Health

Can doing squats make your butt bigger?

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We all wish for a bigger butt, but that will require exercising the glutes. One of the most famous exercises to tone the butt are squats but do they work?

So many of us try to work on our butt to make it look bigger. One exercise that comes to mind to help us achieve this goal is squat. Squats are great for your thighs, calves, and help develop the glutes and hamstrings as well.

If your aim is to make the butt bigger, then you must concentrate on developing the glute muscles. The gluteus maximus is the largest of the three gluteal muscles, and the main extensor muscle of the hip region.

box squats
People are advised to do squats for a bigger butt. Image courtesy: Shutterstock
Here’s how squats can help make your butt bigger

As per research published by Journal of Sports Science & Medicine, squats are regarded as one of the most effective exercises. It helps enhance athletic performance, strengthen the muscles in the legs, including the quadriceps, calves, and hamstrings, and strengthen the knee joint. The research also highlighted that squats are a great way to burn fat, promote weight loss.
strengthen the lower back, and improve flexibility in the lower body.

This simple exercise is more than what meets the eyes as it engages the largest muscles in the body and provides a host of functional and aesthetic benefits, including toning your butt. Squats will help add muscle mass to your hips and glutes, helping you achieve that peach shape. This is a versatile exercise which will impact your butt depending on its shape and strength. So, for instance if you have a big butt, squats will help burn fat and reduce its size. Whereas, if you have a lean or smaller butt, then squats will help add muscle mass to it.

This muscle mass we speak of, is developed in the gluteal region. According to Simrun Chopra, a certified Deep Health Coach and the Founder of Nourish with Sim, “Glutes are the biggest muscles in the body and arguably the most important. They’re not only responsible for shaping our lower body, but also important for supporting the hips, core, and back. These muscles help to provide stability and prevent injury. If you are looking to reduce back pain, knee pain, or improve athletic performance, then your answer lies in strengthening your glutes.”

A healthy balanced diet is also crucial here, as protein-rich foods will help you gain muscle, and build the glutes.

squats variations
Squats are known to tone up the butt! Image courtesy: Shutterstock
Here’s how to do a simple squat

Step 1: Start by standing with your feet shoulder-width apart, place your arms down by your sides. Tighten your core, keeping your chest up, and looking straight.

Step 2: Bend your knees and push your hips back as if you are going to sit in a chair.

Step 3: When your thighs are parallel to the floor, pause and then push back up to your starting position. Lift the arms up slightly when thrusting back up to the starting position.

So, ladies, try incorporating squats in your workouts if you are looking to make your butt bigger. And if plain Jane squats are not your type, try taking a cue from Bollywood’s fitness freak Shilpa Shetty Kundra, who keeps trying variations like tribal squats and weighted squats.

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