Best Squats for Glutes and Legs

Best Squats for Glutes and Legs

Squats are one of the most comprehensive exercises we can do, since they help to strengthen the glutes, work the quadriceps or thighs and, depending on the type of squat you choose to do, also work the hamstrings or back of the thighs and inner thigh area. This makes them a comprehensive choice for those looking to firm and tone legs and buttocks.

Are you ready to add this exercise to your training and be witness to its effects? Here at OneHowTo we reveal what are the best squats for glutes and legs are. Lets get started!

Classic squat for quadriceps and glutes

The classic squat tops the list of exercise options to tone buttocks and legs thanks to the comprehensive muscular work carried out to complete them. With this exercise we will work the maximus and medius gluteus, the quadriceps or thigh and the fascia lata, in addition to promoting better posture and increasing resistance.

Ideally, to achieve the best results possible, perform the exercise with weight, either with a bar behind your neck or holding a dumbbell. This way requires more effort to lift and therefore the muscles will be further strengthened.

It is very important to ensure the buttocks are right back and that your knees never move beyond the tips of your feet.

Perform 4 sets of 10 repetitions, resting for a maximum of 20 seconds between each set.

Ballet squat, or open leg squat

Among the best squats for glutes and legs, this alternative is one of the most powerful. Open leg or ballet squats not only work the gluteus maximus but also the inside and the outside of the thighs or adductors, offering a complete alternative to tone legs.

To do this type of squat you should open your legs to a width that surpasses your shoulders. Like in the classic version, you must bring your buttocks back so that your knee does not move beyond the tip of your foot. Put yourself in position and then go down and up with a slight bounce or complete the entire movement upward. It is recommended that you use a kettlebell or dumbbell for this exercise so that you carry out a more effective workout.

Perform 4 sets of 10 repetitions, resting for a maximum of 20 seconds between each set.

Squat jump to burn calories

If in addition to toning your legs and glutes you want to accelerate calorie consumption with strenuous exercise, the squat jump is an excellent choice. It is carried out like the classic squat but as we rise we must propel ourselves and jump up to then move down again.

This exercise gives us strength but also requires strong and healthy knees, so it is not appropriate for everyone. Due to the impact on joints using weights is not recommended.

Perform 3 sets of 15 repetitions.

Over-head squat to work arms and legs

Among the best squats for glutes and legs we cannot forget the over head squat, a high intensity exercise used in body-building and by crossfit followers, due to the energy expenditure and stamina involved.

The movement we make to descend is that of a classic squat; however, we must lift a weight bar over our head, with the arms fully extended, and descend in this position. This not only works glutes and thighs but also strengthens the arms, making it a more complete option.

It is recommended that you choose an appropriate weight that will allow you to exercise with effort but without extreme exhaustion. Perform 4 sets of 10 repetitions.

Bulgarian squat for a more demanding training session

This type of squat is ideal to strengthen and tone the buttocks and legs, providing resistance and working to burn fat in this area. Unlike with the classic squat, in this version we support the back foot on a step, a chair or bench to ensure we work with a more efficient leg movement.

Place the tip of the back foot on the step or bench, move the supporting leg forward and make sure that the knee does not surpass the toes. Then carefully descend as far as you can and climb up to the starting position. Perform 3 sets of 10 repetitions on each leg.

Squat on one leg: Advanced squat

If you want to go one level further and are looking for a very intense alternative then this is your best option. The squat on one leg requires strong and resilient muscles as well as balance and a proper technique, so it is for people with more advanced training.

It is done the same way as a classic squat but supported on just one leg while the other is extended forward. It is advisable not go too low if you do not want to lose your balance; go lower as you get the hang of the exercise. Perform 3 sets of 10 repetitions with each leg.

Tips for the best squats

  • Although it may be tempting, you should not perform all these squats in one day. The idea is to combine a couple in the same training session to strengthen the buttocks and thighs; if you do it all together you will exhaust the muscles and get pins and needles.
  • Not only should you not do them all together, neither should you do them everyday. You must rest every other day so that the muscles recover. We recommended adding them to your work out 3 times a week.
  • If your goal is to reduce the accumulated fat in your legs you can switch between squats and other localized exercises as well as cardiovascular exercises such as running, swimming, elliptical training or climbing stairs.
  • Do not forget to stretch at the end of the squat session;you'll reduce muscle tension and minimize the effect of pins and needles.

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