3 Squat Variations to Build the Booty of Your Dreams
Hello, bootyfull ;) As trainers, one question we hear all the time is, “How can I build a sculpted and perky booty?” It’s all about consistently toning your tush! Your booty is one of the strongest muscle groups in the body, so you can really challenge yourself with your lower bod workouts. You can work your booty up to three times a week. And go for that heavier weight, girl — we love using 12-15 pounds.
One of our absolute favorite moves to tighten and tone that peach is the squat. It’s a classic for a reason. Squats seriously sculpt your booty and thighs. Today, we’re sharing three different variations to mix up your workout, plus a tabata-inspired routine that will leave your booty burning!
When you’re doing squats, it’s important to make sure your form is on point. That way you’ll target the right muscle groups and prevent injury. Keep your chest up, tighten your core muscles, and make sure to keep an eye on your knees. You don’t want them caving in or flaring out, so engage your outer thigh and booty to keep your knees in line.
Looking for more booty-licous workouts? We gotchu! It’s Booty Week in your Studio Tone It Up App. We’ll have classes to tone your cute tush all week, plus you can find a new Squat Challenge routine in the On-Demand section. Sign up for your free seven-day trial HERE and join us!
For amazing results: Complete this tabata-inspired squat challenge! Do each squat variation for 20 seconds, then rest for 10 seconds and continue to the next exercise. Go through the whole sequence 3 times — that’s only 4.5 minutes of booty work. You got this!
Deep Squat
Sculpts your booty and thighs!
Start with your feet slightly wider than hip-width apart, holding a dumbbell in each hand by your sides. Engage your lower abs as you push your booty back down as if you were sitting on a chair. Keep your chest lifted, shoulders back, and knees behind your toes. Drop your booty as low as you can. As you return to standing, squeeze your booty.
Lifted Sumo Squat
Tones your booty and inner thighs!
Start with your legs wider than shoulder-width apart, feet angled out at 45 degrees, and holding a kettlebell or dumbbell between your legs. Lift your heels off the ground. Bend at your knees and lower your booty directly down. Imagine that your back is sliding down a wall and you want to keep contact with the wall at all times. Lower down until your thighs are parallel to the ground while heels remain lifted. Push up to standing.
Braced Squat
Sculpts your booty, thighs, and shoulders!
Start with your feet shoulder-width apart, holding a kettlebell or dumbbell in front of your body at shoulder height with your arms outstretched. Keeping your arms straight, push your hips back and down and get as low as you can. Keep your knees behind your toes. Return to the starting position by pressing through your heels.