I Want A Bigger/toned Butt, What Exercises Should I Do
How many sets/reps?
im willing to workout 3x a week
when will i start seeing results?
The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):
Back squat - the bar is held on the back of the body at the base of the neck or lower across the upper back. In powerlifting the barbell is often held in a lower position in order to create a lever advantage, while, in weightlifters often held the barbell in a higher position which produces a posture closer to that of the Clean and Jerk. These variations are called low bar and high bar, respectively.
Front squat - the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.
Overhead squat - a barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if flexibility allows.
Zercher squat - the bar is held in the crooks of the arms, on the inside of the elbow.
Hack squat - a barbell is held in the hands just behind the legs; invented by early 1900s professional wrestler Georg Hackenschmidt.
Sissy squat - a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards; sometimes done with a plate held on the chest and one arm holding onto a chair or beam for support.
Split squat - an assisted one-legged squat where the non-lifting leg is rested on the ground a few 'steps' behind the lifter, as if it were a static lunge.
Bulgarian squat is performed much like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.
Hindu squat - is done without weight where the heels are raised and body weight is placed on the toes; the knees track far past the toes.
Jump squat - a plyometrics exercise where the squatter jumps off the floor at the top of the lift.
Bodyweight squat - done with no weight or barbell, often at higher repetitions than other variants.
Box squat - at the bottom of the motion the squatter will sit down on a bench or other type of support then rise again.
Pistol - a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. Sometimes dumbells or kettlebells are added for resistance. (aka single leg squat).
Belt Squat - is an exercise performed the same as other squat variations except the weight is attached to a hip belt i.e. a dip belt.
1/2 & 1/4 squat - is the same as a normal squat, with the exception of only completing a 1/2 or 1/4 range of motion. Generally used if the squatter has or is recovering from an injury - see also partial squat.
Lunges and squats using an exercise ball and/or weights - should notice a difference after 2-3 weeks.
Video Best Kettlebell Exercise for Shoulder Rehab - Crooked Arm Bar
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