We’ve all heard it before: “Squats will give you a big, round booty!” Gym-goers everywhere religiously hit the squat rack, hoping to sculpt their derriere into a work of art. But what if I told you that squats might actually be making your butt smaller? Yes, you read that right. Get ready to have your gluteal world turned upside down as we dive into the shocking truth behind this booty conundrum.
You see, squats have long been hailed as the holy grail of booty-building exercises. They promise to lift, tone, and shape your rear end into a gravity-defying masterpiece. But could it be that these seemingly innocent exercises are secretly plotting against us?
Let’s break it down. Squats primarily target your gluteal muscles—the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are responsible for giving your backside that coveted roundness and definition. So logically, it makes sense that squats would be the key to a curvaceous behind, right? Well, not quite.
The truth is, squats can indeed strengthen and build your glute muscles. But here’s the catch: they can also strengthen other leg muscles, such as the quadriceps and hamstrings, leading to an overall increase in leg size. So while your legs might become stronger and more muscular, your butt could get lost in the mix. Imagine your glutes playing hide-and-seek behind those brawny quads!
To add insult to injury, squats are notorious for working the entire lower body. They don’t discriminate between muscles, which means your thighs and calves might be stealing the spotlight while your booty quietly shrinks away. It’s like a cruel magic trick, where the rest of your lower body is pulling a disappearing act, leaving your once voluptuous rear high and dry.
But fret not, dear reader, for there’s a silver lining to this butt-busting dilemma. Squats can still be your booty’s best friend if you approach them with a strategic twist. Instead of relying solely on traditional squats, mix things up by incorporating variations that specifically target your glutes. Bulgarian split squats, sumo squats, and hip thrusts are just a few examples of exercises that put your backside front and center.
Squats, Lunges & Deadlifts Aren’t The Only Answer
Squat, lunges and deadlift programs won’t give you the powerful backside you want. You waste your time focusing on the wrong movements that train your entire legs and don’t focus exclusively on your booty.
The latest research proves that this specific exercise activates more muscle fibers in the glutes than any other exercise in existence… the hip thrust. The hip thrust can be performed at home or at the gym.
A recent 2017 study in The Journal of Strength and Conditioning Research proves this glute movement really is ideal for protecting the spine and knees from unwanted strain commonly associated with squats and lunges, developing strength and power at short muscle lengths and maximizing muscular hypertrophy of the glutes.
Here’s how to perform this move:
Step 1: Begin seated on the ground with a bench perpendicular to you and directly behind you. Lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically.
Step 2: With your chin tucked to your chest and your abs contracted, lift your hips up as far as possible, then reverse the motion to return to the starting position.
If you just added Hip Thrusts to your routine, sure that would help. However, you’re on a mission to get the best butt you can and you need to incorporate these other modalities into your programming to take your glutes to the next level.
Unlock My glutes is a science-backed “GM3” Method to wake up and prime your body’s largest sleeping muscle, release the inhibiting muscle group, and include exercises to build strength, muscle and burn ugly fat. Unlock My Glutes will help:
- Release opposing muscles that are inhibiting your glutes.
- Develops the mind muscle connection and primes your butt for optimal recruitment of muscle fibers.
- Release unneeded pressure on the lumbar spine or knees so that the exercises are 100% safe for people of all levels.
- To stimulate the most muscle contraction and effectiveness.
- Build strength and power without lifting any weight.
- Make your workout faster and more efficient by varying your repetition speed under resistance for the eccentric and concentric portion of the lift.
This is a straight-up GLUTE plan. It doesn’t include squats, deadlifts or lunges… just movements that set your rump muscles on fire. Now you can walk away with glutes a pro-athlete would be proud of… in just 2 days a week without the complex training program.
When you follow this approach you will speed up your path to more “junk in your trunk” in less than 30 days. Rapidly add size and power to your glutes, even if you don’t have access to a gym.
It’s no lie to say Unlock Your Glutes contains the best expertise and experience in functional movement when it comes to glute development. It couldn’t be simpler and quickly delivers the results you want… a stronger, rounder, more developed butt in just 15-minutes per workout.
Furthermore, don’t forget the importance of a well-rounded exercise routine. While squats might not be the singular solution to a perky posterior, they can be part of a larger plan. Include exercises that isolate and activate your glutes, such as donkey kicks, fire hydrants, and glute bridges. Combine these targeted moves with your squatting regimen, and you’ll be well on your way to a derriere that demands attention.
So, are squats actually making your butt smaller? The answer is a resounding “it depends.” If you’re solely relying on basic squats without targeting your glutes in other ways, then you might find your booty shrinking in the shadows. But fear not, adding the UNLOCK YOUR GLUTES program to your routine will boost your booty, without the need for a gym, a personal trainer, or even weights!
Remember, laughter is the best medicine, so if all else fails, just crack a joke about your diminishing booty to keep the mood light. Who needs a big butt when you’ve got a big sense of humor, right? Now go forth, my fellow gym enthusiasts, and squat with caution. Your booty’s fate is in your hands—er, glutes!