Learn how different types of squats can help you achieve a lifted derriere and target your butt effectively.

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On a quest to make some booty gains?

you might use squat variations to help the biggest muscles in your body grow stronger and more sculpted.

woman sweating in the gym

NASM-certified trainer and founder of Build &

Squats also improve the range of motion in your hips and ankles.

Basically, squats are one of the most basic but effective strength training exercises around.

Why you should squat regularly

Its super important to work your butt.

Woman walking on a treadmill at the gym.

Because squats benefits arent just aesthetic.

Those glute muscles are responsible for a lot more than you probably realize.

And exercising that tush helps to take pressure off of your spine.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

While the squat cant do it all, it sure can do a lot.

Pro tip: see to it youre squeezing your butt when you rise up from any kind of squat.

Thats why when most people start working on their glutes, theyll say they cant feel them working.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

NASM-certified trainer and founder of Build &

Youll activate the butt, inner thighs, and lower abdominals, says Thompson.

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Watch the video of how to do a squat properly:

2.

(Learnwhich muscles sumo squats work, too!)

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Watch the video of a sumo squat:

3.

Curtsy squat

Start with your legs six to eight inches apart.

you’re free to repeat this on one side and then move to the other, or alternate.

Watch the video of a curtsy squat:

4.

Watch the video of a squat jump:

5.

Return to the starting position by driving up through the front foot and quads.

Lower down until the hips are between the knees, without losing the upright chest.

Your knees drive out on the way down and back in on the way up.

An alternative to the goblet squat is thefront squatwith a barbell across your shoulders.

), dont let the move stop just because your knees have straightened out.

Elevated front leg split squats

This move is like the front-side mirror version of the Bulgarian Split Squat.

Then practice squatting up and down while your legs are at different elevations to feel the burn.

As you squat down, youll feel the band wanting to turn your knees inwarddont let it.

But what if squats are just… not happening?

Although squats are considered a basic strength-training move, that doesnt mean theyre easy.

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