7 Different Squats That Will Add Some Pop To Your Butt (Video)

Deep squat full

Looking to add some firmness and shape to your butt? Try this tough but doable 7-different-squat routine that incorporates full-body exercises. The whole routine will have you hitting everything from your quads, through your abs, all the way up to your back, chest, and shoulders . This will shock all-regions of the body and will force muscle development.

1. Stability Ball Wall Squats

This is a good warm-up exercise to stretch out the legs and get blood flowing before doing this grueling squat routine. The ball should rest on the arch of your back throughout the movement.

2 sets — 20 reps, no weight
Rest — 30 seconds

Target Muscles: Quads, Hamstrings, Butt, Core

2. Barbell Squats

Barbell squats are designed to strengthen the entire lower body, but they’re also great for building a strong lower back, core, and correcting posture. Perform 3 HEAVY sets of 12, 10, and 8 reps, with an appropriate amount of weight respectively.

3 sets — 12 reps, 10 reps, 8 reps, heavy weight
Rest — 1 minute

Target Muscles: Quads, Hamstrings, Butt, Core

3. Kettlebell Swing Squats

The kettlebell swing squat is a high intensity, fast-paced movement that defines a true full-body fat burning exercise. While your are legs dominate the bottom half of the motion, the shoulders (front deltoid) and arms provide 75% of the power required to reach the top.

3 sets — 15 reps, light weight
Rest — 30 seconds

Target Muscles: Shoulders, Arms, Hamstrings, Lats

4. Front Squats

Unlike traditional squats, which place resistance on the back half of your body, front squats place it on the front half of the body. By executing this exercise you are also engaging your abs, shoulders, and quads. This is easily one of the most effective exercises to build a strong and tight midsection.

2 sets — 12 reps, moderate weight
Rest — 45 seconds

Target Muscles: Abs, Shoulders, Quads

5. Goblet Squats with Overhead Press

Very similar to the front squat, goblet squats place the weight on the front half of your body and targets the abs. Goblet squats are great for sculpting a nice toned butt. Goblet squats also allow you to go low without putting too much stress on your knees. This in turn causes a deep stretch and extreme muscle stimulation.

3 sets — 12 reps, 10 reps, 10 reps, moderate weight
Rest — 45 seconds

Target Muscles: Butt, Shoulders, Arms, Quads, Hamstrings, Abs

6. Jump Squat Plyometrics


Jump squat plyometrics gives you a feeling of intense cardio while burning fat that is a power and strength-driven workout.

2 sets — 15 reps, no weight
Rest — 30 seconds

Target Muscles: Quads, Hamstrings, Butt

7. BOSU Ball Squats with a Medicine Ball Hold

BOSU ball squats are very effective for building core stability and balance. The unstable surface of the BOSU ball adds an extra level of difficulty and requires stabilization.

2 sets — 15 reps, moderate weight
Rest — 45 seconds

Target muscles: Shoulders, Calves, Arms, Quads, Hamstrings, Butt

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