To get bigger buttocks, you may have to turn the volume up a notch when it comes to eating food. But doing these squats will destroy your buttocks – in a good way.
Here’s how to do it:
- Stand on one leg then lift your other leg and hold it in front of you (you don’t have to have it straight) at a 90 degree angle. You can be fully bent at the knee joint which will help maintain pelvic alignment and ab contraction.
- Put one hand on your tightened mid section. At this point you want to keep your chest high by contracting your diaphram, or the muscle in your upper abs beneath the solar plexus.
- Now go down as far as you can and keep your lower back straight. Then begin to tilt your pelvis backwards. If you put your hand your lower back while doing regular squats, it’s the point where your lower back starts to hunch over instead of being contracted.
- At this point, you could try to look down at your knee the first few reps. You want to make sure that your knee to stays in line with your foot. It’s quite common for the knee to go inward when your press up. Focus on the heel pressure and the outside of the foot. With the help of your tightened abdominal muscles, actively try and prevent the knee from traveling inwards.
- Use a mirror to look at yourself from a profile. You don’t want your knees to travel in front of the toes. Doing this puts an excessive amount of force on the knee joint and makes the exercise heavy on the quads which in turn, takes the target away from the buttocks.
Notes: Only go as far down as the form allows. This is very demanding doing on one foot and is an excellent exercise for unilateral leg work and learning proper form. Also, try doing these with one hand on a wall or something stationary, because most likely your legs will wobble a lot in the beginning.