- 1 How to do squats correctly for a bigger bum
- 2 Are your glutes being left behind?
- 3 Common mistakes when performing squats (Form and Execution)
- 4 3 common
mistakes when doing squats for bigger buttocks
- 4.1 # 1 do not squat deep enough
- 4.2 # 2 Too much weight compromises the shape when squatting for gluteal growth
- 4.3 Wrong position of foot # 3 when squatting
- 4.4 Activation of the buttocks is essential for a larger bum
- 4.5 Hip resistance bands are perfect for glute activation
- 4.6 4 butt exercises to activate your glutes.
- 5 How to do squats correctly for a bigger bum
- 6 Here is a list of my 8 best tips to follow to do squats correctly for a bigger butt:
- 7 Concluding observations
How to do squats correctly for a bigger bum
In this article, we are going to address the issue of how to do squats correctly for a larger butt.
If you’re trying to build bigger buttocks doing squats and getting nowhere, maybe it’s because you’re not doing them correctly.
We will share with you the most common mistakes that people make when performing squats, and we will teach you some easy techniques to ensure that you are activating your buttocks.
We will make your booty turn on and be ready to benefit from each set so that your quads are not receiving all the action.
Most people do not get any benefit from doing squats when it comes to building bigger buttocks.
Your quads are getting all the action while your glutes are left behind. There is no wordplay.
Performing squats does not automatically mean that you are activating your gluteal muscles to make them bigger.
Most people are doing great exercise for their legs, but unfortunately their buttocks are completely lost.
So, hopefully, we can help you show you how to do squats correctly to make that ass turn on and grow.
Without the proper form, execution and activation of glutes, you are leaving behind your glutes!
Do not be fooled by the advertising hype that is promoted on the web, especially on social networking sites like Pinterest and Twitter.
The squat exercise is not the last glute construction exercise. Yes, you heard correctly.
The primary muscle groups directed to perform squats are the quadriceps, better known as the muscles of the legs and buttocks.
Unfortunately, most people will never properly stimulate the gluteus during this exercise.
Its shape, execution and gluteal activation are all when it comes to building bigger buttocks.
Therefore, if you do not have all of this under control, your squat workouts could give you little or no results when it comes to building bigger buttocks.
Are your glutes being left behind?
How to do squats correctly Using incorrect shapes will practically leave your behind untouched and your quads doing most of the work.
This could result in bigger quads without a stop. It is not exactly what we are looking for.
Do not Believe Me Have you ever been to the gym and seen a guy bending three or four plates on each side and noticing their huge patios, but you wonder why he does not have buttocks?
I have seen many!
One would think that your glutes should be huge.
It’s because he’s not doing the squats correctly to build the gluteal muscles. Otherwise, you are not interested in developing buttocks and just doing squats to build big quads.
If your goal is to build bigger buttocks, first notice some of the most common mistakes made when performing squats and then explain how to do it correctly.
Common mistakes when performing squats (Form and Execution)
The mere fact of leaving and performing 10 to 12 heavy repetitions in the squat rack or the independent bar will not be effective if it is not done correctly.
First let’s review some common mistakes you may be making so we can recruit more gluteal activation for this exercise and fewer quads.
3 common mistakes when doing squats for bigger buttocks
# 1 do not squat deep enough
Probably the most common and most critical mistake is not to dig deep enough into the squat. Most will go at an angle of about 45 degrees, which is not even parallel to the floor.
An angle of 90 degrees would be parallel and much better to activate your glutes, however, even lower than that would be more effective to aim your glutes.
# 2 Too much weight compromises the shape when squatting for gluteal growth
I think the second most common mistake is using heavy weights to perform the exercise correctly.
You will not be able to go deep enough to aim at your glutes if you stacked the bar too heavy.
Going extremely heavy for the purpose of building bigger buttocks should not be your goal.
Go a little lighter, perform the exercise with the proper form to feel the exercise, and maybe even slow down your movement will be much more effective.
You must create a mind-to-muscle connection to light those glutes.
Related: Will exercise make your butt bigger?
Wrong position of foot # 3 when squatting
The position of your foot is also a very important factor when doing squats.
If your feet are placed too close, your quads will receive most of the action.
Also, if you are performing this exercise with a smith machine instead of with an open bar, place your feet slightly forward so that your knee does not extend beyond your fingers when performing the squat.
If done incorrectly, this will place a great strain on the knees, while at the same time preventing you from performing a deep squat.
Activation of the buttocks is essential for a larger bum
squat properly bigger bum. There are more ways to activate your glutes than the form and execution.
As mentioned earlier, gluteal activation when performing squats can be very difficult for most.
And many times the use of the proper form and execution may not be enough and to get the true benefits of squatting for bigger buttocks.
However, there are a couple of other ways in which gluteal activation can almost be guaranteed before or even during active squats.
Hip resistance bands are perfect for glute activation
An excellent way to make your buttocks turn on and respond before performing your squat routine is by doing some gluteal activation exercises with hip resistance bands.
Although these bands are excellent for toning your buttocks, and not necessarily for building bigger buttocks, they are perfect for pumping blood with your glutes and creating that mental connection to muscle.
To activate your glutes and prepare them for squats, try the following gluteal activation exercises.
4 butt exercises to activate your glutes.
To perform the following exercises, you will need hip resistance bands that will be placed around the knee area.
When performing the exercises, it is essential that you separate your knees at all times.
When done correctly, this is a safe way to light those glute muscles.
And trust me, you will feel the burn.
Glute Bridge – 30 reps
Sitting hip abduction – 30 repetitions
Squats (body weight only) – 30 repetitions
Lateral-walk (5 each way) – 30 repetitions
Your butt will surely be pumped and ready for action at the end of this routine.
Another great method is to use these resistance bands while actively performing squats.
Watch the following video where Annabelle Hayes demonstrates her gluteal activation routine using resistance bands to shoot your butt before you get close to the squat machine.
This video will give you a better view of how these gluteal activation exercises are done so you can be better prepared to do your squats for a bigger booty.
I highly recommend seeing this 10 minute glute activation routine.
Only as a side note. These resistance bands can also be used while performing squats and other resistance exercises for your glutes, such as leg presses. Try it and see how it works!
How to do squats correctly for a bigger bum
To do squats for a bigger booty, you must activate your buttocks and light those back muscles to prevent your quads from doing all the work.
Here is a list of my 8 best tips to follow to do squats correctly for a bigger butt:
# 1 go deep
Go deep so that your legs are at least parallel to the floor. Lower is even better.
# 2 Appropriate form
Do not compromise your shape with weights that are too heavy. You must create a mind-to-muscle connection and concentrate on the gluteal muscles you are using. Slowing down your representatives can do wonders.
Correct position of the foot # 3
Place your feet at least shoulder-width apart, and if you use a Smith machine, place your feet further forward. This will help you to deepen and avoid putting too much stress on your knees.
# 4 go heavy and light
For size, go heavy while using a strict form for 8 -10 repetitions, but also light for higher repetitions in the range of 20. Your buttocks and quads seem to respond quite well when performing both.
# 5 slows down
It also helps slow down the movement in the negative and use explosive movements in the positive.
# 6 feels the stretch
Try to feel the stretch at the bottom of each repetition. This will help to compromise those gluteal fibers more than anything else.
# 7 gluteal activation techniques
Use glute activation with hip resistance bands to ensure your buttocks are turned on and used for your squat routine.
# 8 No Cardio
Do not exercise too long. You do not want your glute workout to be a cardio session. TO get close to your gluteus training like a bodybuilder and hit them hard for 30 minutes or so and stop. Intensity is key. Save cardio for another day.
Obviously, to build a bigger bum you must know how to do squats correctly.
You can achieve this by using various techniques and methods to ensure glute activation.
Both form and execution are critical when performing squats.
However, the use of an additional technique by incorporating resistance bands in the hip to ensure the activation of the buttocks can be the icing on the cake.
I hope you enjoyed our publication on how to do squats correctly for a bigger butt.
As I like to tell everyone, do not give up, be persistent and master your fitness goals one day at a time. There’s always something new to learn.