Round, rounded buttocks with toned muscles: to obtain well-muscled buttocks, squats are great allies. How do you go about it? Towards which type of squat to go?
The squat is a fitness exercise that involves several muscles: the quadriceps, the lumbar and therefore the lower back, as well as the gluteus medius and the gluteus maximus. With a load, it allows hypertrophying the muscle, in other words, to increase the muscular volume. Some squats tone the gluteal muscles without bulking them up, and others also work the cardio. Here are 5 variations of squats.
The traditional squat
The feet positioned width of the pelvis, one bends the legs as if one tried to squat until the thighs are parallel to the ground, the whole while pushing the buttocks backwards. The weight of the body must be placed on the heels and the back remains straight. Then, we go back up while expiring to find the standing position. It is the traditional squat! It makes it possible to reinforce and tone the muscles of the buttocks and the thighs. The ideal is to make several series of 20, 30, even 50 repetitions.
The sumo squat
Its name comes from the sumo position. It is similar to the traditional squat, but this time the legs are spread wide. That makes it possible to engage more the thighs and the buttocks. Another difference: the adductors, muscles located inside the thigh, are solicited. This movement is thus interesting to tone at the same time the muscles of the buttocks and the thighs but also to reinforce the interior of the thighs. Just like the traditional squat, you can perform series of 20, 30, 50 repetitions.
The squat with an additional load
This type of squat, with a bar of several kilos on the shoulders, is perfect for people who find their buttocks flat. The additional load allows to inflate the muscles of the buttocks to have bulging buttocks. Attention: the load depends on the weight of each individual! Generally, it corresponds to half the body weight. If in doubt, ask a professional for help. With an additional load, you can start with 3 or 4 sets of 10 repetitions.
The plyometric squat
We do a staggering jump to the right with a nice momentum, we do a squat, then we jump to the left, and we squat again. It is the “squat plyo”. This exercise uses plyometrics. The method consists of making a short and fast effort like jumping to solicit the elastic force of the muscles to improve their power. The cardio is also stimulated, which allows burning calories while muscling in depth its buttocks and thighs.
The squat jump
We position ourselves in sumo squat legs spread, or in a traditional squat. Then, one jumps well high with a beautiful impulse by taking care of its reception. It is important to land on the front of the feet by absorbing the shock as much as possible, by bending the legs and by pushing the buttocks backwards. This exercise solicits the cardio. As for the “plyo” squat, to begin with, 10 repetitions are sufficient. For an intermediate level, 20 repetitions, and 30 repetitions for a confirmed level. The buttocks will be toned.