Squats exercise has several advantages. Squats are a great workout routine to add to your fitness routine because they burn a lot of calories in the body while also maintaining your overall fitness.
Squats, in addition to working your core, target major muscle groups in the legs such as the glutes, quads, hamstrings, and calves. That being said, they not only help burn and shrink thigh fat, but they also help tighten your buttocks.
Here are some squat variations to try if you’re trying to lose lower body weight while keeping your glutes in shape!
Squat with your bodyweight
- Stand with your feet hip-width apart, your toes slightly extended outwards, your arms at your sides, and your palms in.
- Bend your knees slowly, pushing your hips back while tightening your core and keeping your back flat and chest lifted.
- Bend your elbows and bring your palms together in front of your chest at the same time.
- Return to your starting position and squeeze your glutes. That is one repetition.
- Stand with your feet shoulder-width apart, your toes lengthened outwards, your arms at your sides, palms in.
- Bend your knees and push your hip backwards while keeping your core invested, back straight, and chest raised.
- Bring your palm in front of your chest, elbows bent.
- Come back to a standing position, squeezing your glutes. That is one repetition.
- Stand with your feet shoulder-width apart.
- Put yourself in a regular squat position.
- Keep your core engaged and explode up.
- As you touch down, return to a squat position. This completes one repetition.
- Stand with your feet together and your hands by your sides, palms facing in.
- Jump into a sumo squat position and extend your feet out.
- Cross your forearms in front of your chest at the same time.
- Jump back into a standing position, keeping your core engaged, with your feet back together and arms raised overhead.
Squat with a Goblet
- Place your feet hip-width apart. Keep your toes turned out slightly.
- Hold a kettlebell to your chest with both hands.
- Engage your core and lower to a squat position by shifting your weight to your heels, bending your knees, and pushing your hips back.
- One rep is completed when you return to a standing position.