How to squat correctly for girls to quickly pump up and tighten their butt and for slim legs with and without weight: the technique of correct squatting. How to squat correctly for a girl with a barbell, kettlebell, barbell

How should a girl breathe correctly when squatting?

Squats are effective basic exercises that are included in many training complexes. They have a positive effect on many areas of the body:

the joints of the legs are stretched
improves blood circulation in the pelvic area
the muscles of the back, abs, buttocks, calves are tightened
the load on the heart muscle increases, thereby creating a healthy rhythm of its work
the condition of the tendons improves

However, you need to understand that intense physical activity is a kind of stress for our body. And it requires more oxygen to distribute the necessary nutritional components evenly to all muscles and internal organs.

In order to get the expected effect from squats, you need to breathe properly while doing them. After all, the correct breathing rate is important for many aspects:

increases endurance, allowing you to train with greater effort and number of approaches
promotes uniform load distribution
reduces the risk of injury from exercise
helps achieve the desired results in a shorter period

Breathing during squats
There are two types of breathing:

Chest - the chest is filled with air. Characteristic of a person in the absence of physical activity
Abdominal (involving the diaphragm) – deeper, in which the abdominal cavity is involved. When filled with air, it expands the chest, and thereby allows the body to receive more oxygen.

When playing sports, professionals use diaphragmatic breathing, which is performed as follows:

draw air through your nostrils
try to direct the volume of air into the abdominal cavity, protruding your belly to its maximum size
exhale smoothly and slowly, contracting your abdominal muscles

It is also important to remember that during any physical exercise, exhalations are carried out during the greatest load, and inhalation is carried out at the least. This is due to the peculiarities of the body’s functioning:

during inhalation:

chest stretches
the abdominal muscles relax
makes it difficult to experience severe muscle tension

during exhalation:

muscles tense more
Abdominal tension occurs and the body stabilizes
The pectoral muscles are grouped, forming a kind of corset, which helps in developing the greatest strengthening

The maximum load during the squatting process occurs when returning to a standing position. This means that at the moment when you go down, inhale, and when you get up, exhale.

Breathing when squatting with a load

When performing squats, consider the recommendations for proper breathing from professional trainers:

standing in the starting position, exhale to rid the lungs of carbon dioxide
Inhaling through your nose, begin a squat. The lips should be compressed. Remember, you can only inhale through the nose, because in its mucous membrane there are receptors through which oxygen passes, signals are sent to the brain, as a result, the organs begin to work more intensely
Having reached the lowest point, you can hold your breath for 1-2 seconds
exhaling, rise to the starting position. You can exhale through your mouth, slightly opening your lips (but without opening your mouth too wide)
do not try to inhale more air, because this can lead to a rapid breathing rhythm, and oxygen will flow unevenly to the tissues
with a fast pace of exercise, breathing should be shallow and frequent, and with a slow pace - measured and deep
With sharp exhalations and inhalations, the load on the heart increases, and this can lead to dizziness and fainting.
even with minimal breath holding, blood pressure increases, which can negatively affect well-being
It is allowed to exhale noisily when working with large weights (pancake, barbell, dumbbell). In other cases, it is recommended to exhale quietly
If possible, train outdoors or in a ventilated area
Don't focus your attention solely on your breathing. This process should be easy and natural, otherwise you risk losing control over your body, and the exercise will ultimately be performed incorrectly
learn to control your breathing from the very first classes in the gym or at home. This will help you develop the right habit.

How to squat properly for girls to quickly pump up their butt and barbell?

Squats using weights are one of the main exercises in strength training for girls. Weighting significantly increases the load, which allows you to pump up your muscles in a shorter time. In addition, weighted squats also use other muscle groups (abs, back, calves, etc.). But before you start such a complex, you need to master the technique of squats without weight.

How to perform squats with a bar correctly:

place your feet shoulder width apart
turn your toes 30-40 degrees outward
spread your hips and knees apart
place the bar on your shoulders, holding it with your hands wider than shoulder length
squeeze your shoulder blades
spread your elbows
move your straightened back slightly forward and bend your lower back slightly
transfer your body weight to your heels
tighten your abdominal muscles
keep your gaze straight
bend your knees and perform a squat

Please note that the empty bar weighs 20 kg. Therefore, for untrained girls, it is better to start exercises using dumbbells. When your muscles get used to the load, you can take the bar.

Squats with a bar

Recommendations for practicing with the bar:

for weight loss, do 3-5 sets of 15-20 times, and for gaining muscle mass - 3-5 sets of 5-7 times
Rest no more than a minute between sets
place your feet at such a width that it is comfortable for you to do a deep squat
Before performing, be sure to do a warm-up, since strength exercises without first stretching and warming up the muscles can lead to sprains and tears.

Hatfield squats seem to be very effective for forming a sculpted, beautiful butt, the peculiarity of which is that when they are performed, the joints of the arms and shoulders are not involved, and the entire force load falls on the gluteal muscles with the hips.

Features of execution:

a special bar is used, the weight of which is 40 kg
the bar is held on the body without hands
hands are placed on racks

Execution options

In addition to the classic squat, there are many other options:

The deep squat is both dangerous and very beneficial. When you sit very deeply, your buttocks and thighs work through a large range of motion. This means that the effectiveness of the approach increases. The ideal weight for performing this exercise is 50-60% of the working weight. For those who don't know, you can only perform a maximum of 15 repetitions with a working weight.
With a wide stance, you can only squat to parallel. You won't be able to sit down deeper physically. This exercise is designed to work the glutes and hip flexors. Thanks to the wide stance of the legs, the muscles are maximally tense at the lowest point.
With a barbell on your chest, this is a very difficult option. It should not be performed by beginner athletes. However, for girls, this exercise can be useful for posture. If you take a very light barbell and work with it, you can pump up your legs and strengthen your back.
With a barbell overhead - this exercise uses not only your legs and lower back, but also your shoulders. Here you need to take the barbell even lighter, and best of all, an empty bar. This version of the squat is designed to keep the whole body in good shape. And this is very useful for girls.
Smith machine squats will help you get the most out of your legs. The bottom line is that during a classic squat with a barbell, the lumbar and stabilizing muscles are actively involved in the work. Here they are isolated from the load. Thus, we perform a basic movement, and the muscles work as if they were isolating. This option is ideal for girls who have not yet selected a working weight, but really want to train their legs intensively.
Scissors is a single-leg barbell squat. Your task is to move your leg back. The angle between your legs should be 90 degrees. The leg laid back should remain straight. And with your second leg you should squat to parallel level. This version of squats allows you to work out all the muscles of your hips in more detail.

On topic: How to pump up your legs pictures

How to squat correctly for girls to quickly pump up their butt with a barbell?

Squats with a barbell can be performed by girls who have mastered the technique of performing with light weight. The principle is the same as for squats with a bar, but with small features associated with weighting:

inhale deeply and exhale sharply
go to the machine, place the barbell in the “trapezium” area on your shoulders
spread your legs wider than your shoulders
straighten your back and keep it as straight as possible
direct your gaze slightly upward and look this way throughout the entire time of squats
inhale, filling your lungs to about 3/4 of their volume with air
smoothly perform a squat, moving your pelvis back
Having reached the required depth, hold your breath for 1 second
starting to exhale smoothly (through your nostrils or closed teeth), slowly rise
When returning to the stance, do not straighten your legs completely
straighten up and exhale the remaining air
do 8-10 times in two approaches

Barbell squats
Additional training recommendations:

Be sure to warm up before starting strength exercises. Do some squats without a barbell
Be careful not to rest the barbell on your neck as this can cause serious injury.
breathe in the same rhythm
Be sure to take a break of up to 5 minutes between approaches, during which breathing should be smooth and carried out only through the nose.
return to exercise once your heart rate returns to normal
Before the next squat, take a breath to open your lungs completely
reduce the load if you find it difficult to catch your breath after squats

If you have problems with your knee joints, you can do the following squats:

get on your knees
keep your shins parallel, placing them shoulder width apart
place a barbell or barbell on your shoulders
move your butt back
sit down slowly while inhaling
straighten up while exhaling

Pros and cons of working with him

This mini projectile is good for all categories. It is perfect for any gender, for children, for beginners and athletes of all ages.

The benefits of using a gymnastic stick are very extensive:

it is easy to use. You can practice not only in the gym, but also at home. Even a beginner can master the technique;
suitable for working all parts of the body;
used both for light morning exercises and for “pumping up” muscles;
improves coordination and endurance;
for girls, suitable for correcting problem areas;
allows men to build muscle mass and improve muscle definition;
helps keep muscles in all parts of the body toned;
strengthens posture and prevents problems with the spine;
increases the endurance of the respiratory and cardiovascular systems;
eliminates excess weight (you can get rid of 400–500 kcal in an hour);
With the use of special complexes, the condition of certain diseases improves.

Before you start exercising with a bodybar, you need to consult a doctor if you have the following problems:

heart or vascular diseases;
hypertension;
diseases of the musculoskeletal system.

Important! If there is any disease, then even after consulting a specialist, it is better to conduct classes with a trainer.

How to squat correctly for girls to quickly pump up their butt with dumbbells on their shoulders?

After fully mastering the technique of performing squats, experts recommend increasing the load. This will significantly increase the effectiveness of your training. It is more convenient for beginners to do this using dumbbells.

In addition, dumbbells are an ideal option for weight training at home, as this sports equipment:

accessible and inexpensive
gives you the opportunity to train at home
takes up little space
does not place direct stress on the spine

Using dumbbells solves the following problems:

effectively pumps muscles (at the same time the quadriceps, gluteal muscles, inner and back surfaces of the thigh work)
prepares your body for heavier loads
allows you to hone your squat technique while using a power load

Squats using dumbbells on the shoulders are also called isometric. They work great on the lower limbs. In addition, it also engages the shoulders.

Squats with dumbbells

An exercise is performed based on a squat without weight, but with some features:

place your feet at a distance that is approximately 1.5 times shoulder width
point your toes and knees outward
move your buttocks back as far as possible
place dumbbells on your shoulders, holding them with your hands
there should be a right angle between your body and elbows
As you inhale, begin your squat until your thighs are parallel to the floor or lower.
tighten your abdominal muscles
if for any reason it is too difficult for you to do a very deep squat, rise a little earlier, without reaching the bottom point
rise as you exhale
perform squats at a smooth pace
keep your butt muscles tense all the time
optimal weight of dumbbells – 5 kg
do 4-5 sets of 15 - 20 times
break between approaches no more than 2 minutes.

How to choose equipment for effective fitness

A bodybar is a metal stick with evenly distributed weight and a soft rubberized surface that provides comfort and prevents injury due to inaccurate use of the implement. Its length can vary between 80-120 cm. Women should select this indicator, focusing on the maximum grip width (with their hands). The weight of this attribute ranges from 1 to 10 kg. In professional stores you can buy a bodybar up to 20 kg.

The degree of load will depend on the weight, so you need to be extremely careful when choosing weights. At the same time, it is important not to underestimate the importance of each kilogram. Unprepared girls should not be shy when working with a weight of 1 kg - this will awaken the muscles and prepare them for higher loads.

And women who are familiar with the basics of sports can start training with a five-kilogram stick, which provides sufficient weight, but does not overload the muscles. In any case, in order to avoid adaptation, the weight of the bodybar must be increased gradually. A smooth increase in load will eliminate muscle addiction and guarantee continuous progress.

How to squat properly for girls to quickly pump up their butt with a kettlebell?

Girls also often use weights as weights during squats. The kettlebell squat is also called a goblet squat or goblet squat. This is a great exercise for working the muscles of the buttocks and thighs. These squats are easier than those using a barbell. Therefore, they are often recommended for beginners.

The technique for performing these exercises is similar to squats with dumbbells. The difference lies mainly in the location of the weight relative to the body:

choose a kettlebell weighing up to 8 kg
place your legs wide, with your feet slightly turned out
take the weight on the sides of the arms and hold it in front of you at chest level
press your elbows to your body
slowly squat while inhaling
point your elbows down
at the moment of a deep squat, the elbows are between the knees
hold at the bottom point for 1-2 seconds
exhaling, rise slowly
do 4 sets of 15 reps

Squat with kettlebells
The advantage of this squat is that by holding a dumbbell in front of you, you thereby exert a force load on the biceps and shoulders. Thus, training of these muscles occurs at the same time.

What is a bodybar

Very often, a gymnastic stick called a bodybar is used to perform various exercises. This sports equipment is a mixture of a dumbbell and a barbell and is designed to increase the load during training.

Sometimes it is also called a barbell for women, since it is most often used by the female gender. The device is a metal stick partially covered with rubber.

Bodybars vary in weight and length. The ends of the gymnastic stick have different colors, depending on its weight. But there is no general standard for weight and color matching, so when purchasing, you need to check the weight with the seller.

The length and weight of the projectile must be selected based on the following:

We decide on the nature of the exercises (what we will pump). For example, for legs and buttocks the weight should start from 6 kg, and for arms it should be about 3 kg;
we take into account height - the taller the person, the longer the stick;
For women, a weight of 3 to 8 kg will be enough, for men - more.

How to squat correctly for girls on one leg: squat technique?

The one-leg squat is very effective in its effects. It allows you to pump up your leg and gluteal muscles using only your own weight, without using additional weight. This makes it possible to do such workouts at home, without visiting the gym.

There are three main types of such one-leg squats.

“Pistol” is an exercise everyone has known since school. However, not everyone does it correctly.

You need to do it correctly like this:

First, use a support in the form of a chair or wall. After your muscles become more trained, perform without support.
spread your feet shoulder width apart
hold the support with your hand (if you do it without support, then stretch your arms in front of you to better maintain balance)
shift your weight to one of your legs
lift the other one, not the supporting one, holding it straight in front of you
smoothly perform a squat on the supporting leg
the pelvis is slightly retracted back and the body forward
at the moment of the lowest position, the free leg is parallel to the floor
make sure your back remains straight
push slightly and rise up
pull up your free leg

Pistol
Squat with weights puts less strain on the back, and therefore is suitable for those girls who have spinal problems.

Do it this way:

use a barbell (on your shoulders) or dumbbells (in your hands)
inhale
With your right foot, lunge forward wide so that your shin is perpendicular to the floor
bend your left leg at the knee, without touching the floor
standing up, straighten your legs without changing the position of your feet
bend your legs again at the knees, while doing a springy squat down
repeat with the other leg

Squat with weights
Using a chair - uses the muscles of the buttocks, thighs, quadriceps.

Do this as follows:

stand with your back to a chair half a meter away from it
With one leg back, place the front of your foot on the chair
bending the other leg, do a squat
the knee of the first leg should approach the floor
straighten your leg out of the squat
repeat 10-20 times
change position and do the same on the other leg

Squat with a chair

Squats: the best options for girls[edit | edit code]

Source: “Strength training for girls”

.
Illustrated manual. Author:
Frederic Delavier, 2021

The squat is classified as a basic exercise because it moves the hip, knee, and ankle joints. As a result, squats allow you to work not only the quadriceps muscles of the thighs, but also the gluteal muscles, the posterior group of muscles of the thighs, the muscles of the lower back and legs.

The squat is considered a good exercise to start a workout because it stimulates several muscle groups in the lower body at once.

Performance

Stand straight with your feet shoulder-width apart and place a barbell on your upper back. Arching your back slightly, squat until your torso begins to lean forward. When this happens, the load on the thigh muscles will decrease, and the main part of the load will be taken on by the lower back muscles.

Once you reach the bottom position, push through your heels and straighten your legs. From a standing position, perform the following repetition.

Advantage

All muscles in the lower body and some muscles in the upper body are involved, making the squat one of the most challenging exercises that targets the most muscles.

Flaw

Requires athletic skills that beginners may not have.

Because this exercise is quite intense, your knees and back may be at risk of injury. After completing this exercise, we advise you to hang from the bar. However, it would be a good idea to do this after each workout.

Barbell squat[edit | edit code]

Barbell Squat
Recommendations

If you are using a barbell, do not place it on your neck to avoid damaging your spine. Place the barbell below your neck on your back at approximately shoulder level. If the barbell is too tight, wrap a towel around the bar.

Place the barbell across your trapezius and upper shoulders (left) or across your trapezius and lower shoulders (right).

To increase the load on your muscles, use a constant tension technique. This means that at the top of the movement you should not fully extend your legs. Using this technique, perform as many repetitions as possible. When you can't stand the burning sensation in your muscles any longer, straighten your legs at the top of the movement to give your muscles a short rest, allowing you to perform a few extra reps.

To make the exercise a little more challenging, do not extend your legs completely at the top of the movement.

Placing a wooden board or barbell disc under your heels will help you keep your back straight while squatting. This tip is especially useful if you have long femurs or ankles that are not very flexible.

Squat with raised heels

If you have knee hyperextension (when you straighten your leg, the knee moves too far back), do not straighten your legs. Worse, the load can cause your knees to bend further backwards, leading to serious injury.

Hyperextension (left) is typical for women; in men, legs usually straighten normally (right)

To avoid overloading and injuring your spine, we recommend that you do not perform squats and deadlifts in the same workout. As you get stronger, make squats your main leg exercise and deadlifts your back exercise.
When performing a squat, do not look down or to the side. The gaze is directed straight forward and upward so as not to injure the neck.
Rounding your back, especially towards the end of the approach when the muscles get tired, is easier than keeping it straight, but this should not be done so as not to injure the intervertebral discs of the lumbar region.

Do not round your back at the top and bottom of the movement.
Leg distance

By changing the distance between your legs when performing a squat, you can use different muscles. If you place your feet shoulder-width apart and point your toes out slightly, all your thigh muscles will work equally. If you place your feet narrower than your shoulders, the main load will fall on the quadriceps muscles of the thighs and knees. A very wide stance will allow you to work your inner thigh muscles, hamstrings, and gluteal muscles. However, if you are just starting to master this exercise, choose the option that seems most natural to you. In the future, you can change the position of your legs to work certain muscles.

Options with your own body weight[edit | edit code]

The simplest version of the squat is the unweighted squat, in which you use only your own body weight. You can do this exercise at home and create beautiful legs without going to the gym. The main problem is that bodyweight squats quickly become too easy due to the lack of additional load.

Bodyweight Squat
• The squat can be performed on one leg. This option is more difficult than a regular squat, but it does not load the spine. If you haven't done it before, make sure you can control the depth of the squat, as the maximum range of motion of a single-leg squat is much greater than a regular squat. Performing this exercise with a maximum range of motion may cause you to experience severe muscle pain after the workout. Therefore, it is wise to increase your range of motion gradually, from workout to workout.

One leg squat

Squat depth[edit | edit code]

Squat Depth
The lower you lower the weight, the harder your muscles work because by increasing your range of motion, you're engaging not only your quadriceps, but also other leg muscles, especially your hamstrings and glutes. Therefore, it may seem that it makes sense to squat deeply. From the point of view of muscle work, this is true. But here you also need to take into account the morphology of the body. The greater your height, the more you have to lean your torso forward to maintain balance. In this position, the risk of spinal injuries increases significantly.

Many people argue that tilting your torso when squatting is wrong. But from a morphological point of view, if you have long quadriceps and a short torso, you cannot keep your back straight while squatting. You have to lean forward to maintain your balance. That's why it's so easy to do a straight-back squat on a Smith machine—you don't have to balance yourself.

If you notice that you have to lean forward too far when performing unweighted squats, it may be wiser to find an alternative to this exercise than to waste time trying to master an exercise that your body morphology will not allow you to perform correctly.

If you have short thigh bones, you will be able to lean forward less; if you have long thigh bones, you will have to lean forward more. The longer your thigh bones are, the more you have to lean forward to maintain your balance. The general rule here is that the taller you are, the more dangerous deep squats are for your spine.

Options with dumbbells[edit | edit code]

When you hold a dumbbell between your legs, your thigh muscles have to work harder, making the squat more effective. Alternatively, you can use a strong resistance band or perform a single-leg squat.

Squat with one dumbbell

Two dumbbells further increase the load. Their main advantage compared to a barbell is that with dumbbells it is easier to keep your back straight and maintain balance. However, as your strength increases, the dumbbells will no longer provide the load necessary for progress. And then you have to move on to the barbell. By this point, you should be able to maintain your balance while performing weight-bearing exercises.

Squat with two dumbbells

Squat with elastic band[edit | edit code]

Dumbbells can be replaced with an elastic band. Its main advantage is that it provides a variable load that fully matches your muscle strength. At the bottom of the movement, when the muscles are weaker, the resistance of the band is minimal. As you straighten your legs and your muscles become stronger, the band tightens and thus provides more resistance.

Squat with elastic band

Front squat variation[edit | edit code]

Front squat variation

The front squat allows you to keep your back straighter than the classic back squat. However, it works less on the glutes and more on the quadriceps, which is not appropriate if you're focused on building volume in your butt. In addition, many women find that holding a barbell on their chest is simply uncomfortable. This exercise is quite difficult to master. Without mastering the technique perfectly, you may lose your balance. All this explains why this exercise is not particularly popular among women.

Front squat with barbell on front

Smith machine option[edit | edit code]

Smith machine squat

Smith machines can be a good alternative to free-weight squats because they set the trajectory of the movement, which reduces the likelihood of injuries caused by loss of balance. When working out on a Smith machine, you can put your legs forward, which will allow you to keep your back straight. In this position, you engage the gluteal muscles and reduce stress on the spine and knee joints. If you try to get into this position while squatting with a barbell, you will fall back. The Smith machine makes it easy to maintain balance. Therefore, exercises on this machine are a great alternative to squats with free weights, especially for beginners.

The Smith machine allows you to choose almost any position of your legs to work different muscles in your lower body. Below are the basic leg positions and the muscles they allow you to use.

Exercise technique

Free weights or machines?

The main benefit of machine squats is that they are less damaging than free-weight squats because they direct the trajectory of your movement without allowing you to lose your balance. This is especially important for beginners. However, the fixed trajectory of movement is also a disadvantage, since in most cases the simulators do not take into account the body type. If the machine does not match the morphology of your body, your back will be in a very uncomfortable position. Therefore, we refrain from recommending squat machines. If you want to train on a leg machine that is gentle on the spine, then it is better to use a leg press machine than a squat machine.

Other options on simulators[edit | edit code]

The hack squat allows you to reduce stress on your back. This machine optimizes the work of the quadriceps muscles and minimizes the work of the gluteal muscles. Bottom line, it may not be right for you if you are primarily interested in working your butt.
When performing squats using a Roman chair, where you can brace your legs, you can keep your back straighter than when performing regular squats. However, this position works the quadriceps muscles rather than the glutes, which may not suit your goals.

Starting position for hack squats
Squat using a Roman chair

Sissy squats: technique for girls

It pumps up the lower quadriceps area well and forms a beautiful relief Sissy squat. This type of squats is not very common among athletes because it does not help increase muscle size. However, this squat is perfect for girls who want to improve the shape of their legs, as it works on the calf muscles and back of the thighs. In addition, trainers recommend this exercise as a warm-up before serious strength loads.

Features of performing the Sissy squat:

you will need support (a wall bar or the back of a chair)
lean on it with one hand
straighten your back and straighten your shoulders
Place your feet together or at a distance of no more than 25 cm from each other
transfer the center of gravity to your toes (you can place a plank under your heels)
while inhaling, tilt your body back and keep your back absolutely straight, smoothly sit down
At the same time, the knees bend at a right angle, do not diverge to the sides
exhale and slowly rise up
The knees should not be fully straightened when standing. Repeat 10-20 times

Sissy squat
This type of squat can be done either without weights or with a small dumbbell. It must be said that performing this exercise is quite difficult, so it is more suitable for trained girls.

Be careful when performing these squats because they place a lot of stress on the knee joints. At the bottom of such a squat, the knees are brought forward very strongly, and such a position is dangerous. Also, please note that these squats are contraindicated for those who have any knee injuries.

Types of squats for buttocks

Depending on the position of the legs and the position of the bar, you can distribute the load on individual muscles in different ways. This way you can visually correct lagging muscles of the buttocks and thighs. An important condition for squats is the correct position of the spine , due to this the muscles of the back and abdomen are additionally loaded.

Squats with dumbbells

This version of squats for the buttocks can be performed at home. The gluteus maximus and medius muscles, the quadriceps femoris - rectus, vastus lateralis and vastus intermedius muscles are subject to greater load.

Place your feet hip-width apart, feet parallel to each other.
Hold dumbbells in your hands loosely along your torso.
As you inhale, slowly lower your pelvis, bringing your thigh parallel to the floor. The knees are at a right angle, the joint should not extend forward beyond the feet.
At the bottom point, feel the maximum stretch in your buttocks. Do not lean your body onto your hips, keep your back straight, directing your gaze upward.
Exhale, push through your heels and straighten your torso, straightening your knees completely. Focus on working the gluteal muscles rather than the quadriceps.

Perform 10-15 repetitions in 3-4 sets, concentrating on exhausting the buttocks. Choose a moderate type of load , this option is suitable for those who have back problems and are prohibited from placing a compressive load on the spine.

Read more about squats with dumbbells →

Squats

A classic version of the squat that involves: the quadriceps, gluteal muscles (medius and maximus), adductors, ischiotibial muscles, spinal extensors and abdominal muscles.

Place your feet slightly wider than your pelvis, toes turned slightly outward. The barbell is located on the top of the trapezius muscles.
As you inhale, bend your knees, bring your thighs parallel to the floor, knees at right angles.
Exhale as you rise, concentrating on working your glutes .

This exercise is performed from 10-12 repetitions in 4 sets. The weight of the barbell is selected for the desired number of repetitions ; the fewer the number of repetitions you need to do, the heavier the weight of the load.

Deep squats

This type of exercise is similar to squats with a barbell, the same muscles work, the barbell is selected with less weight, since the amplitude of movement increases, and the load on the buttocks increases significantly, since the muscle is subjected to greater stretching.

Place the bar on your shoulders or work without weight.
Place your feet slightly wider than your pelvis, with your toes apart.
As you inhale, lower your pelvis below the knee joint, while the angle at the knee becomes sharper, but the joint does not move forward.
As you exhale, push off your heels, engaging your buttocks, and fully extend your torso.

Perform 10-15 repetitions for 4 sets. Work with your own weightif it is impossible to perform this version of squats for the buttocks with the correct technique.

Front Squats

This option, due to the position of the bar, shifts the main load to the quadriceps, but by performing the exercise with full amplitude, you can load the gluteal (maximus and medius) muscles, ischiotibial muscles, abdominal muscles and spinal extensors.

Place the bar on the front delts, hold with a medium overhand grip, elbows in front of you.
Place your feet hip-width apart, parallel to each other.
As you inhale, keep your body as straight as possible, without leaning your stomach onto your hips, look up. Lower your thighs parallel to the floor, do not bring your knees forward beyond your feet.
As you exhale, try to feel the load on your buttocks, straighten your body and knees.

Perform the option in the range of 10-15 repetitions for 3-4 sets. Select such a load so that the weight is pushed not only by the force of large muscles (quadriceps), but by the strength of the buttocks.

Read more about front squats in this article →

Wide squats (sumo)

In addition to the gluteal muscles, the exercise includes all the adductors and quadriceps muscles of the reed, as well as the abdominal and lower back muscles.

Place your feet wide, with your toes pointed slightly apart.
Keep the bar on the top of your traps.
As you inhale, lower your pelvis, move it back a little, not allowing your knees to go forward. The knees are turned out to the sides, in the direction of the toes.
Exhale and push through your heels and straighten your knees completely.

Unlike the classic version, the weight of the barbell for sumo squats will be less , since the weaker adductor muscles take the main load. Squat 10-15 times, 3-4 sets.

This version of the squat can also , trying to touch the projectile to the floor and not tilt the body forward under the weight of the load.

Other options

You can also perform squats for the buttocks in the gym: in the Smith machine, Hack machine.

The bar or rollers of the machine should be placed on the shoulders.

Smith machine squats

Reverse hack squats for buttocks

Read more about reverse hack squats for buttocks →

The placement of the feet will depend on the desired load on a particular muscle.

By placing your feet wide and stepping slightly forward from your body, you can put more stress on the adductor muscles.
The mid-stance position will target the quadriceps.

The lower the squats , the more stress the buttocks are exposed to.

How should a girl do a deep squat?

A squat in which the pelvis and hips are lowered below the level of the knee joints is called a deep squat. In this case, the thigh muscles are stretched very strongly. It is more difficult to do such squats than until your thighs reach parallel to the floor. But the effectiveness of such exercises is higher. After all, the amplitude of lowering and rising increases and thereby:

more muscles are used for work
endurance increases
the functioning of the knee joints improves

To perform a deep squat, a girl needs:

good physical fitness
sufficient flexibility of the ankle and hip joints
stable coordination of movements

Some people think that there is nothing particularly difficult about such squats. However, many girls perform deep squats incorrectly.

Deep squat

Pay attention to the correct technique:

arch your back throughout the entire exercise. This will remove the negative load from the spine
the support should be only on the heels. If it is difficult for you to squat deeply without lifting them off the floor, place a small plank under your heels
knees should not go beyond the level of the feet
do squats at a slow pace
constantly maintain your fulcrum by balancing your body
determine for yourself the point of optimal abduction of the pelvis back
When lowering below the “parallel of the hips”, keep your back straight, without rounding your chest or leaning forward
Having reached the lowest point of the squat, it is important not to relax the muscles and not to transfer the weight to the joints
you are at your lowest point for the minimum amount of time
make a powerful lift

do not recommend squats that are too deep for girls for a number of reasons:

since there is a strong force impact on the knee joint, which can give the knees a dubious appearance
in a state of deep squatting, excessive pressure is placed on the pelvic organs, including the uterine area
due to compression of the capillaries, the development of varicose veins may begin

How to squat correctly for a girl to lose weight?

Squats are a great way to reduce your weight and reduce your body size. After all, such exercises are a combination of two types of loads:

strength – to lift the body weight upward, increased muscle tension occurs
aerobic – rhythmically repeated movements increase the pulse and heart rate

This combination speeds up the body’s metabolic processes, saturates it with oxygen, which helps burn fat deposits.

The following types of squats are considered effective for weight loss:

classic, with arms raised up and feet shoulder-width apart
with a narrow stance of the legs, when the main emphasis is on the gluteus maximus muscle
sumo and plie with legs wide apart
with weights

The process of burning calories is affected by the number of squats and at what speed they are performed. The more you weigh, the more you burn. It is believed that classic squats without weights for 10 minutes for 100 repetitions burn, on average, 80 kcal.

Squats for weight loss

Many experts assure that properly performed squats improve the metabolism of the entire body and contribute to weight loss even after the end of the workout. To ensure that your exercises bring as much benefit as possible, follow the advice of experts:

Do not do all types of squats in one workout. It is better to choose 1-2 types, alternating them with other exercises, since all squats have approximately the same effectiveness
squat at a fast pace
if you are not trained enough, start 10-15 exercises, gradually increasing the load
do 25-30 times in several approaches. Don’t get too carried away with the number of squats, as due to fatigue you will not do them effectively enough
It is better to train in the morning and evening

An interesting one in terms of weight loss is the “1000 squats” system. Its essence is as follows:

during the day you must perform 1000 squats
exercises are done in several sets of 10 times throughout the day
beginners need to do fewer squats, gradually increasing their number, and bringing them up to 1000

Working out is known to help you lose calories and stimulate muscle growth. But if you train and do not decrease in volume, then you need to reduce the number of calories consumed per day.

How to squat properly for a girl to lose weight in her legs?

In order for a girl’s legs to lose weight and become slender, classic squats are ideal, as they put stress on each muscle of the limb, thereby training them and burning fat.

Good results are achieved with the following squat options:

plyometric:

stand up straight
place your feet shoulder width apart
pointing your pelvis back, squat down a little
Jump up from this position while raising your arms

with lunge:

stand up straight
place your hands on your waist
Keeping your back straight, lunge forward with one leg until a right angle is formed
stay in this position for 5 seconds
return to position - source

Squats for swinging legs
while holding a squat:

feet shoulder-width apart or wider
keep your arms bent at the elbows
squat until parallel to the floor
hold for 30-40 seconds
straighten up

with jumping:

place your hands behind your head with your elbows out to the sides
spread your feet slightly
bend your knees
jump up and sit down immediately
so you jump before squatting

Remember that to lose weight you need to perform these squats at an intense pace.

Exercises with a bodybar: rules for building a workout

Exercises with a gymnastic stick will be useful for any initial data: they will help improve the figure, regardless of the woman’s age and physical fitness. But for this it is important to choose the right equipment and follow the recommendations regarding the choice and sequence of exercises.

Having selected the appropriate weight, beginners or advanced fitness ladies can perform complexes to strengthen the muscles of the whole body. Every workout should begin with an intense cardio warm-up. For this, arm swings, running in place, jumping and any other exercises that warm up muscle tissue and prepare them for the upcoming load are suitable. After the warm-up, you can begin the workout itself.

Complex for arms, chest and back

Steering wheel. To do this, you need to take a stick with the widest possible grip, stand in a classic stance - place your feet shoulder-width apart and perform movements with your hands that imitate turning a large steering wheel.
Bench press You need to lie down on a hard surface, take the bodybar with a medium grip and perform the exercise by bending and straightening your elbows.
Traction. The grip width is standard. Standing in an inclined position, you need to pull the stick towards your chest.

Lower body exercises

Classic squats. Beginners can hold the stick over their shoulders and hold it with both hands. And more advanced women are allowed to hold the weight directly in front of them, which will allow them to use not only the buttocks, but also the back muscles, and with outstretched arms, also the shoulders.
Bends with a stick on the shoulders. At the same time, the legs are placed slightly wider than the classic stance, they must be kept perfectly straight, the buttocks must be clearly above the heels, and not moved back when bending over. At the bottom point, tension should be concentrated in the buttocks and lower back.
Deep lunges. The bodybar, as in previous exercises, needs to be placed on the shoulders. Take one leg back as far as it will go and place it on the floor. It will be used exclusively as a stabilizer. Then, leaning only on the front leg, you need to perform a deep squat and slowly rise up. The exercise is aimed at strengthening the hamstrings and giving the buttocks a correct, rounded shape.

Each exercise should be done 10-12 times in 2-3 approaches, resting for 1-2 minutes. For greater efficiency, it is recommended to divide training with a bodybar into 2 stages: for the upper and lower parts of the body. At the end of each program, you can perform a set of exercises for the abdominal muscles, aimed at reducing waist size.

How to squat for a girl to pump up her legs?

Squats with weights can also help make your legs slender. Such exercises strengthen muscle mass, promoting its growth. It's better to take a barbell or kettlebell.

You need to do the exercises that are familiar to you, but with the center of gravity moving from the heels to the toes or the entire foot. To do this, place a low board under your heels. This will redistribute the load from the buttocks to the leg muscles.

To give the leg muscles the required shape, the following squats help:

with a dumbbell or kettlebell:

stand up straight
bring your feet together
take a dumbbell or kettlebell weighing up to 5 kg
holding the weight on your arms outstretched, slowly squat
perform 20-25 times

with a stand (works the calf muscles well):

spread your legs slightly wider than your shoulders
put a block under your socks
squat without lifting your feet off the floor
touch your buttocks to your heels

with a frontal position of the bar – such squats increase the load on the quadriceps (front surface of the thigh):

place a barbell or barbell in front of you on your chest
use less barbell weight than for shoulder exercises
keep your back straight, with a slight arch in your lower back
place your feet shoulder-width apart
perform a classic squat
do 4 sets of 5-7 repetitions at a slow pace

How to squat properly for a girl to avoid damaging her knees?

Squats performed incorrectly can not only become a useless exercise, but also cause injury to the knee joints, since increased stress is placed on this area.

To prevent this from happening, adhere to the following rules during squats:

do not bring your knees together - in this case, the load moves to the kneecaps, which can lead to injury. The direction of the knees and feet should match. At first, this is difficult, but it is very important to learn to control this process.
When returning to the top point, do not straighten your legs completely - they should remain in a slightly bent position. This will ease the stress on your knees and spine.
do not bring your knees beyond the line of your toes, tilting your body. Try not to lean over, moving your pelvis as far back as possible. Make sure to create a right angle between your knees and heels.

How to squat correctly for a girl: contraindications

Despite its effectiveness and general benefits for our body, squats, like any strength training, have a number of contraindications. These include:

phlebeurysm
spinal diseases
diseases of the knees and hip joints
heart and vascular diseases
inflammation of muscle tissue
period after fractures
pregnancy
too much body weight (this can lead to knee injuries)

In cases where you do not have serious illnesses, but when doing squats you experience pain in your back or joints, pay attention to the correct exercise technique. If discomfort does not disappear after this, consult a doctor. Be attentive to your well-being during training. Otherwise, you risk serious injury (hernia, sprain, dislocation).

Top 5 common squat mistakes for girls

There are often cases when girls devote a lot of time and effort to training to create a beautiful relief in the hips and buttocks, but they cannot achieve a positive result. The fact is that muscle pumping occurs only with the correct technique for performing squats.

Squat mistakes

The most common mistakes trainers make when performing squats are:

bent body and incorrect head position - the back should be straight, with a slight arch, and the head should not tilt. Otherwise, there is a risk of loss of balance and, as a result, injury.
the heels lift off the floor - this causes an incorrect distribution of the load on the toes, which makes the exercise useless for tightening the muscles of the buttocks and thighs.
lack of control over breathing - as already mentioned, improper inhalation and exhalation leads to dizziness, rapid fatigue and improper distribution of oxygen in the body.
too shallow squat , in which the muscles of the buttocks are weakly activated (place some support behind you, touching which in the squat, you will understand that you are performing the exercise correctly).
insufficient load and an insufficiently long period of training - experts are unanimous in their opinion: it is impossible to pump up your butt in a week or month. Building muscle mass is a fairly slow process, so training should be done regularly. In addition, after you have mastered the technique of doing squats, it is very important to increase the load.

How to squat correctly: advice from Dr. Bubnovsky and Neumyvakin

According to many doctors, squats can improve not only the appearance of our body, but also cure various ailments. The exercise sets of professors Sergei Bubnovsky and Ivan Neumyvakin have become very popular.

In their general opinion, squats are one of the main means of maintaining and treating the heart muscle. Weak legs contribute to the fact that the heart also becomes weak and cannot cope with its main task - pumping blood.

Squat technique according to Bubnovsky:

keep your back straight, feet shoulder-width apart
lean with straight arms on a wall bars or a support with a rubber shock absorber (this way the back muscles will not be used, and the load will only be on the leg muscles)
squat as deep as your joints allow
straightening up, exhale actively through the diaphragm with the sound “haaa”
do 3 - 5 sets of 10 times

Squat technique according to Neumyvakin:

stand near a support (preferably near a tree)
grab the support with your hands at the level of the navel
put your feet together
tilt your body back while keeping your legs and arms straight
do squats only by straightening and bending your knees
you can start the depth of squats with 10 cm if it’s difficult for you
squat 20-30 times, gradually increasing the number and depth of squats
do squats at least 100 times daily, preferably 300-400

Rules and errors

Barbell squats are undoubtedly the best exercise for your legs and butt. However, in order for it to bring results and not injure you, you must follow the technique of its implementation:

Position yourself under the barbell. It should rest on your trapezius muscles. The grip width is slightly wider than shoulder width.
Remove the bar from the racks and take half a step back.
Your feet should be shoulder-width apart.
Slowly squat down until it is parallel to the floor.
At the bottom point, pause for a second.
Stand up.
At the top, tighten your hips as much as possible. Stay in this position for a few seconds. This is necessary for psychological adjustment for the next repetition. In this exercise, one repetition is an event.
After completing the required number of repetitions, place the barbell on the racks.

During squats, you need to breathe correctly: exhale as you force, and inhale as you relax . Don't forget about the arch in the lower back . Firstly, it will make her stronger. Secondly, it will prevent you from getting injured.

The following mistakes should be avoided:

Don't squeeze your knees - this is a sure way to injure them. You may be out of action for several weeks.
Do not stand on your toes or heels during the approach. This is a huge risk of spinal injury or falling.
Do not lean your body forward too much. This can overload your lower back and put you out of action for 7-10 days.
Don't move too far from the posts. As a rule, the last repetitions of this exercise are very difficult for you. There may be a situation where you do not have enough strength to reach the racks.
Don't squat too deep. The optimal depth level is up to parallel. That is, at the lowest point your thighs should be parallel to the floor. If you squat deeper, you can injure your knees and lower back. Of course, a deep squat is one of the variations of this exercise. But it must be performed with light weight so that the risk of injury is eliminated. Only in such a situation will your hips benefit.
Excessive caution is always bad. After reading the recommendation about squat depth, you may start working with too short an amplitude. For example, squatting to a level that is 10 centimeters higher than parallel. Remember that incomplete amplitude gives incomplete results. In the first weeks of training, it is recommended to perform squats in front of a mirror to see its depth.

To avoid injury , you must follow the rules of squats. Girls need to pay special attention to their thoughts while performing half a move. Quite often they are distracting and contribute to technical violations.