If you have tried all to tone up your butt, but you are still not able to get into the form, do not worry. Regular squats may not be able to give you a sexy and curvy butt. But the types of the squat which we are going to share with you here will definitely make your butt look in form. Who doesn’t want to look perfect with a flat tummy and toned legs and butt? But we cannot achieve that perfect look just like that, until and unless we put some efforts.
When talking about butt, there is no better exercise than squats. If you know how to do them right, you can perform different types of squats easily. We understand that doing squats can be a challenge for you, as not everyone can do it properly. But also remember that the squats bring your quad muscles, your glutes, your back, and your hamstrings into work. This can help you in getting a back and butt that is stronger and in shape.
Below, we are going to share with you about different types of squats, that will help you in toning up your butts. But before you start doing these squats, make sure you can properly do the basic squats.
7 Different Types of Squats for Toned Butt
Body Weight Squats
With the help of the body weight squats, you can strengthen your lower body parts including your butt. It helps in the functioning of all the leg muscles to make them stronger. It also helps in burning fat from your body. Here is how you can perform the body weight squats:
- First of all, stand with both your feet kept apart. Keep your shoulders also width apart. Keep both your hands at the back of your head.
- Now, start doing squats by bending your knees. Bring your hips also down so, that you can bring your body down in the sitting position on the chair. While doing this, your heels should be flat on the floor.
- Now, when you are in this position, just pause for a few seconds, and then push your body up in the previous or starting position.
- Make sure you do a few reps of the body weight squats.
Plie (Sumo) Squats
Plie squats help target the glutes, quads, and hamstrings. This will make both your inner thighs and thigh area strong. It helps in increasing mobility in the hips. Now, let’s see how to do it:
- Your feet should be kept a bit wider than both your shoulders, which means there will be a good gap in between both your feet. Both leg’s toes should be in the 45-degree angle towards the outer direction.
- Start bending both your knees while bringing your torso lower. Ensure that your abs are tight, and your back is straight.
- Now, by squeezing your glutes, return to the starting position.
Single Leg Squats
Single leg squats are beneficial in many ways. They do not just help in toning the butt, but they also help in developing the balance. People also call these squats as pistol squats. Below, we have mentioned how to do pistol squats:
- Start with the normal position with your hands placed in front of you.
- As it is a single leg squat, so stand by balancing on one leg. Now extend the other leg in front. Make sure it is straight and is high.
- Now, start doing squat but the elevated leg should not touch the floor.
- While doing this squat, make sure your back is straight.
- Move your body back to the same position by making your supporting leg straight. You can now lower the other leg also and can switch the legs for performing a squat.
If you are doing well with the regular squats and you feel that you can go to another level of squats, then you can choose to do pulse squats. From calf to quads, glutes, and hamstrings, it works on almost all the lower body muscles. For burning lower body fat also, this can be a good exercise. Follow these steps to do pulse squats:
- We will start this squat with the normal squat position, but the hands will be in front, and not at the back.
- When you will start doing squat, do not squat full, squat partially.
- Now, start pulsing by lowering the butt, in the upward and downward direction. But make sure that you do not stand while doing this squat position. Repeat it, the required number of times.
By now, we were talking about the squats that work on our lower body. But Goblet squats also work on your arms, as we do it holding weights in our hands. It can be done holding a kettlebell or a dumbbell. Now, let’s see how to do it:
- Starting with the standing position, hold a kettlebell in your hands. If you are a beginner start with the kettlebell of the lightweight. Bring it closer to the chest.
- In this position, while squatting, your back, head, and chest will be straight. And your hamstrings should be touching your calves.
- Remain in the same position and start pushing your knees in the outward direction, using your elbows.
- You can then get back to the starting position.
We suggest people perform plyometric squats only when they are good with the above-mentioned squats. Because plyometric squats involve jumping. They are also known as jumping squats. For burning calories, Plyometric squats are one of the best exercises, as it performs dual work by strengthening the lower body muscles and burning fat. Here, are the steps to do the plyometric squats:
- We will start here, with the normal squat position. Make sure your hands are kept at the back of your head.
- When you will start doing the squat, keep your thighs a bit up from the knees. Now as the jump as to be vertical, so in this same position jump in the air up to the maximum height you can.
- Make sure, when you jump, your body should be completely straight and while coming down, reform the squat position and then wait for a few seconds.
Barbell Back Squats
Barbell squats, you can also call them the king of all the squats. It not just alone works on the lower body, it works on your complete body, especially the back. From strengthening the lower body muscles to burn the fat, barbell back squats, are really great. Here, are the complete steps for doing the barbell squats:
- Being a beginner, you can simply start with the barbell or if you are an expert, then you can put on some weights to start this squat.
- First of all, put both the hands-on barbell, making them shoulder-width apart and then using an overhand grip, firmly grip the barbell.
- Now, move ahead of the rack and slowly place the barbell on the trapezius muscles.
- Keeping the feet apart from each other (hip-distance apart), start lifting the barbell from the rack, while taking around 2 steps back.
- Put all your weight on your heels. Now, you have to start with the squats so pull your abs and keep your spine and your head in the straight or neutral position only.
- While squatting, bend your knees forming almost 90 degrees.
- Remain in the same position for 1 or 2 seconds, and then while squeezing your glutes start standing back, to the starting position. Repeat the required number of reps.
While performing these squats, do them for the required number of times, as then only it will help you. If needed, take help from someone, for giving you proper training. Also, if you have any injuries or any medical problem, check with your doctor first, before doing this.