Squats are one of the most effective moves [1] you can do to strengthen your lower body and build a booty [2]. But not just any squats! Do these three variations to make the most of your gym time and really target that tush. Booty gains [3], here you come!
Dumbbell Thrusters
Do this exercise with medium-to-heavy dumbbells or a barbell.
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
Goblet Squats
Do this exercise with a medium-to-heavy dumbbell, a kettlebell, or medicine ball.
- Start standing with your feet wider than shoulder width, holding one dumbbell in both hands.
- With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position. This counts as one rep.
Squat Jump
- Start in a squat with your arms by your sides.
- Swing your arms to the ceiling and jump.
- Land quietly as you return to the squat position. This completes one rep.
- You can also jump forward, backward, to the left, and to the right.