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To get firmer and more defined glutes, a good type of exercise is the squat. For the best results, it is essential that this exercise is done correctly and at least 3 times a week, for about 10 to 20 minutes.
There is no universal number of squats that you should do, as it varies a lot between each person and their physical constitution, as well as physical preparation. However, in most cases it is advisable to do 3 to 4 sets with 12 repetitions, starting with no weight and then adding weight, holding dumbbells or bar, for example.
However, the ideal is always to make an evaluation with a physical education teacher in a gym, to obtain the best results.
What is the squat for
In addition to being the preferred exercise to work the glutes region, the squat also has other benefits such as:
- Define the belly;
- Increase muscle mass in thighs;
- Strengthen the back;
- Reduce cellulite on the buttocks and legs.
In addition, squat exercises improve body contour and contribute to good body posture, and can be done at the gym or even at home.
6 best squats for glutes
There are several types of squats to strengthen the glutes. The most common are:
1. Simple Squat
To do the simple squat correctly you must:
- Standing: spread your legs, spread your feet shoulder-width apart and rest them fully on the floor;
- Bending the knees: the knees should be flexed, throwing the hips down, until it slightly exceeds the knee line and, pushing the buttocks back, as if you were sitting in an imaginary chair, keeping the back straight;
- Extend your legs: stretch your legs, which are bent, to return to the starting position, standing.
During the exercises, you should always look straight ahead and keep your arms extended in front of your body, swinging them to the rhythm of the squat, to maintain balance. Learn more at: How to do squats correctly.
2. I sink
To do the lunge, also known as lunge or lunge squat, you must stand and:
- Step forward: the knee must be flexed until the thigh of the forward leg is parallel to the floor. The front foot must be fully supported on the floor and the back foot must keep the heel raised, not touching the floor.
- Drop the hip: descending slowly until the front joint forms a 90º angle and the knee of the back leg is very close to the floor, almost touching.
- Get up and return to the starting position. At the end of the repetitions, you should change the order of the legs, moving the front to the back and the back to the front.
During the exercise, you can place your hands on your waist, behind your head, grab dumbbells or do it on top of the bosu, to make the exercise more difficult and work your butt muscles more. This exercise can be done while standing, jumping, or moving across the room.
3. Sumo Squat
The sumo squat is similar to the single squat, it only requires you to spread your feet, turning them slightly outward, following the same steps as the single squat.
This exercise can be done without the use of weights, however, the results appear faster when using dumbbells or kettlebells, for example.
4. Squat with bar
The barbell squat can only be done in the gym and must be performed with the help of a teacher, so as not to injure the back.
The person should position the bar on the back, taking it with the hands and positioning the elbows forward. Then you have to follow the simple squat steps, never letting go of the bar.
In addition, discs with different weights or even squatting with forward can be added to the bar, which makes the exercise difficult.
5. Jump Squat
When doing the squat with jump, in addition to helping to tone up, it helps to lose fat and increase cardiorespiratory endurance, as there is an increase in energy expenditure. So you need to jump, jumping up, whenever you get up after bending your knees.
This exercise can also be done on top of a piece of equipment called bosu, using the round part facing up or even with the equipment inverted.
6. Throwing ball at the wall
The wall ball exercise, technically known as wall balls, implies that the person knows how to correctly do the simple squat and requires the use of a medicine ball. In this exercise you should:
- Stand up: you should spread your legs shoulder-width apart facing a wall and catch the ball;
- Do the simple squat: bending your knees, throwing your hips down and pushing your butt back;
- Throwing the ball against the wall: the ball must be propelled upwards and forwards, fully extending the arms, and must go as high as possible;
- Catching the ball: as the ball descends, the person must catch the ball close to the neck, crouch and toss it again.
This exercise is a very complete exercise as it works the legs and arms in a single movement.
Squat Workout Plan
During the squat it is very important to keep the contraction of the buttocks muscles and take a few seconds to do each movement in order to stimulate the muscles. In addition, for the results to appear faster, you should, whenever possible, add weights, such as dumbbells, barbells or shin guards, for example.
Here is an example of a workout that you can do at home or at the gym.
|Heating||Climb stairs or use stair simulator (5 min)
20 x Exercise 1 + 20 x Exercise 2
|20 x Exercise 3 + 15 x Exercise 4
Rest 2 minutes
15 x Exercise 5 + 20 x Exercise 6
|Stretches||Stretch legs, butt and back (5 min)|
The training difficulty should be progressively increased and, according to the person's ability, increasing or decreasing the number of repetitions and sets of each exercise or adjusting the load of the equipment used.
At the end of training it is essential to stretch the muscles that have been worked in order to allow them to recover properly. See how to do it at: Stretching Exercises for Legs.