You only have to go on Facebook or Instagram daily and within a few seconds you will see some post or picture telling you to
“Squat if you want a better butt “ ,
“Shut up and squat”
“Squat for a sexier buttt”
and so on and so forth.
There is no denying that having a round, peachy, perky, sexy butt is the BIG thing, nearly all women want it and men just LOVE a peachy bootay.
As a female personal trainer I get asked daily by women “ Paulette, please show me how to get a bigger butt?”
Heck I bet if you are reading this, that may be an area you want to improve on yourself.
But have you been squatting and not getting the results?
Don’t worry you are not alone, and I will explain to you in this post ,how to get a bigger butt,that sexy butt,that perky sits right up there, stands to attention butt.
You see, many of the posts on IG or Facebook are made by those just trying to get more ‘likes’ and followers, these Instagrammers haven’t got a clue about the mechanics of squatting or training, they haven’t got a clue how to show you or explain to you how to get a bigger butt,they are just jumping on the bandwagon to be another Social Media ‘celebrity’
I am a certified female personal trainer and have been training with weights for over 30 years starting off as part of my training as sprinter many moons ago, so I know both how to explain and show you how to successfully get a bigger butt.
Now before I go any further let me be clear in saying the squat is in my opinion, the best all over body compound exercise there is.
There is a reason why it has stood the test of time and will be around forever, it works legs,butt, core and is a badass fat burning exercise all day long.
But this post is not about if the squat is a good exercise or not, IT IS.
This post is to explain to you why you as a female may not be seeing the results you want on your butt from squatting and how by making a few simple changes you will know how to successfully get that bigger firmer, peachy butt.
Let me focus on the back squat,the most popular squat where the barbell will be resting on the meaty part of the back of shoulders, feet hip width apart.Nothing wrong with this squat, when executed correctly, the lower phase of the squat at it deepest and when coming up out of this lower phase will or should be activating the glutes
During each repetition you should be able to feel your butt muscles contract as you begin the upward phase of the move,however you and many women don’t feel this for various reasons but two of the most common reasons are
- not squatting deep enough and
- transferring the weight to the balls of your feet rather than your heels as you come up.
When you are transferring the weight into the balls of the feet rather than heels, this will mean the weight is being transferred away from the glutes into the quads (quadriceps,large muscle at the front of the legs) and the quads is an area in most women that is already the dominant muscle in the legs. Furthermore and I would hedge my bets that you like so many women I know do not want to further develop the quads.
So what to do to ensure you are working your butt more than your quads?
Enter foot placement changes.
Instead of doing a regular back squat you should switch to the sumo squat. The sumo squat is very similar to a basic squat but done with a much wider stance of the legs. This ensures you will be putting, more emphasis on your butt and inner thighs instead of the quads,it ensures you are driving through the heels to come up out of the squat which also ensures you are activating the glutes more than the quads.
Ergo in faster time you will start to notice the development of that perky, toned, sexy bootay that has eluded you for so long with the basic back squat.
But do you know that there are so many different foot placements and stances on so many other exercises that you should be incorporating in your workouts to guarantee you achieve the sexiest butt you could ever want?
Until next time.