The squat depth needed to achieve strong buttocks
everyone knows that squats are an essential exercise if we are going to train legs. Since this movement depends mainly on the quadriceps, you may need to modify the way you do this exercise a bit to target your buttocks more. To get the most out of your results, the depth of the squat is important.
A deep squat is optimal for growing and strengthening the buttock area. Therefore, know what is the depth of squat necessary to achieve strong buttocks.
Bodyweight squats to build strength
It's better to Start with bodyweight squats to build lower body strength. In this way you will make sure to correctly execute the basic squats before moving on to the most advanced ones to avoid injuries.
Do them as follows:
1.1 body weight squats
- Stand with your feet slightly far apart than the width of your hip, your toes a little outward, and your hands on your sides. Keep your core tight and back neutral, shift your weight toward your heels, and then lower your hips back.
- Keep your chest and back straight while bending your knees and lowering your hips in the direction of the ground. You should reach an angle of 90 degrees or a little below while keeping your back flat.
- Keep your legs tight to keep you from unbalancing.
- Pause in place for a moment and then push your hips back to your starting position.
Squat depth for strong buttocks
After a few squat sessions you may notice that the deeper the exercise, the harder it is to get back up.
Deep squats are more challenging because to do this exercise correctly you must be below 90 degrees, but they are able to lead you to greater muscle and strength gain. These require a lot of stability and mobility so, if it is not done correctly there is a lot of chance of injuries, which is why we recommend above that you first master the basic part of the exercise.
2.1 How to do a deep squat
- Stand with your feet slightly farther apart than the width of your hip, your toes a little outward, and your hands on your sides. Keep your core tight and your back neutral.
- Shift your weight toward your heels and then lower your hips back.
- Keep your back straight while bending your knees and lowering your hip in the direction of the ground.
- With your chest up, lower until your buttocks are only a few centimeters above the ground.
- Push your knees and keep your back flat.
- Squeeze your heels and keeping your spine neutral, stop again.
It's important to emphasize that if you don't already have the range of motion required to do a deep squat,just reaching 90 degrees will increase your muscle gains. Although this depth is not as effective as the previous one, it requires less stability, mobility and ability to do it, and is a better option to avoid injury.
How to Improve Your Deep Squat
Your agility is the top priority if you run different squat depths. It is important that you keep your spine neutral at all times and that you avoid slouching your back. If you can't maintain a neutral spine, avoid working with weight and focus on improving the mobility of your ankle and hip to put yourself in the right position.
Avoid bouncing at all costs when you are at the bottom of your squat. This trick puts a lot of pressure on the joints, especially on the knees. The bounce also takes the work out of your muscles, limiting your strength gains. It is better to keep the movement under control.
Allowing your knees to give way and be located in front of your feet is another common mistake we make when doing squats, the reason for this situation is that maybe your buttocks are very weak.
Once you've fixed these potential bugs, you can try even lower squats. This exercise for example can be key:
3.1 Deep prayer squat
- Stand with your feet a little farther apart than the width of your hip.
- Push your hips back and down until you squat.
- Keep your pelvis pressed and get as close as you can to the ground, keeping your feet rooted.
- Place your hands in a prayer position in front of your chest and press your elbows on your inner thighs to open your hips.
- Hold for 20 or 30 seconds before returning to your starting position.
Relax your body after a deep squat
When you're done, we recommend that you perform a posture that allows you to relax your body after a strenuous workout.
4.1 Posture of the child with rotation in the rib box
- Kneel on the floor on your hands and knees.
- Bring your hips to your heels and with your feet bent and rest your butt on your heels.
- Stretch your arms in front of your body along the floor.
- Bring your right hand behind your head, bending your elbow.
- With the rest of the body still and relaxed, he raises his elbow to the ceiling, turning slightly.
- Pause for a moment, then lower your elbow to head height.
- Perform this movement several times and then repeat with the other side.
Conclusion
Squats are the ideal exercise to build strength and strengthen the muscles of the buttocks and quadriceps, but they should be done very carefully to avoid cumbersome situations such as injuries. Once you have mastered all the variations of the exercise they will be a perfect ally for you.