Before jumping into what exercises are best, Aaron McAllister and Georgio Batsinilas, Founders of FitazFK , recommend keeping in mind the following four tips to ensure you are getting the most out of your workout:
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Release your glutes using Myofascial release techniques. This can be as simple as sitting or laying on a tennis ball to release tension points in your bum. This will cause the muscles to release, making them easier to activate when you are training.
2. Engage
Learn to engage your glutes through pelvic placement during functional movements that use these muscles. If you are working your glutes, make sure you feel the burn in the target area. Squeeze that toosh ladies.
3. Push
When you are trying to train your bum, always push through your heels as this makes it easier to engage your glutes. Another tip is to avoid wearing shoes when doing resistance work for your booty, as they often cause you to put weight through your toes rather than your heels.
4. Isolate
Use isolation exercises to tone and define the glutes. Examples of this are pelvic lifts, clams, glute kickbacks and of course, squats!
The truth is squats can work your glutes from every angle. So if you want a tight and toned toosh, it’s time to squat it like it’s hot!
Here are 5 of our favourite squat exercises:
Air Squats
Stand as tall as you can and position your feet slightly wider than hip width apart. Tense your abdominal muscles, your glutes and thighs. Keeping your heels planted firm on the ground, lower your body while pushing your bum backwards like you are sitting in a chair until your thighs are parallel to the floor. If you need extra balance, try extending your arms out on the downward movement. This will also help to increase the range of your movement. Drive down hard through your heels on the way up until you reach your starting position.
Front Squats
Again, start with your with your feet positioned slightly wider than hip width apart. This time we are introducing a kettlebell to add some extra load. Hold the kettlebell on either side of the handle at chest level. Keep your elbows high and start to lower your body pushing your bum back until your thighs are parallel with the floor. Squeeze through your glutes and thighs, and extending your hips, push through your heels and return to the starting position.
Sumo Squats
A Sumo Squat starts with a wider stance. Stand with your feet 6 inches wider than shoulder width apart and turn your toes out 45 degrees. Switch on those abs. Lower your body, pushing your bum out like you are going to sit in a chair. Squeeze your glutes and thighs and extend your legs to return to the starting position. For an extra challenge, really drive through the heels and hold at the bottom for 3 seconds.
Squat Press
This squat works your lower body, core and upper in unison. By adding weights, the intensity of the exercise increases making the muscles work harder. Position your feet slightly wider than hip width apart. Holding the kettlebell chest level by the sides of its handle, tense your ab muscles, glutes and thighs.
Keeping your heels firm on the ground and elbows high, lower your body until your thighs are parallel to the floor. Drive through your heels creating force from your bottom and press the kettlebell up in one motion over your head. Lower the kettlebell back to the starting position at chest level.
Jump Squats
Introducing a jump to the squat movement activates more muscles in the downward phase of the movement.
Start with your feet positioned slightly wider than hip width apart. Engage your core, and keeping your heels firm on the ground, lower your body and push that bum out, stopping when your thighs are parallel to the floor. This time, driving through your heels and onto the balls of your feet, jump as high as you can. As you land, absorb the impact through your legs by adopting the squat position. Repeat.
The Carousel thanks Aaron McAllister and Georgio Batsinilas, Founders of FitazFK for these tips!
