Place the bar on your upper middle back using a
squat pad if needed for comfort.
Place your feet slightly wider than shoulder width.
Point your toes out at a 45 degree angle.
Keep your head up,
DO Not look down to limit lower back involvement & Look straight ahead.
Squat down as deep as you can
doing an ASS-to-Grass squat with your butt going below your knees at
the bottom of the squat because The deeper you squat = the better butt
workout you get
Notice how her butt travels below her knees at the end of the squat
Get more flexible by stretching your calves, lower back & hip flexors if you have trouble going down deep for your squats.
Squat back up by pushing thru your
heels to activate your butt muscles. Tip: Curl your toes up or place a thin platform under your toes
to focus more on pushing thru your heels.
Push back up thru your
heels to activate your butt muscles.
To Get a Bigger Butt Doing Only Squats…
Optional: Do 1-to-4 sets of 3-to-15 reps using light-to-progressively
heavier weights to
Do 3-to-6 sets of 5-to-15 reps with a weight heavy enough to
ONLY allow you to do 5-to-15 reps per set. Do this 1-to-2 days per week.
Keep a workout log
and try to get a little bit stronger each squat workout or set by
using heavier weights, doing up to 15 reps &/or up to 6 sets because
as you get stronger squatting your butt gets bigger
your thighs get thicker
Squat down as deep as you can by trying to touch the knee of the non-working
leg to the floor while keeping the heel of the working leg flat on the floor.
Elevated Lunges are better than regular lunges since you'll feel it more in your butt because of the greater range of motion.
Use a platform high enough to make your butt travel below your knees.
If you're not flexible enough
to squat all the way down until the knee of your non-working leg touches the floor without your heels coming off the
get more flexible or do
regular lunges but…