How many times have we started a new life on Monday? We bought a mat, turned on YouTube, did a couple of sit-ups and… somewhere between the sixth and eighth repetition we thought: “Maybe I don't need it?” But, to be honest, firm buttocks are not about marathons, not about fitness gourmets, but about regularity and understanding how many of these sit-ups are actually needed, informs Ukr.Media.
Is it true that squats are the best exercise for the buttocks?
Yes, that's right. Squats are a basic functional exercise that engages not only your glutes, but also your quadriceps, hamstrings, core, and even your back. But! It's important to not just squat, but to do it right:
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the back is straight;
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knees do not extend beyond the toes;
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heels do not lift off the floor;
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work — with an emphasis on muscle, not quantity.
How many squats should you do?
It all depends on your level of training and goal. But if we talk about forming a beautiful, rounded shape without fanaticism and with results, here are some guidelines:
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For beginners: start with 30-50 squats per day. Break it up into sets: 3 sets of 10-15. It will be easier after a week.
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Intermediate level: 75-100 squats per day. You can add variations, such as squats with a hold at the bottom or with an elastic band.
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Advanced: 150+ squats per day — but only if the technique is perfect and there is an alternation with other exercises (lunges, bridges, Romanian deadlifts, etc.).
A study published in the Journal of Strength and Conditioning Research found that full-amplitude squats (i.e., below parallel) activate the glutes 25-30% more effectively than shallow squats. So don't “lazy-fall” halfway — go deeper (but without knee pain).
And when will the result be?
If you do squats every day, you can notice the first changes in the form of better tone after 2-3 weeks. But to really pump up your buttocks, it takes at least 6-8 weeks. And here three things are important:
Regularity – even if it's 10 sit-ups, but every day;
Progression — to make things more difficult over time: weight, quantity, variations;
Nutrition – muscles grow not only from exercise, but also from protein. If you have a chronic calorie and protein deficiency – don't expect to gain volume.
Don't limit yourself to just squats
Squats are the foundation, but they're not a panacea. To get the most out of your glutes, don't just focus on them. The glutes are a complex group that requires a variety of movements. Add these exercises:
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Gluteal bridge.
Lie on your back, knees bent, feet shoulder-width apart, arms at your sides. Lift your pelvis up, squeezing your buttocks at the top. Hold for 1-2 seconds at the peak and slowly lower your pelvis down. Do 2-3 sets of 12-15 repetitions. -
Lunge back.
Stand up straight, step back with one leg, and lower yourself until your front thigh is parallel to the floor. Your back knee is almost touching the floor. Return to the starting position and repeat with the other leg. This exercise puts less stress on your knees and isolates your glutes better. -
Pulsating squats.
Do a regular squat, but instead of going all the way up, stay in the bottom position and do 10-15 short, springy movements up and down a few inches. This “finishes off” the muscle and causes a real burn—so it works. -
Leg raises in plank.
Get into a plank position with your arms straight. Keeping your body stable, lift your straight leg up, squeezing your glutes, and slowly lower it. Repeat 10-12 times on each leg. This exercise not only works your glutes, but it's also a great way to strengthen your core.
Different exercises activate different muscle fibers. For example, the glute bridge activates the gluteus maximus muscle more, while lunges also activate the gluteus medius, which creates lateral roundness. Therefore, varying exercises is not a fad, but an anatomical necessity.
A little truth without illusions
No exercise will work if you do it every once in a while or “just for show.” You don't need to do 500 sit-ups in one day and then lie down for a week with sore legs. Better yet, do 50 every day, with the right technique and a desire to be not just present in your body, but happy with it.
Bottom line: you don't need to be an athlete to have firm buttocks. 50-100 quality squats a day are enough – with technique, with attention to muscles and with a desire to work on yourself. And most importantly – stop looking for a miracle trainer or a “secret exercise”, because the main thing is not what, but how and how regularly you do it.
Squatting is easy. But not giving up is a superpower.
Джерело: ukr.media
