Home / Health and Fitness / Fitness / Ultimate squat workouts for a bootilicious butt

© Thinkstock
Health and Fitness

Ultimate squat workouts for a bootilicious butt

Maria Bell
by Maria Bell Published on January 31, 2014
A-
A+

If you want a perky butt, there’s no faster way of getting it than doing squats and lately people have become obsessed by squatting their way to a bangin’ behind. With the rise of #belfies and celebs like Kim Kardashian, Rihanna and Jen Selter showing off their booties, we’re more focused than ever to squat till we drop. So we got advice from two amazing personal trainers to get your squat workout sorted.

Put everything you thought about squats out of your head, they're not just about getting the perfect booty, they actually have a whole load of benefits for muscles all over your body as Ru Anderson, Personal Trainer at PureGym Gateshead, explains.

​"Squats are the king of all exercises. The reason being is that they work the entire body, not just the legs as many people presume. This has a host of benefits, as not only will this burn more calories, squats will also help you build lean muscle tissue quicker too."

​So if you want to become leaner and more toned, squats are your saviour. Ru says that to get the full benefit you should be doing squats 1-3 times per week ideally. But that isn’t all. Mark Wood, British Military Fitness Instructor, says that squats do way more than just toning…

1. They increase strength & power

“Squatting should be one of the fundamental exercises for anyone looking to increase their strength. They have been proven to significantly increase lower body strength and power.”

2. They torch calories and body fat

"Using a Tabata protocol for squatting (20secs all out/10secs rest x 8) has been shown to elevate excess post-exercise oxygen consumption (EPOC) for up to 48 hours post exercise."

3. They help you run faster

"If you want to run faster, whether you are a distance runner or a sprinter, then you should be squatting. The speed at which you run is heavily influenced by your ability to apply force into the ground. To run faster, you need to apply more force. The best way to do this is to strengthen the lower body. Using squats to train the quadriceps, hamstrings and glutes will allow you produce more ground reaction force."

4. They increase muscle size

"Squats are a great way to increase the size of muscle tissue, not only in the legs but all over the body."

Ultimate Squat workouts

So now you know - squats truly are the route to all happiness in your life. So here's the squat exercises you need to start perfecting for that Jen Selter physique.

Note - if you're new to squats, Ru says the best version to start with is the bodyweight squat. This will allow you to test your technique and also your strength. Here he explains:

1. Bodyweight Squat

  • Stand up straight with arms out in front of you.
  • Place your feet slightly farther than shoulder width apart.
  • Push your hips back and down, as if you are going to sit down on a chair.
  • Go as low as your flexibility permits but aim to stay parallel to the floor.
  • Stand back up, pushing through your heels of your feet.

Repeat this for 10-15 reps at a time and aim to complete 2 to 3 sets with 60 seconds rest in-between.

2. Kettle Bell Squat

  • Stand up straight with arms by your sides.
  • Place your feet slightly farther than shoulder width apart.
  • The kettle bell should be placed directly between your feet.
  • Push your hips back and down, as if you are going to sit down on a chair.
  • Go as low as your flexibility permits but aim to stay parallel to the floor.
  • At the same time, keeping your arms straight, reach down and grasp the kettle bell.
  • Stand back up, pushing through the heels of your feet.
  • At the same time, raise the kettle bell by keeping your arms straight and holding on.

Repeat this for 10-15 reps at a time, and aim to complete 2 to 3 sets with 60 seconds rest in-between.

If you want to step it up and start adding machines into your squat workout at the gym, then Mark has these tips...

1. Front Squat

  • Using the Lat Pull machine, grip on the bar slightly wider than shoulder width.
  • Position the bar so it is just behind the clavicle and close to the throat.
  • Ensure the chest is high and push your elbows up and in.
  • Foot stance should be shoulder with apart or slightly wider.
  • Once in position sit back onto the hips slightly as the hips and knees simultaneously flex.
  • Push the knees out to ensure they track the toes and stay on the heels at all times.
  • Once you have broken parallel, drive the heels into the ground extending the knees and hips.

Repeat this for 10-15 reps at a time for 30-60 seconds bursts around 2/3 times.

2. Back Squat

  • Using the Lat Pull machine, take the narrowest most comfortable grip on the bar for your range of movement.
  • Position the bar high on the back.
  • Pull the shoulders back and keep the chest up.
  • Pull down on the bar and push the elbows forwards.
  • This should create a natural ledge surface for the bar to sit on.
  • Once in position sit back onto the hips slightly as the hips and knees simultaneously flex.
  • Push the knees out to ensure they track the toes and stay on the heels at all times.
  • Once you have broken parallel, drive the heels into the ground extending the knees and hips.

Repeat this for 10-15 reps at a time for 30-60 seconds bursts around 2/3 times.

3. Bulgarian Split Squat

  • For this exercise you are going to need a bench and some dumbbells.
  • Take a hold of the dumbbells in both hands.
  • Elevate your rear foot on the bench and take a step forward with your front leg.
  • Ensure that the chest is high and shoulders are pulled back with a neutral spine.
  • Bend at the knees so you body is moving in a vertical fashion until your reach 90 degrees in the front knee.
  • At this point drive back up and return to the top.
  • Complete the required reps on this leg before changing.

Repeat this for 10-15 reps at a time for 30-60 seconds bursts around 2/3 times.

Addicted to squats yet? How about now...

Got a tip for a toned butt? Tweet us @wewomenCA

by Maria Bell
Jouez et gagnez une eau de parfum La vie est Belle !
J'en profite !

you might also like