Is it possible to pump up your butt using only squats or do you need something else?

Hello everyone, friends, I’m in touch with you, Alisa! Today, almost every young lady dreams of beautiful and firm buttocks. Therefore, I would like to discuss the burning topic of whether it is possible to pump up your butt only with squats, without using additional exercises to work the gluteal muscle.

Sometimes we don’t have the opportunity to visit the gym for various reasons (due to lack of money or time), but we try our best to get our butt in order at home with the help of squats. Very often, having not reached our goal, most of us are simply disappointed, convincing ourselves of the uselessness of squats as such. Let's dwell more specifically on the topic of how to pump up your butt with squats and consider all the nuances of effective training.

Anatomical structure

The gluteal muscles belong to the back surface and include: gluteus maximus, gluteus medius and minimus. The gluteus minimus is located under the gluteus maximus, which occupies most of the buttocks. The function of the gluteus maximus muscles is to straighten the torso, as well as move the legs back and to the side. The functions of small and medium ones are only to move the legs to the side. The gluteus maximus is, to a greater extent, included in the extension of the torso during exercises such as:

• squats with a barbell or dumbbells;
• lunges;
• Romanian deadlift;
• deadlift;
• bending over with a barbell on your shoulders.

The gluteus medius and minimus muscles work under the following loads:

• leg raises while sitting in a machine;
• standing leg abduction with a machine lever;
• swing your leg to the side from the lower block;
• swing your leg while lying on your side.

How it works?

The shape of the buttocks is influenced by 3 factors:

1. Physiological structure of the pelvic bones;
2. Fat deposits;
3. Muscle condition.

As you understand, it is impossible to influence the structure of the skeleton. But here’s how to lose fat and tighten muscles! Do squats help you get a bigger butt if you work hard, follow a diet and don't skip workouts? Damn it, they are the only ones who help! Any trainer will tell you that the most effective exercise for pumping up the buttocks is squats. If you want your muscles to grow, you need weights. To tighten and burn fat, work with your own weight, but at a fast pace and a lot.

Let's look at what muscles work in this exercise:

• The gluteus maximus is the one responsible for the shape of your buttocks;
• Gluteus minimus;
• Gluteus medius.

The last two are located under the large one and are responsible for moving the limbs to the sides. The large one is involved in flexion and extension of the torso, abduction of the legs forward/backward, and walking.

Squats also involve to varying degrees:

• Quadriceps femoris (quadriceps);
• Biceps femoris;
• Calf;
• Core muscles;
• Press.

The joints and ligaments of the lower body work actively.

So, we figured out what muscles need to be pumped in order to get a spectacular butt, then we’ll look at how to do squats for the buttocks correctly.

What are the benefits of squats?

This exercise uses a large number of muscle groups, improving physical fitness and strengthening the cardiovascular system. By doing squats, you can not only achieve beautiful shapes of the gluteal muscle, but also strengthen your back and abdominal muscles. Exercise provides pressure in the chest, which improves the respiratory system, saturating the body with more oxygen.

Is it possible to pump up your buttocks with squats?

Considering that the buttocks are involved in straightening the torso, squats are one of the best methods to pump up your butt well. And the lower the squats, the better the gluteal muscles work and the more effective the exercise is for elastic buttocks.

Important to remember! In order to make your buttocks strong, you need to lift weights. To do this, you need to perform an exercise to grow muscle mass, from 8 to 12 repetitions in one approach. Between approaches you need a rest of 1 - 2 minutes. The weight of the load should be heavy enough so that you do not have enough strength to perform more than 12 repetitions, this is the effectiveness of the exercise. But it’s better to start mastering the technique with light weights, gradually adding load each workout.

Sample lesson plan

Initially, for the buttocks at home, it is enough to do 12-15 exercises twice a day. Subsequently, the number of exercises daily should increase by 1-2 times. How many times can you squat in a day? For barbell squats to be effective, you need to perform approximately 120 reps in one approach.

You can pump up your buttocks at home in just a month. The table will help you quickly figure out the number of squats depending on the duration of your training.

The scheme may be different, how to pump up your butt with squats. You can start with 40-50 squats, increasing by 5 exercises every day. You need to take a break once a week. If exercises are performed with weights, then you need to start with 16 exercises. Every 5 days they take a break.

If you follow all the recommendations and choose the right and appropriate technique, you will enjoy pumped up figures in the near future. Reviews indicate results only with regular and conscientious performance of the exercises: “I pumped up my butt for three months under the guidance of a trainer using squats. It was difficult at first, but gradually the muscles got used to it and now not a day goes by without training.”

Technique for performing squats with a barbell

1. Place the bar in a special power frame at shoulder level. Approach the bar with your back, placing the bar on the upper part of the trapezius, in no case do not place the weight on the cervical vertebrae;
2. After removing the barbell from the racks, take a couple of steps back, placing your feet pelvis-width apart. Socks are parallel to each other, or slightly apart. The chin is slightly raised so that you can look up;
3. Inhale: slowly squat, lowering your hips horizontally. The knees form an angle of 90 degrees, and the knees should not go beyond the toes, as this will injure the knee joint. The gaze is directed upward, the back is straight, the shoulder blades are brought together. Elbows point slightly back.

Remember! The lower back is not rounded and the body does not lean forward too much. We stretch our tailbone back - this is mandatory when performing the technique for the growth of the gluteal muscles, this increases the stretching of the muscle.

1. Exhale: using more force from the gluteal muscles, we perform a faster rise, straightening the knees and straightening the torso. When returning to the starting position, it is advisable not to straighten your knees completely in order to relieve the load on your knees.

What muscles are in action?

The gluteus maximus muscle is responsible for the shape of the buttocks, and the gluteus maximus muscle is responsible for their roundness - the middle and small muscles, which lift the gluteus maximus muscle. These muscles are loaded more than others when squats.

In addition to them, the following are also used:

• quadriceps;
• calf;
• popliteal;
• hamstring biceps;
• muscles of the lower back;
• press.

Types of squats for the buttocks at home, to quickly increase your butt

Below you will find tips and recommendations on how to squat correctly to pump up a girl’s buttocks without the help of a trainer, even at home without exercise equipment. We have described the technique for performing each

Classic with own weight

The exercise primarily works the gluteus maximus, quadriceps femoris, and adductor muscles. When working with your own weight, the lumbar extensor and core are less loaded. Squats are the most important and difficult exercise in physical culture, so the body must be well prepared for it. You can do bodyweight squats right away by practicing proper technique, even if you're a beginner. But for proper preparation, you need to tone all the muscles, then after a while, you can move on to squats with a barbell. Therefore, bodyweight squats are good for understanding technique and toning muscles, but you won’t be able to build curves this way.

Deep

Deep squats, where the pelvis drops below parallel to the floor, forming an acute angle at the knees, best load the gluteus maximus and gluteus medius muscles. Also, during the load, the quadriceps, lower back, abs, and adductor muscles of the thigh are involved. It is a deep squat that can put more load on the buttocks, since they are the first to engage when the torso straightens. The range of movement also increases, which provides greater tension and effort in the muscles. To grow the buttocks, it is recommended to squat deeper than with the classic version. The exercise is performed provided that the ankles are flexible enough, otherwise a deep squat will not be possible due to the peculiarities of physiology.

With a narrow stance

This placement of the feet is set shoulder width apart, not too close, this will ensure a stable body position. The following muscles are involved: quadriceps femoris, gluteus maximus and medius, adductors, lower back and abdominal muscles. In this option, the gluteal muscles are optimally worked out. But it is necessary to take into account morphological features: length of the thigh, flexibility of the ankles, ligaments, length of the body. With individual characteristics, it can be difficult to implement this option. Therefore, you can place your feet a little wider, parallel, or slightly turn your toes out. Then the position will be more stable and the muscles will be properly loaded. The main thing is to squat until your thighs are horizontal.

Sumo

Sumo or wide squats include the gluteus maximus and medius, quadriceps femoris, adductor major and longus, and gracilis muscles. The wide position of the feet in this version provides a load on the adductor muscles of the thigh, working these groups more strongly than classic squats. This exercise should be part of a set of exercises, but should not be the only one and often repeated, as it noticeably increases the shape of the inner thigh.

Curtsy

The exercise is also known as cross lunges. The main part of the load is taken on by the gluteus maximus and medius, and the quadriceps muscles of the thigh. Additionally: hamstrings, abs, back, semitendinosus and semimembranosus muscles. Lunges are a great addition to squats in a leg program, and there are many variations of this exercise. An important condition for carrying out such a load is flexible joints. The exercise stretches the gluteal muscle well.

With dumbbells or kettlebell

The technique of squats with dumbbells remains the same as in classic squats with a barbell; the same muscles work. But the advantage of the exercise is that it does not subject the spine to compression. Vertebral injuries, displacements, osteochondrosis, intervertebral hernias are a contraindication to squats with weights on the shoulders. Therefore, this type of load will be a good alternative to a barbell.

Plie

An exercise with widely spread feet, similar to the ballet “Plie” technique, trains the gluteus maximus and gluteus medius, a group of adductor muscles of the thigh. The auxiliary muscles are: quadriceps femoris, lower leg, abdominal muscles. When performing this exercise, sufficient flexibility of the hip joint is necessary. The good thing about this exercise is that it doesn’t overload the quadriceps. But to grow the buttocks, you need an optimal load weight; you need to ensure concentrated movement through the gluteal muscles, without overloading the adductor hips.

Deep on one leg

The advantage of the pistol exercise is that it develops muscles well by working with your own weight. The exercise does not require additional equipment. But it is not so easy to learn, and a sufficiently trained person can perform it. The exercise works the quadriceps and gluteus maximus muscles. Only for the knee joints the exercise is quite traumatic. The acute angle of the knee receives a lot of stress and this is a contraindication for any problems and pain in the knees.

With a barbell

Working with free weights, especially squats with proper technique, is the best assistant for elasticity and growth of the gluteal muscles. An exercise in which the muscles perform a stabilizing function, providing balance, trains beautiful forms faster and better. Contraindications to training with a barbell: injuries and diseases of the spine.

In the Smith machine for beautiful buttocks

The Smith Squat Machine is a great alternative to barbell squats, but it won't last forever. To adapt the muscles to the load, while the muscle corset has not yet formed and the technique with the barbell is still complex, it is quite advisable to perform squats in a Smith machine. Support on the bar, a stable position of the body and knees will ensure the correct load on the butt and quadriceps of the thigh. You can perform the squat technique with different foot positions.

Should your muscles hurt?

There is a belief that if you follow the correct technique for butt squats, it is important for girls to achieve pain after training. Allegedly, this is the result of the fact that the athlete really worked hard. In fact, pain occurs due to micro-tears in muscle fibers that are subject to unexpected stress. At the very beginning of training, this is inevitable - think for yourself, the quiet life of your buttocks was grossly disrupted, so to speak, they were taken out of their comfort zone and forced to work. Of course they will be indignant. However, once the muscles get used to it, there should be no pain. Except when you've increased the load a little.

Please note that pain can occur not only due to too high a load, but also simply because you did not warm up your muscles or missed a workout. Or they did not follow the technique correctly, overloading the joints.

Normally, painful sensations disappear, at most, a day after active exercise. Ideally, after 6-8 hours the body stops reminding you of the test. If you regularly finish exercise with excruciating pain, or it doesn't go away for weeks, you're clearly doing something wrong.

Let's sum it all up! Squats for the buttocks are a great exercise that makes them toned and elastic. It also forms slender legs and a beautiful tummy. Exercise has a beneficial effect on the entire body, maintaining muscle tone. Playing sports, any kind, increases self-esteem and mood, and the latter in pairs can work wonders! Good luck with your nuts!

A set of squats for buttocks for 30 days

Attention : Each approach increases the weight of the load, decreases the number of repetitions.

Table of exercises performed by week for a month.

How to squat correctly to pump up a girl’s buttocks?

Squats are the main exercise. It is easy to implement but effective. The result of the exercises directly depends on the quality and technique of their implementation.

The correct squat is performed like this:

1. Easy warm-up of joints and muscles.
2. Place your feet shoulder-width apart.
3. Take a breath.
4. Pelvis, hips slowly move back.
5. The back should be straight.
6. The knees bend, but do not go beyond the line of the toes.
7. Sit down as low as possible.
8. Using your buttocks, push out your upper body as you exhale.
9. At the extreme point, squeeze your buttocks.
10. The entire weight of the body should be transferred to the heels.

What exercises need to be added to maximally work the gluteal muscles?

In addition to basic exercises for buttock growth, the program must include auxiliary exercises that will ensure comprehensive muscle development. You can’t do without exercises such as:

• deadlift on straight or bent legs;
• bending over with a barbell on your shoulders, standing or sitting;
• swing your leg backwards in the simulator;
• gluteal bridge;
• swing your leg up, resting on your forearm;
• hyperextension;
• leg raises in the simulator.

Why don't my buttocks hurt after squats?

During physical activity, the muscles experience tension, which causes micro-tearing of the muscle fibers. If the muscles are not prepared, they usually hurt the next day. It's not a matter of lactate, lactic acid, which gets into the fiber gap and causes pain in the form of sore throat. The point is the fiber injury itself. The lactate stops after 2 - 4 hours, and the muscles hurt for several days. It's a matter of trauma. Pain caused by a rupture is not an indicator of a good and correct load. And the absence of pain is not an indicator of ineffective exercise. A prepared body that exercises regularly begins to experience less discomfort such as sore throat. This means that the body gets used to the load, and you can gradually add weight, but without fanaticism.

What should you do to avoid injury?

The first thing a workout begins with is a warm-up; warming up the muscles and ligaments will reduce the risk of injuries in the form of sprains and ruptures. Also, the technique of execution is important, this will save you from excessive stress on the joints and spine.

What weight to start with and how to increase it correctly?

It is better to perform squats with your own weight, having mastered the correct squatting technique, preferably under the supervision of a trainer, you can gradually add load. Then you can take the empty bar on your shoulders; if the body does not fall forward and the knees remain motionless, feel free to add weight. But provided that you lift with this weight. It is advisable to add no more than 5 kg, and then not every workout. If you easily completed the exercise for 12 repetitions, feel free to add load, even if you can complete 10 repetitions.

How long does it take to build beautiful buttocks with squats?

With constant load and proper rest, muscles grow depending on the constitution of the body. The result will not appear immediately; it requires constant and hard work. Everything will be individual for everyone, you can see the result in 3 to 6 months. But personal preferences also play a role; some need to gain 3 cm in volume, while others need as much as 10 cm. Accordingly, it will take more time.

How many times a day should I squat and how often should I do it?

From my own experience I can say that each organism is individual. And not a single athlete will tell you exactly how much you need to squat to get the butt of your dreams. It’s important to set yourself up for work, don’t give up and don’t set yourself a time limit for how long you can pump up your butt!

Often working out throughout the week, girls, feeling constant pain in their muscles and not seeing the results of their work, simply stop, losing faith in themselves. It is not right! Allow your body to adapt to the stress and get used to the work. If for some the adaptation period can last two weeks, then for others in a month they cannot get used to the force load on the muscles and all squats seem very heavy. You just need to endure this period.

It is advisable to force yourself to squat every day, well, in extreme cases, every other day, without taking long breaks. Only perseverance and a serious attitude to training will help any girl round off her bottom. The duration of classes should not be less than half an hour. If you can allocate time every other day, then it is advisable to do this both in the morning and in the evening to double the load.

How much do you need to squat to pump up your gluteal muscle? Each type of squats must be performed in three sets of 10-15 repetitions. If you squat without weights, then to maintain the tone of the gluteal muscle you need to gradually increase the number of squats to 70 - 100 in one approach.

I recommend using the program for 30 days.

You should not immediately give yourself the maximum load so that the body can recover before the next workout, otherwise you will simply not sit down even 10 times next time and will suffer from muscle pain. It is important to stick to the golden mean in everything! If you give it your all, then after two weeks you will notice the first results.

Reviews

“A year ago I came to the gym. I had never trained before. The trainer advised me to do introductory training for all muscle groups for a month; only after a month did I feel where and which muscles were working. Then I did squats with weights, starting with an empty bar, gradually increasing the weight. I perform a maximum of 12 repetitions per set. After three months of training, I saw an excellent result, which completely suits me. I continue to train and am already preparing for performances in the fitness bikini category.”

Is it possible to pump up your butt with squats?

I would like to say from my sports experience, as a participant in the fitness bikini competition (no need for applause), that squats are the basis for high-quality pumping of the buttocks. The main thing is to adhere to the standard rules during the training process, decide what result you are aiming for (tighten, round or enlarge your buttocks), monitor the technique of performing the exercises and seriously reconsider your lifestyle and daily diet.

Daily active physical activity is, of course, good, but noticeable results will come only after you stop putting everything in your mouth. It is worth understanding that even a pumped-up muscle under a layer of fat cannot be clearly visible.

Common mistakes when doing the exercise

Doing a squat incorrectly will not only be ineffective, but can also be harmful to your health. If you do the exercise incorrectly with a large weight, you can damage your knee joints, spine, and stretch your leg muscles.

Common mistakes:

• Weak knee joints turn inward during the exercise.
• The exercise is performed quickly, without fixation at the extreme point.
• Weak spinal muscles do not maintain a straight line of the back, a bend appears.
• The body is lifted by the toes, not the heels.

A beautiful and toned butt is a hard and long journey. Squats alone are usually not enough. Regular training, proper and balanced nutrition, care procedures, massage are the key to elastic and juicy buttocks. A beautiful body not only increases self-esteem, improves health and reproductive functions, but also improves the physical and spiritual well-being of every person.

Per month

In a month you will be able to see the first results. It is impossible to say that this time is the answer to the question of how long it will take to actually pump up the buttocks, but the muscle tissue will already increase slightly in size. The girl will already perform exercises automatically and do at least 3 sets a day of 20-25 squats. It is advisable not to increase the number of repetitions so that you can pump up your butt and not dry it out. You can do more approaches, but no more than 5 in 1 workout.

You should rest for at least 10 minutes between approaches, but over time this time should be reduced to 5. If the muscles quickly get used to the load, then you need to add more complicated exercises and weights in the form of a load. Otherwise, it won’t be possible to pump up your butt properly.

Photos before and after

Many girls post their photos on the Internet to show how they were able to pump up their butts and how long it took to do it. They are looked up to by other female representatives who also strive to acquire sexual forms. For example, the girl who posted her before and after photo initially did not know how much she needed to pump her butt in order for the result to appear. However, she achieved her goal and her buttocks can be seen below:

You can pump up your butt at home. For this purpose, it will be enough to do leg exercises like squats. If you wish, you can consult with an experienced trainer. He will be able to tell you how many times a week you need to exercise your buttocks so that they grow and will recommend high-quality complexes.

Plie and sumo

Plie and sumo should be done from a position with legs wide apart. This variation trains the inner thigh to a greater extent. Both subtypes can be performed with weights.

Plie:

• standing, spread your legs wide. In a squat, your shins should be perpendicular to the floor;
• turn your socks to the sides;
• perform a squat until your thighs are parallel to the floor;
• the back remains level, the shoulders do not slouch;
• use your abdominal muscles to help your back;
• When performing the reverse movement, tighten your buttocks.

Sumo is a little different from plié. Here are the main differences:

• in the process of lowering into sumo, the pelvis must be pulled back and the torso tilted forward. In plie this is not required. Due to these nuances, sumo allows you to squat with heavy weight;
• sumo is aimed more at the butt, and plie trains mainly the inner thighs.

A table of squats for 30 days for girls must certainly include, in addition to classic squats, sumo and plie.

Reception with a chair

For this variation of squats, you will need a knee-high chair or bench. In this chair, your thighs should be parallel to the floor and your feet should rest firmly on the floor. This variety is suitable for those who cannot yet cope with the classic modification and do not achieve parallelism between the hips and the floor. It is also used in CrossFit to perform explosive lifts. It's done like this:

• from a standing position, sit on a chair;
• With a very energetic and fast movement, push yourself to the starting position, making an effort with your buttocks and thighs;
• in all other respects, this exercise has the same subtleties as the ordinary one.

Time required to achieve results

It is important for female representatives to know how many days it will take to achieve the goal. After all, many of them are preparing for competitions, graduation, weddings, etc. On such days, it is necessary to iron them chicly, so it is extremely important to understand how long it takes to pump up the buttocks of a girl who is at home.

This issue can be helped not only by understanding how many times a day you need to squat to pump up your buttocks, but also by following certain rules:

• Adjusting your diet. It is necessary to exclude confectionery products, fast food and baked goods. Instead, the daily menu should contain more dairy products, fish, meat, vegetables and fruits. Your food should have a lot of protein, because without it, muscle tissue will stop growing. Because of this nuance, it will be difficult to predict how long it will take to pump up the butt of a girl who works out at home;
• To pump up your butt, you will have to exercise every other day. After all, muscle tissue must have time to recover, and you will need to spend 30 minutes a day on the process itself;
• Classes should be held at a fast pace and it is advisable to complicate them with the help of additional weights of 5-7 kg. In this case, you can pump up your butt much faster.

Despite following all the rules, the question of whether it is possible to pump up your butt at home in 3 months is quite relevant. During this time period, the gluteal muscle will look better, but the best result can only be achieved in 6-12 months.

It is important how purposeful a person is and what sacrifices he is willing to make in order to pump up a problem muscle.

Result in 14 days

Two weeks also does not fit into how long it takes to pump up your buttocks. This time period is enough for them to catch up, but no more. However, by this moment the girl becomes more experienced and begins to understand many nuances, namely:

• Classes should be carried out 1-2 hours after meals or on an empty stomach;
• You can pump up your butt if you exercise every other day for 20-30 minutes;
• The number of repetitions of exercises should be gradually increased;
• Before training, you need to warm up your muscles, so be sure to do a 10-minute warm-up;
• You can make squats heavier using dumbbells. You need to take them in each hand and stretch your limbs forward while performing the exercise. This technique allows you to pump up your butt faster;
• Walking on your glutes can help build them up. To do this, you will have to sit with your butt on the floor, bend your knees and grab them with your hands. Next, you need to make movements with the gluteal muscles as if walking.

Frontal variety

This variation is aimed at training the front of the thigh. It's done like this:

• the bar is placed on the shoulders in front, held crosswise with the hands;
• the back remains vertical;
• Otherwise, the technique coincides with the classical modification.

The frontal version of the technique is performed with less weight than the usual one.

Barbell overhead

This is a combined technique aimed at developing not only the bottom, but also the top. He trains the legs, buttocks, shoulders, torso stabilizers, and trapezius. It is better to perform it under the guidance of an experienced trainer who will insure you. First, you need to select the minimum weight. Don't forget to stretch your shoulders before doing this. Then proceed like this:

• grip the barbell wider than shoulder width. Raise the projectile above your head;
• hands should be positioned at right angles to the floor and maintain this position throughout the entire exercise, moving only in the vertical direction;
• The squat itself is performed in the same way as the front squat.

On one leg

This type of squat is not similar to pistol squats. The latter are a rather complex exercise, while the one-leg squat is considered a lightweight option. You need to do it like this:

• pick up dumbbells or place a barbell on your shoulders;
• After inhaling, step forward with one leg;
• bend your legs so that the shin of the front leg is perpendicular to the floor, and the thigh of the same leg is parallel to it;
• the other leg should be bent at the knee, but not touch the floor;
• then straighten both legs and bend again, lowering your body but not moving it forward. The knee of the front leg should not go beyond the foot;
• repeat on the other leg.

In order for squats to give the expected effect, you need to do them according to a certain program. A table of squats for 30 days for a girl helps to achieve good results. It is compiled taking into account the level of physical fitness and goals of the athlete. Once you understand what types of squats serve what purposes, you can easily create a similar table for yourself.