There’s hardly a woman who doesn’t want a perfect bum. Every woman critically checks her figure whenever she buys new clothes, whether dresses or jeans. We’ve said it before, but getting a great bum takes more than just dreaming—it takes plenty of squats, too.
There’s no doubt that squats are the exercise that will help you build a shapely bum, inspiring envy in other women and fantasies in men. Squats are the “crown jewel” of every woman’s workout and a must-have exercise in your training routine.
Below, we’ll introduce you to several squat variations that will work every muscle in your bum.
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Classic squat
The classic squat is the easiest to do. You don’t need any extra equipment for this exercise—just a comfortable pair of trainers. Stand with your feet shoulder-width apart. Keep your back straight throughout. Raise your arms parallel to the floor and start squatting. Go as low as you can, making sure your knees point in the same direction as your toes. Important! Your knees should not move past your toes during the squat. Hold the squat for 1–2 seconds, then slowly return to the starting position. Do 3 sets of 10–12 reps.
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Weighted squat
This exercise is similar to the classic squat, but it also incorporates weights. You can squat with a dumbbell, a weight plate or a barbell—it’s a matter of personal preference. Try to keep your back straight during the squat, even though the weight will pull your body forward. If you’re a beginner, start with lighter weights and choose a 4–5 kg dumbbell. As you progress with your training and gain experience, you can confidently squat with a barbell on your shoulders. This type of squat is a better choice because the extra weight helps shape your glute muscles. Do 3 sets of 15 reps.
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Jump squat
This exercise is a little more challenging than the previous two. We recommend avoiding this type of squat if you have knee problems. Here’s how to do it: place your hands behind your head and flare your elbows out. Lower into a shallow squat, then jump as high as you can. Make sure you land on your whole foot, not just your toes or heel. Then return to the starting position. Do 2–3 sets of up to 10 reps.
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Bulgarian Split Squat
We’ve already covered the Bulgarian split squat in detail, but we just have to mention it again. Although this exercise mainly works your thighs, it’s a must if you want to sculpt your lower body. You’ll need weights and a bench. Hold a dumbbell in each hand, stand with your back to the bench, and rest one foot on it. Carefully take a long step forward and let your arms hang by your sides. Once you’ve steadied your stance, slowly lower your body as far as you can without losing your balance. The dumbbells not only add intensity, but also help you stay balanced. Do 12–15 reps, then switch legs. We recommend 3–4 sets during your lower-body workout.
Read more: The Best Dumbbell Exercises for Every Part of Your Body
Single-Leg Squat
This is an advanced squat variation, usually performed by more experienced exercisers. To do it correctly, you’ll need to concentrate and have excellent balance. Here’s how: stand with your feet shoulder-width apart and extend your arms straight out in front of you, parallel to the floor, to help you balance. Extend one leg forward and slowly lower into a squat. Hold the squat for 1–2 seconds, then straighten your body. Start with 3 sets and do as many reps as you can. Repeat with the other leg.
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BONUS – Sumo Squat
If you think you’re ready for a real challenge, we recommend trying the exercise sumo squat, demonstrated by our Master Trainer Svetoslav Tasev.
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