A body weight squat is an easy way to work the muscles of your hips, legs and butt. Using your own weight through a full range of motion challenges your muscles. Strengthening your muscles leads to hypertrophy of your fibers. Since you are focusing on the butt muscles by doing a squat, hypertrophy of these fibers will make your butt bigger and stronger.
How To
Begin by standing with your feet shoulder-width apart and your knees pointed slightly out to each side. Keep your arms relaxed, back straight, head up and abs engaged and ready to stabilize yourself. Squat down as far as you can while pointing your buttocks out. Your knees should not extend over your toes. Hold the position at the lowest point you are able for a second, then extend back up to the starting position, and repeat.
Considerations
Doing a full squat will maximize the use of your gluteus maximus muscles. Your bend down with your hips and knees and support yourself with your ankles. Thus, it is important to be stable. When you squat down, maintain an equal amount of body weight on each foot to provide yourself the most stable base of support. Flexibility is also essential in this exercise because of the large range of motion.
Muscles
When you do any exercise, there are three categories of muscles involved. These include the target, synergists and stabilizers. The target muscle for the body weight squat is the gluteus maximus. The synergists, the muscles that assist the movement of the target, include the quadriceps, soleus and adductor magnus. Stabilizing muscles provide support to your moving joints and muscles so the movement can occur. For the squat these include the hamstrings, gastrocnemius and erector spinae.
Volume
To get a bigger butt you must do the squat in a manner than will cause hypertrophy. Participate in three sets of 12 repetitions and max out at the end of your third set. Pause for one to two minutes between each set. Do this at least twice per week with a 24-hour period of rest between sessions.
References
- American Council on Exercise: Bodyweight Squat
- ExRx: Barbell Full Squat
- "ACSM's Guidelines For Exercise Testing and Prescription"; Mitchell H. Whaley, PhD, et al.; 2006
- ExRx: Weight Training Guidelines
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