puts quads to take on more load. 

If your goal is to target the butt and hamstrings with squats, go as deep as your body allows it. 

This principle remains the same for most squat variations whether it’s side squats or basic squats. The most effective way is to squat down to a low position where your thigh (s) will be lateral to the floor. 

Now, we got the basics of squat techniques, let’s get to all your burning questions. 

Here are all the answers to your squat questions. 

How Many Squats a Day Will Make a Difference?

How often to squat depends on your fitness level. 

If you are starting, you’ll see results just doing 2-3 sets of 15 bodyweight squats a day. 

For advanced fitness gurus, do 3-4 sets of 10-12 reps with weights. 

Many trainers recommend the following squat programs:

  • 30 squats per day for beginners
  • 40 squats per day for more advance fitness person

Do Squats Really Give You a Bigger Bum?

Yes and no. 

It really depends on your butt size and body type. From my experience, squats will make glutes firmer rather bigger or smaller.

However, those considered overweight, the effects of squats go beyond. Squats can actually tone the butt and even make the overall size smaller. 

What Exercise Goes with Squats?

You can pair squats with any exercise. 

You can pair with lunges, pushups, pullups, and plank to create a full-body workout. 

That is the case with the seven-minute workout challenge. They combine the squats with 11 other exercises for a high-intensity workout. You can see the 7-minute workout here.

If you are looking for a short, full-body workout, it’s the perfect exercise routine for you. 

Do Squats Make Your Thighs Bigger?

Squats effectively target all your leg muscles including thighs, hamstrings, and glutes. But this is not to say they make thighs bigger. In most cases, it’s the opposite. 

By toning and building lean muscles in your legs, your thighs will enjoy a slimmer, more shaped look. 

While it’s far more likely that your legs will get slimmer, not bigger with squats, the risk is in frequency. 

If you over-train one muscle group with the same exercise, you can make them bigger. 

To avoid making your thighs bigger, add other leg exercises to your routine. Also, allow rest days and adequate recovery time. 

1. Squat

How to perform a basic #squat #exercise
  1. Stand with your feet slightly wider than shoulder-width apart, with your arms crossed out in front of you.
  2. Keeping your back straight, bend your knees until your thighs are parallel to the floor.
  3. Hold this position for 2 seconds, then return to the starting position. This is the most basic squat.

2. Resistance Band squat

Resistance band #squats
  1. Start by putting both legs inside a 20-inch mini-band, placing it so it rests just above your knees.
  2. Stand straight with your feet slightly wider than shoulder-width apart. Keep your arms at your chest level out in front of you.
  3. Push your hips back and bend your knees until your thighs are parallel to the floor. Hold for 2 seconds, then return to the starting position. 

3. Wall Squat

Wall #Squat
  1. Stand 2 feet away from a wall, with your feet slightly wider than shoulder-width apart, then lean back until your back is resting flat against it.
  2. Extending your arms straight out in front of you, bend your knees until your thighs are parallel to the floor.
  3. Hold this position for 2 seconds, then slowly return to the starting position.

4. Stability Ball Squat

Stability ball squat
  1. Hold a Stability ball behind you and stand so that the ball is pinned between your back and the wall.
  2. Place your feet about 2 feet in front of your body. Keeping your abs tight back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor.
  3. Hold this position for 2 seconds, then slowly return to the starting position.

5. One Leg Squat

One leg squat
  1. Stand straight with your feet slightly wider than shoulder-width apart and your arms extended out in front of you.
  2. Stand on your right leg with your left leg extended as high as possible out in front of you.
  3. Lower your body until your right thigh is parallel with the floor, keeping your left leg elevated.
  4. Hold this position for 1-2 seconds, then slowly return to the starting position.

6. Partial one leg squat

Partial leg squat
  1. Stand on your left leg on a bench or workout-step that is knee-high. Extending your arms out in front of you.
  2.  Lower your body about 6 inches.
  3. hold for 1-2 seconds, then slowly return to the starting position.

7. Dumbbell Front Squats

Dumbbell front squats
  1. Stand straight, feet slightly wider than shoulder-width apart, holding a dumbbell in each hand down by your sides.
  2. Raise the dumbbells and let them rest on your shoulders, but do not let them go.
  3. Slowly lower your body until your thighs are parallel to the floor.
  4. Hold for 1-2 seconds, then slowly return to the starting position. 

8. Goblet squat

Goblet squat
  1. Stand straight with your feet slightly wider than shoulder-width apart, grasp and hold a dumbbell vertically in front of your chest, with both hands holding one end of the dumbbell.
  2. Slowly lower your body down, as far as you can comfortably go, hold for 2 seconds, then slowly return to the starting position. 

9. Sumo squat

Sumo squat
  1. Stand straight with your feet twice as wide as shoulder-width apart. Hold a dumbbell perpendicular to the ground with both hands.
  2.  Slowly lower your body until your thighs are parallel to the floor, with your knees pointing out to the side.
  3. Hold for 1-2 seconds, then slowly return to the starting position. 

10. Dumbbell Squat

Dumbbell #squat #exercise
  1. Stand straight with your feet slightly wider than shoulder-width apart. Hold a dumbbell in each hand with your arms down by your sides.
  2. Slowly lower your body until your thighs are parallel to the floor.
  3. Hold for 2 seconds, then return to the starting position. 

11. Dumbbell Overhead Squat 

Dumbbell overhead squat
  1. Stand straight with your feet slightly wider than shoulder-width apart.
  2. Hold a dumbbell in each hand and raise them straight up above your shoulders. Your palms should be facing outward and your arms should be fully extended. With your abdominal muscles held tight and your hips pushed back, slowly lower your body until your thighs are parallel to the floor.
  3. Hold for 2 seconds, then slowly return to the starting position and repeat. 

12. Barbell Front Squat 

Barbell front #squats
  1. Place a barbell on the rack at chest height. Stand straight with your feet slightly wider than shoulder-width apart.
  2. Cross your arms and place your hands on top of the barbell. Keep your upper arms parallel to the floor and dismount the barbell from the rack.
  3.  Slowly lower your body until your thighs are parallel to the floor. Hold for 2 seconds, then slowly return to the starting position.

13. Barbell Back Squat

Barbell back #squat #exercise
  1. Hold the barbell on your forearms, let it rest on your shoulders, holding it with your hands slightly wider than shoulder-width apart.
  2. Tighten your abs and core to lower your hips until your thighs are parallel to the floor.
  3. Hold for 2 seconds, then slowly return to the starting position.

14. Overhead Barbell Squat

Barbell overhead squat
  1. Stand straight with your feet slightly wider than shoulder-width apart. Using an overhand grasp, raise a barbell straight overhead and slightly behind your head.
  2. Slowly squat down to lower your body until your thighs are parallel to the floor.
  3. Hold for 2 seconds, then slowly return to the starting position. As you grow more familiar with this move, you can squat deeper to further strengthen your muscles. 

15. Barbell Squat-Heels Raised

Heels raise squat
  1. Place and holds a barbell on your upper back with an overhand grip. Squeeze your shoulder blades together and tighten your abs to maintain core stability.
  2. Stand with your feet shoulder-width apart and place heels on a pair of five-pound weight plates resting on the ground.
  3. Bend your knees and squat down by lowering your hips. At the bottom of the position, your knees should be about 90 degrees with thighs parallel to the floor.
  4. Hold for 2 seconds then explode upward back to the starting position pushing through your heels.
No Comments Yet

Leave a Reply

Your email address will not be published.