If you want great thighs and a great butt, you need to take your squatting seriously.
Now, let me make this clear. This is about health first. If you are in a physical state where your weight (or lack thereof) is dangerous and contributing to health challenges, then your focus needs to be on getting healthy first; far before worrying about how your butt will look in a tight dress.
Now that we’ve gotten that out of the way, let’s get to the bottom of this better-butt situation. No pun intended😍
There’s a reason why people with great physiques are always banging on about the importance of squatting regularly. This is one of the most common ways to increase the size of your gluteus maximus to maximum size, so to speak. To start, you want to perform squats without any weights while you perfect your form. When squatting, you’ll want to squat backward instead of forward for the real benefits to your backside.
Once you’re ready to use weights like dumbbells, you’ll have perfected the proper form for the exercise. When you’re more advanced, you can use a bar with weights, but you’ll need to ensure that you have a spotter, or use a machine.
Research shows that, when squatting with relatively heavy weights, a wide stance increases the amount of activation in the quadriceps and glutes
If you’re tired of the same old squats, you could vary how far apart your feet are to change how it impacts your booty. When your feet are close together, you’re working the front of the thighs as well as the butt. As you widen the space between your feet, you’ll be able to feel the exercises working your butt and hips more thoroughly.
Along with standing and doing your squats, you could take advantage of the leg press at the gym to attack that same region of the body.
Frequently Asked Questions
Do squats make your butt bigger?
Answer: Squats work in building your assets! It’s considered the premier exercise when it comes to strengthening and toning your gluteus muscles, hamstrings, and core. Similar to any other body part, as the muscle grows, it will protrude; giving it a bigger and better look.
What muscles do squats work?
Answer: Squats work all 3 gluteus muscles (gluteus minimus, gluteus medius, and gluteus maximus), quadriceps, hamstrings, abs, lower back, obliques, and many more. Now you can get an idea as to why it’s one of the most rewarding exercises in the gym.
How to warm up for squats?
Answer: Glute activation exercises are great for warm-ups as it loosens and stretches your muscles.
How long does it take to see results from squats?
Answer: Consistency, consistency, and consistency is the key to results!. Start moderate by doing 25 squats a day. As your body gets stronger and acclimated to the amount, gradually excel up to 50. By the time you’re close to 100, you will notice drastic changes in your strength and confidence. Now, add a healthy diet to the mix, and you will see results in as little as 2 weeks!
How many squats should I do a day?
Answer: Only your body knows the real answer to this question. Start with an amount which can be achieved, but will challenge your mental and physical strength. I strongly suggest starting with 25 squats a day. You can break this up into sets (max. 3 sets – with 3 min. breaks in-between). Gradually increase the reps as your body adapts to the resistance.
How many calories do squats burn?
Answer: This answer is going to involve putting your thinking cap on. According to a study conducted by, “What’s Cooking America,” you can calculate the number of calories you lose in 1 min. from squats by multiplying .096 (x) your current body weight (in lbs.). For instance, a female who weighs 140 lbs. would on average lose 13.44 calories per min (.096 x 140 = 13.44).
Do squats make your booty hard?
Answer: Doing squats will strengthen your muscles, in turn, making them bigger and firmer. Now, if you’re going for the bodybuilder glutes then, by all means, you will have buns of steel; however, rest assured that by doing conventional squats you will have nice, firm, and round buttocks.
How often should you do squats?
Answer: You should aim to improve your lower body strength by doing squats 3 times per week. The more you do them, the quicker your body will adapt to the stress and tension, causing your butt to grow.
How many sets of squats?
Answer: I always suggest to start with the traditional 3 set routines. You can always increase the reps of each set to your liking and ability.
How deep to go on squats?
Answer: “Ass to the grass” was the phrase my 1st trainer expressed to me when I started doing squats. The name “Ass to the grass squats” is pretty self-explanatory. The goal of these intermediate-level squats is to apply full pressure and tension on your muscles by lowering yourself to the point your upper body is below parallel to your knees; having your buttocks almost, if not touch the floor. This style of squat is also called ATG Squat, Deep Squats, and German Squats. I consider this method for those who have experience and have built up a tolerance for squats. I suggest to start out by going until your thighs are parallel to the floor. This depth is a good marker as it helps to avoid injuries for beginners while giving you a great burn.
Does squats make your hips bigger?
Answer: If you’re looking for hips and curves that resemble Jessica Rabbit’s physique then squats are for you. Keep in mind, you’re not going to achieve thick hips and a small waist without the right diet in place. Eating the right food will determine if your hips widen, or even shrink by doing squats. As squats can make your hips wider, the focus points lie in your glutes.