How to squat. Squats are the best way to build your buttocks

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The benefits of squats

Correct execution of squats will help bring the body into shape and strengthen the muscles of the buttocks, abs and legs. During this training, the spinal muscles also work – the posture is straightened and becomes even. The calves and lower back are also loaded.

Squats will help men increase muscle volume in their legs. Exercise is especially suitable for girls who want to build gluteal muscles. Squats are a great way to get rid of extra pounds and become the owner of a slim figure.

Muscles work best when training with weights – with dumbbells or a barbell. So you can quickly gain muscle mass.

Squats transform the whole body

When performing squats, not only quadriceps, calves and hamstrings work, but also the muscles of the spine are strengthened. Squats stimulate testosterone production, stimulating the growth and strengthening of the muscles of the whole body.

Squats develop the muscles of the central part of the body.

The muscles of the abdominal region are just delighted with the squats. It turns out that squats allow you to transform the muscles of the abs much better than the usual twisting.

Squats prevent injuries

The coordinated work of the auxiliary muscles of the lower body, buttocks and lower back allows us to minimize the risk of injuries. The main thing is the correct technique for performing the exercise.

Squats are extremely practical

Love of squats will certainly have a positive effect on everyday life. Outdoor games with children, football, work in the fresh air – all this will be given much easier and bring only pleasure thanks to squats.

Squats improve joint health

The hip joint, knees and ankle work smoothly while lifting the body. Tension is evenly distributed throughout the body, helping to reduce the load on individual joints. The main condition is compliance with the competent technique for performing the exercise. For example, straightening the legs entails a thorough load on the knee joints, increasing the risk of injury at times.

Do squats anywhere

You do not need a gym membership or fabulously expensive gym equipment, because you can squat wherever you like: at home, in the park while jogging or even visiting!

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Squats – a universal exercise

The only exercise that can use the same amount of muscle as squats is deadlift. Squatting is such a habitual activity for the human body that can easily build muscle mass, increase strength and endurance of the whole organism.

Squats help burn fat.

If you want to get rid of extra centimeters, do not neglect squats. By stimulating muscle growth, this exercise helps burn more fat. Strong tightened hips and elastic buttocks – here it is, the treasured result!

Squats increase flexibility

Performing this exercise requires high flexibility and plasticity. The higher the amplitude of movement of the hips, knees and ankle, the more effective the result.

Squats allow you to evaluate your shape.

Do you shake hands, successfully perform bench press or twisting? What about squats? Do not forget that only a harmonious load of the whole body can transform you.

Приседания со штангой

Do not take too light weight. You should feel a high load – after 12 squats, you will understand that you can no longer repeat the exercise. Only in this way can training be effective.

For beginners, such training will be difficult. The best option is to start with a small weight and gradually increase the load.


Buttocks are formed by three muscles – the large, middle and small muscles of the thigh. Each of them has its own function. The big one takes legs back and works when walking, the small and medium ones are lower and participate only in the movement of the limbs left and right.

The more muscles involved in the exercise, the higher the effectiveness of the workout. Squats are the best option for pumping your buttocks. They use the large, medium and small muscles at the same time. Deep squats are especially useful, which allow you to quickly achieve the desired result.


To train as efficiently as possible, you need to follow a few simple rules when doing squats.

  1. Do not raise your shoulders while doing this exercise. Take them back and keep them down.
  2. Keep your back straight. If you round your back, overload your lower back. This will lead to pain in the lumbar region.
  3. Squat your hips back slightly. This will help to load the buttocks more.
  4. The knees should always be located directly above the feet.
  5. Take your pelvis back as if you are sitting in an invisible chair.
  6. Try to squat as low as possible.
  7. Rest your feet on the floor so that you feel balance.
  8. Beginners need to control the depth of the squats. To do this, place a low stool behind your back and lower yourself until you touch his buttocks.
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Приседания со штангой в тренажерном зале


Beginners often cannot achieve the desired result when doing squats. This is because they do not follow the correct technique. Let’s talk about the most common mistakes.

Not deep squat

Of course, not everyone can crouch below the level of the knees. However, for an effective workout, you need to learn how to lower the pelvis as low as possible. Start training by gradually increasing the range of motion.

Tip: Spread your legs slightly wider than your shoulders. So you can control the body.

Bringing the knees together

You most likely have weak leg muscles. But this can only be fixed with the correct squats.

Tip: stand in front of the mirror and control the process. Remember: the knees should be in line with the toes of the feet.

Carrying the case back

Often, it is difficult for beginners to perform an exercise with direct posture.

Tip: put your body weight on your heels.

Too fast pace

Speed ​​in a squat is not the main thing. It is necessary to slowly lower and raise the pelvis. Follow the technique.

Tip: take your time. During exercise, breathe slowly and deeply.

Lack of warm-up

Before any workout, you need to warm up. A couple of minutes is enough – during this time your muscles warm up and will be ready for increased load. Be sure that you will not get hurt.

Tip: A great way to stretch your legs is to jump rope. If you plan to squat with weights, try to do squats without weight first. Then gradually increase the load.


Classic squats

Why: training the quadriceps and big muscles of the thigh.

How: The exercise is performed without extra weight. Everything is simple here. Keep your back straight. Join hands in the castle in front of you. Squat. Shins and elbows should be in line.

Classic squats are great for beginners. This exercise will prepare you for intensive buttock training. It is not suitable for increasing muscle mass.

Классические приседания

Deep squats

Why: the load on the middle and large muscles of the thigh, quadriceps and buttocks.

How: Exercise is like classic squats. However, there is one difference: the pelvis should be lowered until it is parallel to the floor plane.

This exercise is quite difficult to perform. Of key importance is the flexibility of the ankles. If this part of the body is not flexible enough, then you will not be able to sit deep.

Narrow Toe

Why: training medium, large and quadriceps muscles. The lumbar and abdominal muscles also work.

How: Place your feet shoulder-width apart. Spread your feet slightly apart. Squat until your hips are parallel to the floor.

If it seems that the exercise is too difficult, put your legs a little wider or slightly expand your toes. So you can keep the balance of the body and properly load the muscles.

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Squats Sumo

Why: the load on the large, medium and quadriceps muscles.

How: stand upright and spread your legs to the sides. Turn your feet out. Inhale and squat slowly, keeping your back straight. At the end point, the hips should be parallel to the floor. An important point – the knees are in the same plane with the socks and do not connect. Take your pelvis as far back as possible. Exhale and slowly return to the starting position.

Приседания «Сумо»

Exercise Reverence

Why: training the large, middle muscles of the buttocks and quadriceps femoris. Extra load on the biceps of the thigh.

How: stand straight, put your legs wider than your shoulders and spread your socks to the sides. During the exercise, point the knees in the same direction as the socks. Move the weight on one leg and the other take a wide step back diagonally. One leg is in front, and the toe of her foot is pointing outward. The other is behind the first. The legs are crossed.

Have a seat. The knee of the front leg should be parallel to the floor. With the knee of the supporting leg, reach the floor behind the working leg, but do not touch it. At the bottom of the squat, you should feel the extension of the gluteal muscles of the working leg. Straighten your legs and raise your pelvis.

Dumbbell Squats

Why: the load on the femoral, abdominal muscles and triceps.

How: the technique of doing the exercise is the same as with classic squats. Involved similar muscle groups.

Training with dumbbells loads the gluteal muscles and allows you to achieve the desired results faster.


Why: training the buttocks, thigh and back muscles.

How: the technique is the same as with squats with dumbbells.

The most effective training option, however, this exercise is contraindicated in people with pain in the spine.

Приседания со штангой

Exercise Plie

Why: training of the femoral, medium and large gluteal muscles.

How: take a weight. Stand straight, place your feet wider than your shoulders and spread your toes. Squat slowly while holding a weight between your legs. At the end point, the hips should be parallel to the floor. Return to starting position.

Do squats with your buttocks, not your thigh muscles. To do this, you have to consistently control your movements.

Deep squats on one leg

Why: the load on the gluteal muscles.

How: stand against the wall and rest your hand against it. Lift one leg and keep it parallel to the floor. Squat.

Such an exercise requires physical preparation