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Do Squats Really Give You a Bigger Bum? Yes & These 8 Variations Will Make It Fun To Grow

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You know what the fastest way to a tighter, stronger, curvier, perkier butt is? Squats! It’s an effective lower-body exercise that works a bunch of muscles at once, including the glutes, quads, and core. You don’t need any equipment to do a squat in its most basic form—your weight and gravity give you all the resistance you need.

You can easily add free weights or resistance bands if you want to challenge yourself and continue developing muscle mass and strength. The squat is a very functional exercise, which means it trains a movement pattern that you use in everyday life.

But, no one wants to do endless repetitions of basic, up-and-down squats, even though they work virtually every muscle in your body. The secret to real results lies in having a variety in your workout.

Add any mix of these moves to your routine and perform the indicated number of reps and sets.

1. Oblique Squat:

Sets: 2-3 Reps: 15-20

Oblique Squat

How to:

  • Place hands on head, elbows pointing out.
  • Stand with your feet shoulder-width apart and descend into a squat position.
  • Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee.
  • Return to start, and repeat on the other side.
  • That’s one rep.

2. Jump Squat:

Sets: 2-3 Reps: 15-20

Jump Squat

How to:

  • Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.
  • Explosively push upward, jumping as high as you can.
  • Make sure to drive through heels and not toes.
  • Upon landing, immediately squat down.
  • That’s one rep.

3. Narrow Squat:

Sets: 2-3 Reps: 15-20

Narrow Squat

How to:

  • Start in standing position, hands clasped in front of chest, feet together.
  • Lower into a squat until thighs are parallel to floor.
  • Hold, then return to start.
  • That’s one rep.

4. Pistol Squat:

Sets: 2-3 Reps: 15-20

Pistol Squat

How to:

  • Stand upright with feet shoulder-width apart.
  • Place heel of left foot on the floor slightly in front of you, toes up.
  • Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg.
  • If necessary, extend arms in front of you to assist with balance.
  • Lower hips as low as possible, keeping front leg lifted.
  • Push back to start.
  • That’s one rep.

5. Curtsy Squat:

Sets: 2-3 Reps: 15-20

Curtsy Squat

How to:

  • Stand with feet hip-width apart and elbows bent, hands clasped in front of chest.
  • Lower into a squat, thighs parallel to floor.
  • Step right foot back and to the left, and squat an inch lower.
  • Return to starting position.
  • Repeat on the opposite side.
  • That’s one rep.

6. Split Squat:

Sets: 2-3 Reps: 15-20

Split Squat

How to:

  • Stagger your stance, with front foot 2-4 feet in front of rear foot.
  • Stay on the toes of rear foot.
  • Lower hips until front thigh is at least parallel to the floor.
  • Push through the front leg’s heel, and drive the hips and knees upwards, to return to the starting position.
  • That’s one rep.

7. Isometric Squat:

Sets: 2-3 Reps: 15-20

Isometric Squat

How to:

  • Stand with feet hip-width apart and arms by sides.
  • Squat, clasping hands in front of chest, elbows bent by sides.
  • Staying in the squat, extend left leg out to the side and tap toe to floor.
  • Return to starting position, then repeat on the opposite side.
  • That’s one rep.

8. Pop Squat:

Sets: 2-3 Reps: 15-20

Pop Squat

How to:

  • Stand with feet wider than shoulder-width apart and toes slightly turned out.
  • Clasp hands in front of chest.
  • Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you.
  • Land back in the squat position.
  • That’s one rep.
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