Squats have long been considered a “miracle” exercise by many gym-goers, especially women, for achieving a voluptuous, apple-shaped butt. Not only that, but squats also help tone and firm the lower body, including the thighs and calves, making them appear more attractive and vibrant. In this article, we will guide you through 6 top squat exercises to help you achieve a firm, round, apple-shaped butt. Let’s find out!
6 Squat Exercises for a Firm, Apple-Shaped Butt
1. Squat and Side Kick
This squat exercise not only stimulates better butt development but also corrects the problem of a sunken butt on the sides. Therefore, the side kick squat is favored by many women.
How to perform:
- Start with feet shoulder-width apart, hands in front of your chest.
- Perform a squat. When standing up, kick your left leg out to the side as high as possible.
- After lowering your left leg back to the starting position, do the same with the other leg.
- Perform 3-4 sets, each set consisting of 5 reps per side.
2. Glute Bridge
The Glute Bridge may look simple at first glance, but this squat exercise is very effective because it works many muscle groups, such as the glutes, hamstrings, and calves.
How to perform:
- Lie on your back, hands along your sides, palms facing down, feet hip-width apart, bent at a 90-degree angle.
- Tighten your abs, glutes, and hamstrings, and slowly raise and lower your hips. Repeat 3-4 sets, each set of 10-12 reps.
Note: Do not let your buttocks touch the floor during the exercise.
3. Pulse Squat
This is a variation of the traditional squat exercise designed to strengthen the quadriceps and glutes.
How to perform:
- Start in the starting position of a basic squat.
- Slowly lower yourself until your thighs are parallel to the floor.
- When standing up, only stand halfway before lowering yourself again to perform the squat.
4. Clamshells Exercise
This squat exercise mimics the opening and closing of a clam shell. Besides toning the glutes, it also strengthens the inner thighs and hips.
How to perform:
- Lie on your left side, place your left hand on the floor, supporting your head with your forearm, place your right hand in front of your stomach, bend both legs to create a 90-degree angle, with your toes touching.
- Slowly open your right leg as high as possible, then lower it back to the starting position.
- Perform 10-12 reps continuously, then switch sides.
5. Clamshells High Exercise
This exercise is similar to the Clamshells Exercise above, except you lift both legs high throughout the exercise. You can also use resistance bands to increase the difficulty.
6. Straight Leg Donkey Kick
The Straight Leg Donkey Kick is a variation of the squat. The kneeling leg raise not only stimulates glute development but also tones the abdominal muscles, arms, and thighs.
How to perform:
- Start in a kneeling position with your hands on the floor.
- Tighten your hips and abs, extend your left leg straight back, then raise and lower it 8-10 times, and switch legs.
- You can use resistance bands to increase the difficulty.
Some things to note for women when performing squats
Although squats are a fairly simple and easy exercise, many women still find them difficult. Notably, women often make mistakes such as arching their backs, pushing their knees too far apart, and keeping their knees too close together. These incorrect postures, if left unchecked for a long time, can lead to injuries, affect joints, and even cause herniated discs. Therefore, to ensure safety and effectiveness, it is best to have someone guide and correct your posture.
