Right now it’s all about that bass, and there’s certainly nothing wrong with wanting to work out an oft-neglected muscle group that you sit on for too many hours a day. If you’re serious about getting great glutes, squats will make it happen — here’s how:
1. Work squats into your daily routine.
Squats are perfect for toning your gluteals and legs, plus they give us functional strength — meaning they improve our ability to carry out everyday activities like climbing stairs, running and biking. Find a way to work them into your schedule — squat whilst you wait for the shower to warm up, cook dinner or wait for pages on your screen to load.
2. Add some weight.
You don’t need heavy weights to burn fat and strengthen muscles. Squatting with just your body weight will get results, but adding extra resistance makes every squat more valuable as you teach your body to work that little bit harder. You’ll increase the benefits both for your heart and muscles by adding light weights. Whether you chose to add light weights for more repetitions or use heavy weights and fewer reps you will find your ideal work out and it´s always good to vary your routine so you can do both at various times in your exercise programme.
3. Squat to the beat.
Find your favourite tunes at around 120 beats per minute and squat in time. The speed of your movement is all part of the energy-expenditure equation that you need to get right, and moving to music adds to the enjoyment like nothing else can.
4. Perfect your form.
Make sure you squat until the inside of your knee forms a right angle.
Inhale and imagine you are sitting down onto a chair and as you touch the seat, exhale and push yourself back up again. As you come up, think of driving from your heels, rather than leaning forward to push from your toes. If you really want to target your glutes, start with your feet outside your hips and then pivot your heel and toe to take the squat wider. If you’re feeling ambitious, try a few other squat variations, such as sumo squats or dead lifts.
Keep variety and you need good form and pain free knees for whatever type suits you.
5. Engage your abs.
Switch on your core every time you squat so your upper back is supported and your butt is forced to do the work. Chest up and abs engaged will re-enforce great posture and core strength.
6. Don’t push yourself — 20 is plenty.
Choose a weight that enables you to uncomfortably complete three to four sets of 20 repetitions with a 30-second rest in between each set.
When you’ve got that, challenge yourself to dirty 30s and do three to four sets of 30 repetitions. Why dirty? You’re going to want to shower when you’re done!