BUTT EXERCISES

SQUATS

• There are different squat versions that are not explained here, like the smith version. It is almost identical to the barbel version, only difference being that it is made in a smith machine.
• I recommend to do squats with weights to get good results.

Execution

With barbell

1. Locate your gyms rack where the barbell is mounted, or mount the barbell yourself to that rack.
2. Stand under the barbell and take it on the back of your shoulders and grasp the bar with your both hands.
3. Stand in about shoulder width stance.
4. Bend from your knees and descend until your thighs are parallel to floor.
5. Go back up by extending your knees

With dumbbells

1. Take the dumbbells in your hands on your sides.
2. Stand straights
3. Descend by bending your knees until your thighs are parallel to floor.
4. Go back up by extending your knees.

Muscles this exercise targets

• Gluteus Maximus, your quadricepts and on the side a little bit on your lower back.

Tips to this exericse

• Keep your back straight at all times when executing this butt exercise.
• Squats aren't for everybody and the correct execution is vital to keep your back in good health
• Try keeping your legs wider apart to get more pressure to your buttocks.