Which Muscles Do Squats Work?
Squats are one of the staple exercises when it comes to building a bigger, fuller and tighter booty, along with lunges, kick backs and other glute focused exercises. Squats are known as a compound exercise, which means they work multiple muscles at once, predominantly glutes, hamstrings and quads, as well as engaging the core muscles too; including abs, obliques and lower back.
Some squat variations can bring in the upper body too, which creates a total body workout. This is why you’ll often see squat variations in ‘full body workout’ routines and fitness videos, as they deliver maximum muscle workout per exercise.
Will Squats Build A Booty?
In short, yes! Squats engage the whole range of booty muscles, including the surrounding leg area, which will give the appearance of a firmer, bigger and perkier booty, as well as adding curves to your body with bigger quads.
What’s The Ideal Rep Range For Squats?
Rep range is always a personal choice and it needs to be said, the high reps for stamina and low rep for strength thing really is a myth. We recommend an 8-10 rep range, maintaining good form but lifting pretty heavy. The legs and booty house some pretty big muscles, so heavy weight is definitely the way to go.
A lot of weight programs including Starting Strength focus on a 5×5 rep range, which is also a pretty good option.
Remember, some of the variations we’ve suggested engage other muscles, so you may need to adjust weight and rep range accordingly.
What’s The Right Nutrition For Building A Bigger Booty?
Following a healthy, balanced diet is always recommended, no matter which body area you’re working on. By increasing muscle and reducing fat, you’ll help create the illusion of a bigger booty, so we recommend a high protein diet.
We have a number of supplements available that will help you build that booty and achieve your body goals, including; Women’s Protein, Pre Workout and Women’s Supplement Tablets that can all give you that workout boost. Our Women’s Diet Protein is a popular choice for women looking to build lean muscle, packing plenty of protein for building that booty, whilst being lower in calories than regular whey.
The List At A Glance
Here’s the full list of booty building squat variations at a glance:
- Squats To Free Throws
- Dumbbell Squats & Press
- Front Squats
- ‘Normal’ Back Squats
- Lateral Pistol Squats
- Sumo Squats
- Dumbbell Squat To Tricep Extensions
- Pencil Squats
- Squat & Heel Raises
- Bulgarian Split Squats
- Landmine Press Squats
- Side To Side Squats
Squat Variations (In Detail)
Here’s a more detailed breakdown of our favourite squat variations for building a bigger booty…
Squats To Free Throws
Add some power to your booty workouts with the squat to free-throw. Using a weighted ball, simply squat, mimicking a free throw as you raise; jumping off the ground, bringing feet together and raising your arms aloft. This one really does work most of the body and improves explosive power.
Dumbbell Squats & Press
Combining squats and pressing really works wonders for the whole body, let alone the booty. Using two dumbbells, squat low, thrusting through and pressing in one fluid movement. You’ll not only work glutes, hamstrings and quads, you’ll also give your delts and traps a good workout too.
Holding the barbell across the front of your body, over your chest really engages the core. Give front squats a try and you’ll be surprised how difficult they are compared to regular squats!
‘Normal’ Back Squats
Don’t dismiss the oldies, a traditional back squat (with the bar laying across your back) is still one of the best booty building exercises out there. Keep weight low to begin with and focus on form; putting weight through the heels and keeping your chest straight.
Lateral Pistol Squats
Best performed on a weight bench, the lateral pistol squat can be a little tricky to master, but well worth it as it really focuses on otherwise underused muscles. Keeping one foot behind and to the side, whilst squatting on your leading foot will activate those glutes, quads and inner thighs.
Wide stance sumo style squats are a nice way to mix up your regular leg day, focusing on your hamstrings and inner thighs.
Dumbbell Squat To Tricep Extensions
Another multi-faceted exercise that works multiple muscle groups. Perform a standard squat, with an overhead tricep extension added in during the upward motion for good measure. Keep the weight light to begin with, focusing on core strength and stability at first.
Struggling for stability? Switch out dumbbells for kettlebells, gripping with both hands.
Similar to the Squat to Free Throw, the pencil squat involves a regular squat into an explosive jump. Keep your hands together, above your head, as if ‘diving’ into the air above. This move is perfect for building raw power and improving cardio.
Squat & Heel Raises
Squat as deep as possible, hold the position then slowly and carefully raise your heels before coming back up. Squat and Heel Raises really ring out every last drop of energy in your muscles, working the booty, quads, hamstrings and giving the calves an excruciating burn. Not for the faint hearted!
Bulgarian Split Squats
Bulgarian split squats really improve core strength, thanks to instability all way through the exercise. Placing one foot on a weight bench, squatting with your leading foot (in a similar fashion to a lunge) will work your booty and your abs.
Landmine Press Squats
Keep feet shoulder width apart and transfer weight to your heels as you drop, whilst keeping the bar (land mine weight) stable at all times. Raise your squat and press the land mine all in one motion, similar to the dumbbell squat and press for a booty burning, shoulder strengthening, all in one exercise.
Side to Side Squats
Remember running sideways at school during warmup? Add in a squat and you’re there. Side to Side Squats really burn the hamstrings and thighs, as well as boosting your cardio levels.
If you’re short on space, you can do alternate Side to Side Squats, left, right, left, right to around 20 reps. Increase the difficulty with added dumbbells.
The Wrap Up
When it comes to booty building, squats should always be the foundation. Building a strong set of legs and core muscles will help you improve your overall lifting numbers too, so it’s a win win.
We hope our squat variations give you enough variety to spice things up a bit and keep you motivated. Getting bored of regular squats? Try one of these variations for a few weeks, chopping and changing will keep things interesting!
Got a variation we haven’t mentioned? Hit us up on social media and let us know, oh and don’t forget to share this using the buttons below!