Welcome Back to PART 2 of our series "The Best Booty-Building Exercises. This week, we are going to focus on SQUATS. Squats are considered a full-body, comprehensive functional exercise that works your quads, hips, hamstrings and buttocks. Squats can strengthen your core, improve your balance & bone density. When performed properly, SQUATS are healthy at any age, beginning with a basic bodyweight squat (pictured is 72-year-young Carole performing a bodyweight squat)
1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
2. Roll the shoulders back and down away from the ears. It's important to maintain a neutral spine throughout the movement.
3. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending your buttocks backward as the knees begin to bend. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
4. The best squats are only as deep as your mobility allows. Optimal squat depth can be assisted by Squatting onto a box until the butt gently taps it will be a reminder to squat low.
5. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. BACK SQUAT: (pictured is Kasey performing a squat with a bar of Smith Machine on her back)
Squats are much more challenging with a bar or barbell, so if it’s your first time, it’s best to ask for a trainer’s guidance. For back squats, the weight rests on the traps (in one of two positions: low or high), where it’s generally easier to squat a heavier load. Hands should be facing forward, along the same plane as the shoulders, with elbows pointing down to the ground. Keep hips back, and follow the same format as a bodyweight squat, pushing through your heels. The object is to really sit back ( stick your buttocks out and explode up through your heels)
GOBLET SQUAT (also called Plié SQUAT) hold a dumbbell or kettle bell (KASEY is doing a GOBLET SQUAT with a 20# kettle bell)
This squat (sadly for some) does not include a goblet full of wine. Instead, hold a kettlebell, dumbbell, or medicine ball at the sternum (center of the chest). With a slight bend in the knees, drop into a squat, going straight down and then standing straight up. When performing a goblet squat, drop the elbows between the legs inside the knees for a full range of motion. Goblet squats are great for beginners (and also experienced lifters) since they keep us from leaning forward (holding weight in front of the chest makes for a stable position).
Thanks to our two fitness models, we can see how effective this type of exercise can be for boosting and building the booty for beginners and the best athletes. Stay tuned for the final exercise of our series coming next week. Until then, try doing each form of SQUAT and see what works for you!
