![]() Testing your agility and coordination, these side-to-side squats will force you to get lower and move more precisely as you tap each foot on the BOSU ball. Reaching your hands up will help you focus on height while getting your heart rate up, too. If you’re someone who gets confused about know what to do with your arms in a squat, this move is for you. Feel free to use a pair of dumbbells to add some weight. And then as you stand up straight, extend your arms overhead. As you squat down, swing your arms slightly behind your hips. You’ll give your triceps some TLC in this squat with extension. It’s one of the best exercises for increasing power. As you jump up from the squat position, bring your legs together and pencil your arms up with the ball in your hands. If you want to train like LeBron (or, ahem, Steph Curry), you’ll get a taste with this basketball-inspired move. This lateral pistol squat not only ignites your glutes, but also your inner thighs and quads. Lateral Pistol Squats on RowerĪside from getting in a killer cardio workout, the rower can work your booty in surprising ways. Check out more tips on how to nail this move here. Here, you want to sit your body straight down, weight in your heels, while keeping your chest and back upright. Want to nail a badass move with the barbell? The back squat is a good start. Holding onto the landmine with both hands will help keep your chest upright while squatting. Feet should be hip-distance apart and the weight in your heels. Riding the line between free weights and fixed machines, the landmine is a great way to practice proper form with the squat. Consider it a must-do if you want a workout that offers core strengthening and a butt lift. Engaging your core will help keep your foot from rolling off the ball and move with control. Want to amp up your split squat? Try balancing on a slam ball. Using power from your glutes and lower body, you’ll press the dumbbells up overhead in one continuous movement. The beauty of compound exercise really shines through with this squat thruster. So how low can you go? Try these exercises to find out. These squat variations not only add some power to your jumps and kicks, but they also help improve your knee stability and range of motion. ![]() They might look easy, but prepare to work when you add a barbell, slam ball or heel raise to the mix. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. Whether you love or hate ‘em, squats are one of the best butt exercises that you can do at home for strengthening your backside. Butt Exercises: Squats, Lunges, Glute Bridges, Leg Lifts and More Squat Low Here are 50 butt exercises that will help you think outside of the box when it comes to squats, lunges, glute bridges, leg lifts and more. But if you really want to get your booty rock solid, it’s a good idea to incorporate weights, resistance bands, stability balls and even foam rollers into your glute workout. So how do you build a stronger backside? Squats are a good place to start. After all, your glutes (made up of the gluteus minimus, gluteus medius and gluteus maximus) are the largest and strongest muscles in your body. A strong and sculpted butt is the secret to improving speed, power and overall sports performance, while also decreasing your risk of injury. Coveting a better behind isn’t just about aesthetics.
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