If you are looking to firm and tone the muscles of the legs and buttocks, the squat exercise is indicated. This staple exercise engages the glutes, hamstrings, quads, and core of the body, so adding it to your workout routine can maximize your workout.
There are numerous types of squats that allow us to work specific muscle groups, optimizing training and making it even more effective. Squats help strengthen, tone and sculpt your entire lower body .
Remember that before performing any type of exercise, it is advisable to carry out a good warm-up routine and check for back problems. Start with a light intensity, increasing as you train your body and become familiar with the movements.
The leg muscles and glutes are without a doubt the two most involved muscle groups in almost all types of squats. Below we list 5 exercises for the buttocks and explain how to put them into practice to avoid injuries and achieve satisfactory results.
1. Classic squat
Stand with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 repetitions.
2. Plie squat
Extend your feet with your toes pointing out.
Begin to bend your knees, squatting as far as you can go.
Push up through your heels, squeezing your inner thighs and glutes at the top.
Complete 3 sets of 12 repetitions.
3. Bow Squat
Start with your feet shoulder-width apart and your arms hip-width apart.
He bends his knees and, coming down, brings his right leg back and to the left in a bowing motion.
When your left thigh is parallel to the ground, push up through your left heel and return to the starting position.
Repeat 12 reps on this side and switch legs.
4. Jump Squat
Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, immediately jumping back out.
Complete 3 sets of 12 repetitions.
5. Dumbbell shoulder squat
Stand up, holding a pair of dumbbells on your shoulders.
Keep your head up, brace your abs, push your hips back, and bend your knees.
Slowly lower your body into a squat, hands by your sides.
Hold this position for a few seconds.
Then push back up to the starting position.
Perform between 8 and 12 repetitions.
