The most effective squats for the buttocks with dumbbells for girls and women

Squats are effective and accessible exercises that form attractive and firm buttocks and thighs, and put stress on almost all other parts of the body.

Squats for the buttocks with dumbbells for girls and women will not only tighten the gluteal muscles, but will also help in the fight against cellulite and correct the inner thigh surface, which is the most problematic area.

These exercises help strengthen the psoas muscles and prepare the body for more challenging barbell workouts.

The structure of the muscles of the buttocks, thighs and legs

People from the world of bodybuilding must become familiar with the structure of muscles and the principle of their work. This will allow them to feel the muscle fibers, be able to contract them, and correctly select the optimal complexes of physical training.

The leg muscles are a large muscle group that includes more than half the muscles of the entire body. This includes:

• Buttock muscles (gluteus maximus, medius and minimus);
• Calf muscles (soleus, gastrocnemius, tibialis anterior, plantar);
• Anterior thigh (quadriceps - quadriceps femoris, pectineus, gracilis, sartorius, adductor longus);
• Posterior surface of the thigh (biceps femoris, semitendinosus and semimembranosus muscles).

The gluteal muscles are actively involved in straightening the body, moving the hips back and to the side. The calf muscles perform the important functions of restraining body weight and transferring it, bending the sole, knee and ankle joint, and raising the toes. They are easy to work on and swing quickly.

The anterior femoral surface functions in knee extension, hip flexion, and anterior pelvic tilt. The muscles of the posterior femoral surface are involved in bending the knee joints, internal and external rotational movements of the knee, and moving the hip back.

What muscles are used when squats?

By using different techniques, you can work out different muscle groups. The main muscles involved in performing squats with dumbbells are the gluteus maximus and quadriceps.

A regular squat with dumbbells for the buttocks puts a load on the quadriceps, gluteus maximus, inner thigh and posterior surfaces.

Plie squats for the buttocks, just like sumo, actively work the inner thighs, biceps, soleus and buttocks.
Important! The priority of such exercises is to train with light weight and avoid direct pressure on the spine.

How to squat with dumbbells for the buttocks - the classic version

Many types of this exercise are practiced, but the features of the technique are the same for all . Only the initial position and depth of the squats can change.

Did you know that squats are among the TOP 10 best exercises for the buttocks?

Correct techniques for performing regular squats using dumbbells:

1. We get up to the starting position. We take dumbbells in our hands and lower them along the body (you can put them on your shoulders). We place our legs at shoulder level, bend our back slightly, straighten our shoulders, and push our chest forward. It is unacceptable to change your back position and slouch during the exercise. It is important to press your feet firmly to the floor and not lift your heels;
2. We begin to lower ourselves, with our knees pointing towards our toes. When moving down, we inhale, when going back, we exhale. The depth of lowering can be controlled and performed based on the capabilities of your body and body;
3. We do squats until an angle of 90 degrees , while the knees should not protrude beyond the line of the toes. Toes and knees should form a straight line;
4. When performing the exercise, the body should tilt 45 degrees, the pelvis should be moved back;
5. As you rise, maintain a slight bend in your knees.

See 7 more different types of squats here.

Watch the video for more details:
Caution! When lifting, do not make sudden jerks, this can lead to injury. If you have diseases of the spine, knees, or diseases of the hip joint, it is not recommended to do too deep squats.

Lunges

A very effective exercise that allows you to strengthen all the gluteal muscles, make your butt firm and pumped up. It is one of the most popular and favorite squats among the fair sex. Keep your back straight. Spread your legs, taking a small step forward. As you inhale, slowly lower yourself down until the leg pulled back completely falls to the floor. In this case, the leg extended forward should be at an angle of 90° relative to the floor. As you exhale, return to the starting position. Then repeat the exercise, changing legs.

3 more effective types

In addition to classic squats, there are 3 more effective options for performing squats with dumbbells:

Sumo

The exercise is performed using one dumbbell. Works well and strengthens the surface of the thighs. The adductor muscles of the inner thigh, quadriceps, gluteus maximus, hamstrings and calf muscles are actively involved.

1. We get into the starting position: your back is straight, your legs are wider than your shoulders, and your toes are pointing in different directions. We move the buttocks as far as possible. Hands, holding a dumbbell, are lowered down in front between the legs.
2. Inhale deeply, hold your breath and begin squats. You cannot slouch and lift your heels off the floor. We make an effort and go as deep as possible.
3. When we reach the lowest point, we return slowly back.

Learn more from the video:

It is recommended to do 10-15 times in 3-4 approaches. The ideal break between sets is 30-60 seconds.

Plie

A similar plie exercise for the buttocks with one dumbbell, the difference is that the legs are placed very wide, preferably as wide as possible, and the toes are turned outward.

For better results, you can also turn your hips outward. This exercise improves endurance and gives muscles elasticity.

The plie exercise builds the strength of many large muscles: the gluteus maximus, quadriceps, calves, and muscles of the inner thigh.

More details in the video:

We also perform 3-4 approaches 10-15 times.

Lunges

One of the types of squats with dumbbells, the fundamental purpose of which is to strengthen the inner thigh, the front and back of the thigh, as well as the gluteal part. The main muscle involved is the quadriceps.

more about 7 different types of lunges here.

1. We stand in a straight position and load our arms with dumbbells.
2. We step forward with our right foot, the left remains in place. As we inhale, we lower ourselves with a straight back and do not bend in the lower back. The knee should not protrude ahead of the toe. The shin of the front leg should be perpendicular to the floor.
3. As you exhale, we rise to the starting position. We perform the same manipulations with the other leg.

Learn more from the video:

We do 3-4 sets of 10-15 repetitions.

Squat complex for 30 days

In order for the classes to be as effective as possible, it is advisable to draw up a squat plan for the month. First, it is recommended to perform regular (classic) squats, and after your body gets used to the load a little, you can diversify with other types.

If you are in good physical shape, then you can immediately start with combinations of several types, and also add weight.

We advise you to read about how to properly squat with a barbell for a girl.

This is what a sample table of exercises for a month looks like:

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If this training schedule seems difficult to you, you can choose a more gentle option:

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Did you know? The record for squats with a barbell of 100 kg was set by Sergei Rachinsky, performing squats 212 times in 25 minutes.

Differences in performing the exercise for women and men

Exercises with squats with dumbbells will help women significantly change the shape of their buttocks and make their legs more prominent and attractive. Men, using dumbbells in different positions in their arsenal, can simultaneously correct and pump up both the buttocks and shoulders.

For the most part, squats with heavy dumbbells, men pursue the goal of building up a beautiful and well-honed shape of their legs and buttocks. Girls rarely set such goals for themselves; it is enough for them to bring their buttocks and legs to an elastic and toned appearance.

The main difference between squats for women and men is the weight of the dumbbells . For girls, the ideal weight is from 1 to 5 kg, for men from 3 to 15 kg. The number of approaches and repetitions is the same.

You will learn how to pump up a man’s buttocks from this article.

Common beginner mistakes

So, we have found out how to squat with dumbbells correctly for men and girls, all that remains is to look at the places where beginners most often make mistakes. If you learn to avoid them, you can forget about worrying about safety precautions:

• The sore spot for absolutely all novice athletes is the back. It should always remain straight, even in squats that require bending the torso;
• The next moment is the lifting of the heels, and, accordingly, the transfer of weight to the toes. It is so easy to get a serious ankle injury;
• Many athletes breathe incorrectly, resulting in them running out of steam quickly or constantly leaving their heart rate zone;

There are other errors, but this trio is the most popular. Remember this first!

Cautions and contraindications

Often, when doing squats, people get injured due to improper warm-up or lack of warm-up, incorrect exercise technique, excessive weight, sudden movements, or the use of drugs to gain muscle mass.

To avoid injury, it is important to follow some rules:

• Active warm-up before performing squats;
• Use a weight that suits your own physical capabilities;
• Improve the flexibility of ligaments, joints and muscles of the legs;
• Perform the exercise technique correctly.

Carefully! If you have diseases of the knee joints, varicose veins, pathologies of the cardiovascular system, hernia or radiculitis, it is not recommended to use weights

Secrets and tricks

There are several features of squats that will make the exercise more effective:

• As the position of the legs narrows, the load level increases;
• As the angle of inclination of the body increases, the pressure on the back increases, and on the legs decreases;
• With deeper squats, the load on the buttocks becomes heavier;
• If it is impossible to keep your heel on the floor, you must use a stand. But you don’t need to get carried away with it - it significantly reduces the effectiveness of the exercises.

Other exercises for the buttocks

And, of course, we must not forget that squats alone cannot effectively pump up your buttocks. There are many other movements:

1. “Bicycle” and “Scissors” are considered especially effective for the butt muscles;
2. “Stepping onto the platform” is required to be included in your complex;
3. You can build up your muscles with static exercises, for example, the “Chair” exercise;
4. “Walking on the buttocks” not only burns cellulite, but also has many beneficial properties for the pelvic area;
5. Well, of course, you can’t do without deadlifts and hyperextensions.

Strengthening your own body shape and achieving your dream figure has become real not only for bodybuilding professionals, but also for beginners. And squats with dumbbells with the correct technique and following all the rules will help you achieve maximum results not only in the gym, but also at home.

Sample workout

A plan for one lesson aimed at strengthening the gluteal muscles might look like this:

• five-minute full-body warm-up;
• five sets of 8 repetitions of classic squats along the body, Romanian lunges and walks;
• half an hour of cardio.

We invite you to watch videos of other workouts:

Living in a healthy and beautiful body is not so difficult. The main thing is to approach the matter systematically and responsibly. If, in addition to doing physical exercise, you balance your diet, give up bad habits and establish a routine, you will very soon see the desired result.