If one wants to make a strong butt, then squats are an essential exercise. These are great functional movements that can help ease your day-to-day movements, such as bending and lifting. Squats are a great way to build and strengthen the lower body muscles. From burning a lot of calories in the body to maintaining your overall fitness, squats are an integral part of the workout routine.
Along with working your core, squats exercises target the main muscle groups of the legs such as the glutes, quads, hamstrings and calves. They not only help in burning and shrinking your thigh fat, but also help in tightening your back. If you are trying to lose weight while keeping your glutes intact, here are some squat variations you can try.
To get comfortable with squatting and establish a good form, you’ll want to start with the sit-to-stand squat, also known as the bench or box squat. Stand with your feet slightly wider than shoulder width, your back straight. Keep your toes pointed out at 45 degrees or less. And now slowly hinge your hips, push your butt back, and lower yourself by bending your knees. Push off your heels and come back to standing position. This is one rap, so many raps have to be done.
resistance band squat
Place a loop resistance band over your knees, and stand with your feet slightly wider than shoulder-width apart. Keep your toes slightly out. And have your hands on your hips or in front of you. Bending your knees, push your butt back into a sitting position. Continue to lower yourself in this position until your thighs are parallel to or below the floor, and hold the position for 1-2 seconds. Then slowly return to the starting position by pushing in your heels and squeezing your glutes.
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To do a sumo squat, once again spread your feet shoulder-width apart. Keep the toes slightly out, keep the arms at your side and the palms inwards. Keep your core engaged, now straighten your back and lift your chest. Bend your knees and push your hips back. In this position, your elbow should be bent and you have to bring your palm in front of your chest. Now, tightening your glutes, return to the standing position.
The goblet squat is a fun exercise for which you will need a dumbbell. Come to a standing position with your feet shoulder width apart. Hold one head of the dumbbell near your chest with both hands. During this, make sure to keep the elbows inwards. Now, while pushing your butt back, and pushing your knees out, come into the squat position. While doing this movement, keep the dumbbell tightly between your chest and elbow. While going down, keep it tightly between the elbow and both the knees. Bringing your knees out, push in your heels and return to standing position and do not forget to squeeze your glutes while doing so.
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5 squat jacks
Stand on feet together, hands by your side and palms in. Now, jump up and extend your legs out, land in a sumo squat position. In parallel with this, cross your forearms in front of your chest. Keeping your core engaged, jump back to a standing position, with your feet back together (in starting position) and arms extended overhead.
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FIRST PUBLISHED : June 12, 2022, 05:55 IST