5 Squat Workout For Sexy Butt and Thighs



The lower body including the thighs and butt is essential for stability, strength and flexibility. As such, strength, endurance and resistance and free weight exercises are very important for bigger and well-toned butt and thighs. Two of the most highly recommended exercises to achieve this are of course squats and lunges. The best thing about these exercises and squats in particular is their adaptability and flexibility. Squats can be done by anyone and in numerous variations. 



Before you commit to any workout program it is important to remember to start gradually and progress as your strength increases. Overexerting yourself may lead to chronic injuries. Also, proper form must be maintained when performing squats in order to avoid back or knee injuries. Herein is one of the best squat workout for butt and thigh.

The Wall Squat 

The wall squat is a simple body weight squat and can be used as a warm up exercise before performing the other more strenuous variations of the squat. 

It also emphasizes the proper form when performing a squat. Start by standing facing a wall with your feet shoulder width apart and planted flat on the ground. 

You should keep your knees slightly turned out so that they do not move together. Place you palms on the wall from a distance where you do not have to lean forward from your waist (slouching). 

Slowly push your butt behind you and sit back as if you are going to sit on a high stool. Bend your knees and slide your palms down the wall without bending your elbows. 

At no point should your knees be in front of your toes. Go down to the point where your thighs and butt are parallel to the ground then push back up. Do two or three set with 10-12 repetitions each.

Barbell Full Squat



This is arguably the best squat workout for butt and thigh. It is quite easy to master and is scalable according to your strength. It is important to use a comfortable weight. 

The recommended weight for beginners is about 75 % of your body weight. Alternatively, the weight should be such that you can comfortably complete 8-10 reps. 

Stand with your feet flat and shoulder-width apart in front of a squat rack. Lift the barbell off the squat rack. With your spine neutral and eyes straight ahead, bend your knees and lower your body until your thighs are parallel to the ground.

With a similar but reverse movement, lift yourself back to the starting position. Aim for 4 sets with 8-12 repetitions each. You can lighten the weight after the first two sets.


The Basic Full Pistol Squat

Many people tend to avoid pistol squats since they seem quite challenging at first and require great leg control. They are however very effective in strengthening your butt and thighs. In order to get the best out of this squat it is advisable to perform several variations in one session. 

For the basic full pistol squat, start in a standing position with your feet planted flat on the ground. Shift your weight to your left leg and let your right leg stay loose. 

Keep your eyes straight ahead at an imaginary point then raise your right leg towards this point. Breathe in and sit back as if you were sitting on a chair. 

You can extend your arms in front of your body to get extra balance. Now gradually bring your body back up then breathe out. 

Repeat the squat with the other leg. This may be tough for beginners and the uninitiated. You can use a suspension trainer or firm pole in the beginning to work up proper technique and form.

The Benchtop Pistol Squat

This variation of the pistol squat is going to be tough on your gluteus, quadriceps and hamstrings but it is well worth it. Begin by standing on a grounded bench about knee height. 

Shift most of your weight to your right leg on top of the bench and let your left leg hang loosely on the side of the bench. 

Tilt your left leg so that your heel falls lower than the toes. By flexing your right leg slowly lower your body to the point where your right thigh is parallel to the bench and the heel of your left hanging leg is touching the ground. 

Hold this position for about 2 seconds then bring your body up to the starting position. Repeat the squat with your left leg.

Aim to keep you spine straight and extended your arms forward for balance. If it is challenging, you can also use a suspension trainer or pole to assist you with the squat. With the bench-top squat, you should ideally aim for about 4 sets of 3 repetitions per leg.

The German Volume Barbell Squat



The German Volume or the Ten Set Method is one of the most brutal routines ever conceived and it can definitely be applied to the squat for maximum butt and thigh gains. 


It basically involves doing ten sets with ten reps of the full barbell squat in rapid succession with a brief rest period in between the sets.

This squat routine will enable you to do a great amount of work in just a short period. You will be able to use more muscle fibers and overcome strength plateaus. Additionally, it will also build up your endurance. 

For the Ten Set Method squat, you should use a weight that is half of what you are comfortable with. Perform ten reps of the full barbell squat then rest for about 90 seconds before completing the subsequent set. 
This workout is best performed at the end of your session as it will bring you to exhaustion.

Squat Shoes
As earlier mentioned, proper form and technique is essential for performing effective squats. An important part of this aspect is getting the right squat shoes

While squatting, all the weight, pressure and tension are centered on your feet and wearing the best squat shoes will not only prevent foot injuries but also improve your performance. 

A good squat shoe should serve two purposes; provide a stable firm surface and protect your foot from falling weights. There are specifically designed weightlifting shoes that serve both purposes. 

They bear a stiff sole with a distinct raised heel. They are slightly raised to enable you to squat deeper while keeping the upright and more stable position. Nike and Adidas currently offer the best quality on weightlifting shoes. 

There are some people who prefer to perform their squats barefooted. This can improve positional awareness but will not assist in keeping your core upright. It is therefore advisable only for those who have mastered their techniques. Also, falling weights will definitely do more damage.

Lastly, If you are looking for a good muscle and strength building supplement to help in in developing a bigger and well toned butt and thigh, ostarine is a good bet.

Author Bio:
Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. RegularityFitness concentrated on the benefits of exercise and provides effective training methods to achieve it. She has three years of experience fitness and that is the biggest passion in life


 
 


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