How to get bigger BUTTS.

Do you get Squats Thicker Buttocks?

As you probably know, I spent the last year getting thicker and rounder buttocks. It is often thought that you just have to go squat a lot. The squat would be THE exercise for getting bigger buttocks. Is this actually true? Do you get thicker buttocks from squats? I give you the answer today!

What is a squat?

First for the people who are not so into the fitness world, what is a squat? And squat is an exercise in which you lower your knees, with your buttocks backwards. As you can see in the picture above. Of course you also get up again afterwards. You can do this without weight, but also with dumbbells, a bar or even a sandbag or kettlebell.

The rumors

The internet is full of images as above. If a woman has nice round buttocks, the conclusion is drawn that she would squat. That of course ensures that a lot of people think that the squat is the best exercise you can do if you want to train your buttocks.

Which muscles do you use when squatting?

In the image below, you can see which muscles you use during squats. These are super many! Among other things, the buttocks, but also the upper legs on the front and back, the calves and even the abdominal muscles.

On which muscle the focus is, varies per person. A lot of people have very strong quadriceps (muscle at the front of your thighs), which takes the upper hand in exercises. During a squat this will often do the most work.

The muscle use also differs due to the execution. The deeper you lower your knees, the more the buttocks will participate. Another trick is to support more on your heels and in this way push yourself up. Even now the buttocks do more with it. If you put the legs wider apart at a squat, use the inside of your thighs more. In short, during the squat you certainly activate your buttocks, but also a lot of other muscles! It is therefore not a very focused exercise for the buttock muscles.

What are good exercises for your buttocks?

There are a lot of exercises where you do very focused on your buttocks.

You can see some of them above.

From left to right:

1. Standing Hip Abductor

2. Hip thrust

3. Cable Squat

4. Cable Pull Through

5. Straight Leg Deadlift

6. Bulgarian Split Squat

When training the buttocks, it is important to keep in mind that they consist of 3 different muscles. The gluteus medius, the gluteus minimus and the gluteus maximus. These muscles are active in different movements. Therefore, do different exercises! For example, in Exercises 2 and 4, you push your hips forward, for exercise 1 you move your leg sideways. As a result, you take on the different gluteals.

Do you want to work on your buttocks at home?

Then do this workout.

My conclusion

With the squat you train your buttocks, but also many other muscles. If you want to be sure that you treat your buttocks well, you better choose other fitness exercises. Variation is extremely important, because your buttocks consist of a number of different muscles.

Squats are super good to do because they handle a lot of muscles in your body. You also work very effectively on your posture and stability when you are squatting. Certainly not omitted, but it is absolutely not the most focused buttock exercise.