To Grow your Booty when you Squat...
The squat.
One of the best exercises to build muscle on your glutes, quads and hamstrings. Perhaps one taken for granted because of its simplicity, though it never fails to produce results when done correctly.
Step 1. Firstly warm up:
Use your body weight, and just squat, do it 20 times, nice and slow, you should feel your range of motion improve as you go through your reps. If you have limited range of motion, it may be coming from your Achilles, stretch these out by standing on the edge of a platform or step, and do some body weight calf raises. Then do another 10 body weight squats.
Step 2. Feel the difference?
Now. Place your feet at hip width apart with toes slightly out.
Keep your back straight, bend from the hips and squat down, the aim is to get your thighs parallel to the floor whilst keeping your chest up and your back straight.
If you decide to add weight with a bar, great! Jump into the squat rack and make sure the guard rails are just below waist height when you are standing to support you. If you decide you are not pushing it up, safely lower it across the guard rails… Easy
Step 3. Don’t make the most common mistake…
Bending your back, leaning forward, knees buckling in. Keep your weight in between the balls of your feet and your heels, if you can lift your front toes up through the whole motion, that’s great. Sacrifice the weight on your back for greater depth and sacrifice your depth if you feel your chest going forward.
Try 3 sets of 15 reps. Have fun building your booty!
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