November 30, 2022
Squats are a great exercise to build and strengthen your booty. But how can you take a regular old squat and make it more effective? Read on to find out!
Add Resistance Bands
Want a little extra burn while squatting? Try banded squats! Bands are great for adding extra resistance to regular squats. Bands can also help to increase body awareness, making them a great tool to improve your form and prevent injury. To do a banded squat, simply place a band above your knees, push your knees out against the resistance of the band as you lower into a squat and then slowly stand back up to the starting position. Simple but so effective!
Try beginning every lower body workout with a glute activation circuit. These exercises help to “turn on” your glutes so that they are engaged and ready to do the actual work during your workout. This not only prevents injuries but ensures that you are using your glutes and not other muscles such as your back during a squat. Start with a 5 min activation like this.
Push Your Butt Back
Most people bend their knees when they lower into a squat. However, this can put a lot of pressure on your joint and can result in knee pain. Instead, push your butt back while keeping your chest up. This simple cue will help you engage your glutes more and prevent injuries.
If you want strong glutes, you have to move through the full range of motion of a squat. This means that when you perform a squat, your thighs should be below parallel at the bottom of a squat. No. Half. Reps! Unless you're adding pulses for an extra burn.
Slow & Steady
When you squat, try counting to 3 on the way down and really focus on the movement. At the bottom of your squat, once your thighs are parallel to the ground, pause for a few seconds while squeezing your glutes. As you rise, keep that tension in your glutes and continue to squeeze as you slowly stand up from the squat. You will definitely feel it more in your booty if you squat this way!
We love incorporating these simple modifications to give out booties a little extra lift. But don’t take our word for it, give them a try and let us know what you think!
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