Adding size and shape to your lower body requires increasing lean muscle mass through strength training. Performing squats develops the glutes, hamstrings and quadriceps at the same time. The squat is one of the few exercises that works 75 percent of the muscles in one motion, according to Bodybuilding.com. Squats can be modified so the exercise focuses on one section of the lower body like the glutes or hamstrings. Performing squat variations will help you build muscle for a thicker lower body.
Sumo Squats
Sumo squats recruit the quadriceps and hamstrings while targeting the glutes. Stand with your feet in a wide stance and turn your toes out to the sides. Hold a barbell with your arms hanging straight toward the floor. Lower your hips downward until your knees are bent at a 90 degree angle. Keep the barbell close to the front of your legs during the movement. Press up and return to the start position. Repeat the exercise for three sets of 15 repetitions.
BOSU Ball Squats
BOSU ball squats develop the thighs and butt while recruiting stabilization muscles that are not stimulated when standing on the floor. Place the BOSU ball on the ground with the inflated dome facing up. Stand on the center of the ball with your feet spaced shoulder-width apart. Extend your arms at chest-level with your hands together. Sit your hips back until your knees are bent at 90 degrees. Slowly return to the start position. Repeat the movement for three sets of 15 reps.
Single Leg Squats
Performing single leg squats builds the hamstrings and glutes while focusing on the quadriceps. Stand in front of a chair or flat bench with your back facing the bench. Position your left foot behind your body on top of the bench. Place your arms out to the sides for balance. Lower your hips down toward the floor until your right knee is bent at 90 degrees. Pres up and return to the start position. Repeat for three sets of 15 reps on each leg.
Plyometric Squats
Plyometric squats use explosive movement to develop the butt and thigh muscles. Begin by standing with your feet slightly wider than shoulder-width apart. Bend your hips back until your knees are bent at 90 degrees. Jump up as high as you can and land in the squat position. Repeat the exercise for three sets of 15 reps.
References
- Bodybuilding.com: Utilizing Squat Variations
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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