Squats are among the best exercises you can do to get a great butt. They target all of the gluteal muscles and work your legs as well. However, getting a great butt with squats is not about how many you do.
It’s the frequency and intensity of the exercise that matters. If you follow some sound principles, you can see a significant change in your butt in approximately 12 weeks.
Play with intensity
You have two types of muscle fibers: fast twitch for power and slow twitch for endurance. You must target both muscle fibers if you want to see a visible difference in the shape of your butt.
Do a minimum of three sets per exercise and vary the number of reps from five to 15. Use heavier weights for shorter sets and lighter weights for longer sets. The best way to tell that you’re using the correct weight is to set it so you can barely finish the set. You should fail on the last rep and your muscles should feel exhausted.
Squat variations to include:
- Back squats
- Goblet squats
- Sumo squats
Watch your frequency
Your workout frequency is another important factor for getting the results you desire. Perform squats two times per week at a high level of intensity to see significant changes. Leave 48 to 72 hours between these squat workout days. The consistent use of your butt muscles will build larger, stronger and firmer muscles.