Does Squats Make Your Butt Bigger?

You may have a small booty and want to perk it up in size. Does squatting work? See some different types of squats, the right way to perform them, and other exercises for backside toning.

Do Squats Make Your Booty Bigger?

Squats work your entire lower body and core including your gluteal muscles (buttocks), legs, hips, and calves.  The answer to this question depends:

If you're carrying a lot of extra weight on your backside, squats will help get rid of unwanted fat and make your booty appear smaller in size. While they don’t actually “burn” the fat off, they work to build the muscle groups, so the new muscle takes the place of the fat. Muscle is considerably more toned that fat, lending to the appearance of a smaller tush. Once you have crossed that bridge, your metabolism actually turns up a notch, and goes into fat burning mode. All of this gives you a more shapely bottom.

There is another side to the coin. If you’re a relatively thin person with almost no fat cells on your behind, then squats will serve to give you a more plump appearing, larger booty. This makes squats a “win/win” for anyone wanting a better looking backside! You just need the right exercises. Let’s take a look at some.

Squats To Tone Your Booty

These are a few types of squats that focus on working your gluteal muscles.  Try these that work best for you:

Standard Squat

This squat is good for “squatting beginners.” If you want to know, “does squats make your booty bigger,” this one can help if you have a small body frame with little body fat.

Here is how it’s done:

  • Stand with feet flat on the floor. Spread them shoulder wide apart from each other.
  • Clasp your hands together in the front with a slight bend in your elbows
  • Pull your abdominal muscles in towards your spine, and push the hips back
  • Make sure you keep your spine straight up and down
  • Begin bending your knees and lower yourself down until your bottom is just above your legs, but not touching them
  • Pause for up to 5 seconds
  • Raise back up to standing
  • Do this 15 to 20 times for 2 to 3 repetitions

Note: Your knees may pop at first until they get used to the motion. Stop if you have any knee pain, and go slow if the popping gets worse. Over time, your knee muscles will strengthen and this will go away.

Toe Tap Squat

This is a variation of the “standard squat” adding a leg extension to the side. It actually begins the process of shaping the outer gluteal muscles. Here are the steps: 

  • Stand with feet flat on floor and spread them apart about the width of your hips
  • Clasp your hands at chest level, with your elbows slightly bent
  • Lower your body down into a squat, then extend the left leg to your side
  • Tap your toe on the floor and pull it back in
  • Go back into a standing position
  • Do the same with the right leg
  • Do this 15 to 20 times for 2 to 3 repetitions

Uneven Squat

With this squat, you will be placing one foot in front of the other, about hips width apart. It will help both stretch and tone the undersides of your gluteal muscles. Here are the steps:

  • Stand on floor, one foot 2 to 4 feet in front of the other
  • Only the toes of your rear foot need to be on the floor (protects your hamstrings)
  • Bend at the knees, lowering the hips until your front thigh is parallel (flat)
  • Roll back onto the front heel and stand back up
  • Do this 15 to 20 times for 2 to 3 repetitions

Squatting Plank

This is a combination of a squat and the yoga “plank” position. You will start with a squat, put your hands onto the floor in front of you, and force your legs backward until you are in a plank position.

Stand with your feet flat on floor about shoulder-width apart

  • Clasp your hands at chest level
  • Go down into squat position
  • Put your hands on the floor in between your knees and slightly to the front
  • Transfer your weight to your hands and jump your legs back into plank
  • Bring your legs back up under you and jump in the air with your arms to the front
  • When you land, go directly back into squat position
  • Do this 15 to 20 times for 2 to 3 repetitions

Other Helpful Exercises For Your Booty

Not only do squats make your booty bigger, there are other exercises that can help tone, firm, and shape your gluteal muscles. Try these other exercises for toning your backside:

Hip Lift 

For this exercise, you will need a yoga or exercise mat. It can help firm up your booty, abdominal muscles, and relieve lower back pain. Here is how to do this one:

  • Lie down on your mat flat on your back
  • Place your arms directly at your sides
  • Bring your knees up to a bent position and keep your feet flat to the floor
  • Slowly raise your hips up and as you lift, squeeze your butt cheeks together
  • Hold for 2 seconds
  • Lower your hips down to the floor
  • Do this 30 times

Leg/Arm Extensions

For this exercise you will be on your hands and knees on the floor and extending opposite arms and legs. This gives a good stretch through the back while toning the outside and back of your glutes.

  • Get down on the floor on your hands and knees
  • Keep your hands directly beneath your shoulders
  • Pull your abdominal muscles in towards the spine
  • Stretch your left leg out, up and back; keeping it level with your body
  • At the same time, stretch your right arm out in front of you, keeping it level with your body
  • Hold for 10 seconds then back to starting position
  • Repeat with your left arm and right leg
  • Do 15 to 20 on each side

Do squats make your booty bigger? When done the right way and combined with other exericses, they surely can!


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