Squat The Powerful Leg and Butt shaper in Female Bodybuilding

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The Squat for women
Super Squats to Build Stronger buns and legs

The 9 Super Squats you need to know

These are basic strength moves for beginners. But if you put these two together you get a powerful combination to give your legs the shape you want.

You’re going to start with the squatting, compound movement, multiple muscle groups, feet a little wider than hip-width apart, toes pointing forward. Make sure your shoulders are rounded back nice and tight.

1.The Side to Side Squat

Side to Side Squat
Side to Side Squat

This is a wonderful exercise for your body, and no equipment is needed at all. The primary muscles you will work on are the Glutes and the quads, the secondary muscle group you will work on are the Hamstrings and core. This exercise will help you increase your performance and flexibility, at the same time you will activate several muscle groups.

Side to Side Squat Step by Step

  1. Get in your starting position with your feet shoulder-width apart.
  2. Move one small step to the side and squat pressing your hips back.
  3. Now return to the initial position and repeat on the other side.

2.The Barbell Back Squat

Barbell Back Squat
Barbell Back Squat

This is a basic strength exercise that targets your lower body but will make your quads, hamstrings, and glutes feel alive. This is a wonderful mass building exercise for man and for women will help create those curves. All you need is a secured Barbell and yourself in an open and safe place. A good routine to get started could be 3 sets of 10 repetitions.

Barbell Back Squat Step by Step

  1. Get in your starting position with your feet shoulder-width apart.
  2. Rest the loaded barbel across the back of your shoulder and hold it with an overhand grip.
  3. Slowly get squatting and push your hip back while you bend your knees.
  4. Now return to the initial position and exhale as you come up.

3.The Squat Jump

Squat Jump
Squat Jump

This is a cardio and a powerful exercise where you are squatting down and then jumping in the air. This is a high-intensity exercise where you condition your lower body muscles and joints. You basically work your hamstrings, glutes, and core. A well-recommended routine would be 3 sets of 10 repetitions.

Squat Jump Step by Step

  1. Get started by placing your feet aligned with your shoulders.
  2. Lower your knees, lower your hips back, you can keep your arms on your back or in the front.
  3. Get into your jump by pushing with both legs at the same time.
  4. Jump as high as you can and get ready to land safely.
  5. Land of the balls of your feet and then bend your knees to go low on your squat.

4.The Dumbbell Goblet Squat

Dumbbell Goblet Squat
Dumbbell Goblet Squat

Here you are doing the normal Squat with additional weight to increase the tension. With the help of the dumbbell, you will drop straight down and faster, make sure you hold the dumbbell strong and safely to get the best out of the exercise. You will work your hamstrings, glutes, and core. A well-recommended routine to get started would be 3 sets of 10 repetitions, then you can increase the weight.

Dumbbell Goblet Squat Step by Step

  1. Get into your starting position aligning your feet with your shoulders.
  2. Hold the dumbbell with both hands underneath the top of the weight.
  3. Place the dumbbell in front of your chest and keep it there all the time.
  4. Get down by sitting back in your hips bending your knees.
  5. Bring your elbows between your knees as you hold your dumbbell.
  6. Now push with both of your legs and go back to your starting position.

5.The Bulgarian Split Squat

Bulgarian Split Squat
Bulgarian Split Squat

This exercise is also known as the Split Squat, a great exercise targeting your quadriceps, glutes, hamstrings, calves, abdominal and spinal erectors. The only equipment needed would be a bench or a chair. Since you are working on one leg it will help you with your balance and coordination, it will help your upper body engagement by keeping a proper posture as you execute this Squat. It might take a bit of time to find the proper foot placement to do the exercise.

Bulgarian Split Squat Step by Step

  1. Get into your starting position in front of the bench or chair.
  2. Put your right foot behind you to place it on top of the bench or chair.
  3. Keep your hands in front of your chest and elbows close to your ribs.
  4. Now bend your front knee doing your first Squat.
  5. Push your front foot to get back to your starting position.

6.The Kettlebell Front Squat

Kettle bell Front Squat
Kettle bell Front Squat

In this exercise, you will need kettlebells. A kettlebell is a cast-iron ball with a handle on the top. In this exercise you will need a pair, a 5 lbs for a woman and 10 lbs for a man would be perfect to get started. The benefits of this exercise are the same for the entire leg, lower back, and core. Three sets of 10 repetitions are perfect to get started.

Kettlebell Front Squat Step by Step

  1. Get into your starting position and get your kettlebells.
  2. Hold them high on your chest with your elbows aligned under your hands.
  3. Get started with your Squat making sure your elbows stay in the middle to avoid hitting your knees.

7. The Plié Squat

Plié Squat
Plié Squat

This is a very simple exercise, it is a medium intensity exercise that is perfect for anybody at any age. Three sets of 10 repetitions are perfect to get started. You can also be creative with this exercise by using bottle bottles, hold books, or anything that might help you challenge yourself.

Plié Squat Step by Step

  1. Get started by placing your feet wider than your shoulders.
  2. Keep your back straight and now lower yourself into a sitting position.
  3. Now it is time to push both feet and your hips forward as you come up.
  4. Get back to your starting position.

8. The Zercher Squat

Zercher Squat
Zercher Squat

This is just a variation of the traditional one, here you need a secured barbell which you will lock on your arms. This exercise will help you work on your arms and upper shoulders at the same time you work on your glutes, quads, and lower back. Make sure not to allow your arms to roll forward, you don’t want to move the barbell because it can make you lose your balance.

Zercher Squat Step by Step

  1. Get started by holding the barbell with your legs apart enough to allow your elbows to dive in the middle.
  2. Push your hips back and bend your knees into a Squat.
  3. Get back to your starting position.

9.The Cossack Squat

Cossack Squat
Cossack Squat

This is a simple exercise that will challenge your balance at the same time you are squatting one side then the other. You do not need any extra weights but you can add them if you’d like to challenge yourself. You can do 3 sets of 10 repetitions to get started.

Cossack Squat Step by Step

  1. Open your legs at a 90-degree angle forming a triangle.
  2. Now move your weight on one leg executing a half squat.
  3. Now go back to your starting position and do the same exercise on the other side.

Recommendations:

  • Do not go lower than a 90-degree angle squat.
  • Make sure the surface you are working is secure.
  • You can hold weights to increase effectiveness.
  • To burn more add music and do faster repetitions.
  • Keep your back straight
  • Do not curve your back
  • Your knees should not come over your toes

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