Squat Exercises


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SQUATS

Out of all glute workouts, squat exercises are one of the most effective ways to shape your butt because they tone glutes and outer thighs in a great way, pushing your butt upward and out, giving you a nice, round tush. Tone your glute muscles with squat exercises by doing 3 sets of 15 slow repetitions, 2-3 times per week, and you'll notice your glutes getting very firm. If you start to feel that this exercise is getting too easy, you may want to try the Advanced Muscle Challenge below.

REPS: 10-15
SETS: 2-3
FREQUENCY: 2-3 times per week

FORM:

Regluar Squats

  • Feet shoulder width apart and pointing forward or slightly outward
  • Knees over ankles
  • Bend down far enough so that thighs are parallel with the floor.

Plie Squats (helps tone inner thighs as well as glutes)

  • Feet double the width of your shoulders and pointing outward
  • Squeeze your thighs together as you stand up

ADVANCED MUSCLE CHALLENGE: You can also add a barbell of your desired weight. I recommend 10-20 lbs. for beginners. Lift the barbell up over your head and carefully rest it on your shoulders, holding it in place with your hands as you do the squats. It is very important to keep your knees over your ankles and behind your toes, especially when using a barbell.



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