Did you know that apart from squats being great for stronger and more toned glutes, they also play a role in working your backside? In this piece, we will focus on that question that has been bugging you up. Do squats make your butt bigger?
DO SQUATS MAKE YOUR BUTT BIGGER?
As it is, your backside has the largest muscle group in your body- your glutes. Your glutes consist of three muscles: gluteus maximus, gluteus media and gluteus minimus.
Your glutes are responsible for certain functions in your body such as walking, sitting, running and jumping. Just like other body parts, your glutes vary in shape and size. This means that you can always try solutions such as workouts to get them whichever way you want. These workouts include squats.
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WHAT EXERCISES MAKE YOUR BUTT BIGGER?
Below are strategies you can tap into to make your backside stand out.
You can do the following workouts in one workout session or add them to a lower-body or full-body routine. However, remember to start slow, gradually incorporating them in your routine. With time, you’ll be more conversant with them to the point of doing two or three sets of each.
This workout is good for strengthening your glutes, hamstrings and core. It also has an added advantage of improving your hips. If you are a beginner, it is the go-to work out for you.
Do squats make your butt bigger? Yes. This type of squats is known as plyometric. Plyometric exercises are powerful aerobic exercises that aim to increase your speed, endurance and strength. They require you to exert your muscle to their maximum potential in concise periods.
This set will strengthen your glutes, hips, hamstrings and calves. Additionally, they will increase your heart rate.
However, if you report any difficulties with your knees, legs, ankles or hips, be sure to consult your doctor before embarking on jump squats.
WALKING LUNGE WITH WEIGHTS
Walking lunges are workouts that target your quadriceps, therefore increasing your balance. They are an excellent piece for building and toning your glutes.
Again, be sure to consult a physical therapist if you have problems with your knees, ankles and hips.
This piece is a go-to when you want to target your glutes and hamstrings. Additionally, it also challenges your balance and core stability, making them better by the moment.
Unlike the squat and deadlift, these exercises target the deep glutes, gluteus medias and minimus. These two muscles are usually neglected, and they play an important role in stabilizing your pelvis, preventing lower back pain and balancing out your lower body in general.
These exercises target your glutes as well as your hips. They comprise of use of bands to strain your steps to the sides. For a deeper burn, consider combining them with another form of lower body exercise like squats.
For beginners consider placing the band on your knees. As time goes, place the band further down towards your ankles.
Donkey kicks are considered the most effective of these butt boosting workouts. This is because they are the only ones which focus on all the three glute muscles.
They are great for making your backside firm.
CONSIDER TRAINING WITH WEIGHTS
Using weights during butt boosting workouts such as ankle weights for donkey weights and dumbbells for lunges can increase the exercise’s effectiveness. The little weight they add-in comes in handy in increasing your endurance and firming up your rare back.
However, as the rule of thumb states, go slow, especially if you are a beginner.
You might be faithful in doing squats for better-looking butt without any positive fruits. Here are common mistakes you might be doing without really knowing.
YOU’RE NOT SQUEEZING HARD ENOUGH
Squeezing your glutes can help improve your butt form over time. Ignite the fire by squeezing everything before you start your squats. You will feel the burn sooner.
YOU’RE DOING SQUATS AFTER CARDIO
After your cardio, your legs are probably tired and won’t be able to complete any squats you assigned yourself. You can’t see any results without giving the squats your all.
YOU’RE NOT DROPPING LOW ENOUGH
If you want to get the maximum from the squats, try positioning your legs parallel to the floor before pushing yourself back up again.
Using full range motions will enable you to tone up faster.
YOU’RE NOT HAVING ENOUGH REST
After all these squats, it is only fair you give yourself rest days. These days are meant to give time to the torn muscles to heal.
YOU DON’T ADD RESISTANCE
If you are a beginner, air squats are for you. However, if you have been doing squats for more than six months without seeing any results, consider adding resistance like dumbbells for your glutes to grow.
DOES SQUATS MAKE YOUR HIPS BIGGER?
Knowing exactly what you want is key when it comes to hitting the gym. This is because different exercises are meant for different parts of your body. If you have been asking, do squats make your butt bigger and do squats make your hips bigger, the answer is yes.
Squats are excellent exercises for any parts below the belt. If you’re looking for bigger hips, they would be ideal for you.
Your hips contain three muscles, gluteus maximus, medius and minimus on the back. On the sides, they have small muscles called tensor fascia latae
As mentioned earlier, the glutes will be activated when you perform hip extensions, when you move your hips backwards.
The tensor fascia latae gets worked when you move your thighs outwards, in a movement called abduction, and when you move your hips upwards.
All the above movements are catered for by squats.
DOES SQUEEZING YOUR BUTTOCKS MAKE THEM BIGGER?
Technically, squeezing your glutes comes in handy in making them grow. This trick helps you intensify the part where you lower down, so you can start feeling the burn sooner. This will enable them to grow.
DIET’S ROLE IN MAKING YOUR BUTTS BIGGER
Contrary to what people think, strategies to increase bum size actually begin in the kitchen. Your diet has a huge role to play if you’re among the people asking; do squats make your butt bigger. You can now breathe, knowing that there is another way.
Since all focus is on glutes, eating foods rich in glutes will help your butts get bigger.
Precisely, dietary protein is important in building muscle mass after you have worked out. This is according to a review study on post-exercise foods in building one’s physique.
Below are some of the foods you can explore.
These are a good alternative to your “do squats make your butt bigger question.” They are a great source of protein, with 22 grams into a single- 4-ounce serving. This is according to the U.S Department of Agriculture.
They also come with Omega 3 fatty acids which a research article has found to reduce inflammation that hinders muscle recovery and growth.
This is another alternative to your “do squats make your butt bigger question.” They are also a good way to increase your protein intake, helping build your rare muscles and enlarge them.
A medium egg supplies a total of 6 grams of protein, making them an excellent source of protein. This is in addition to other healthy nutrients it comes with such as vitamin B12.
While considering exercises to boost your backside, also consider looking at your diet. Gluten rich foods will help increase the effect. They will act as a support to your exercises, giving good results in a shorter time.
However, try as much as possible to avoid artificial ways of boosting your butt such as surgery as this could be painful and in extremes, may backfire.