Squats

Squats are great for building your backside, toning your toosh and burning fat all over, but there are some things you should know before you hit the squat rack. Be sure to keep these four pointers in mind before your next glute/leg day to get the most out of your lower body routine! 

There is more to your backside then just your butt

There are actually 3 muscles that make up your derriere. Your butt is made up of your three main gluteal muscles, gluteus medius, gluteus minimus, and gluteus maximus, which are all covered with a layer of fat. That’s right fat! Ever lost some weight and noticed your backside a little flatter, that’s because your butt is made up of fat. So if you want a bigger butt then you need to work on making all 3 muscles grow!

You will need to understand your macronutrients 

Managing your macros is a must when you are trying to optimize booty gains. Macronutrients are nutrients that provide calories or energy to the body. We get our macros from three main groups; proteins, carbs and fats. Figuring out what kind of ratio of crabs to fat to protein your diet should look like is a must. Protein will important for gaining muscle, while carbs will be necessary to fuel your workouts and sustain your energy levels, and fat is going to be important for keeping hungers at bay in between meals.

Your cardio choice is important

 When it comes to your glutes, not just any type of cardio will cut it. When it comes to developing your glutes some types of cardio, such as spin class and running may be overrated. The best cardio will be HIIT that targets your glute muscles, such as stair sprints, step machine, hill sprints or incline sprints on the treadmill. This type of HIIT cardio is going to burn fat, build your cardiovascular health and work your glutes.

You need squat support

 This doesn’t necessarily mean a spot in the squat rack, but more so accessory work and additional exercises that should be included in your leg/glute day training. Squats are great for getting a bigger but, but they aren’t enough. A single exercise is not going to be enough to maximize muscle growth. Try adding in glute bridges, hip trusts, deadlifts, lunges and weighted barbell thrusts.

by Brianna Diorio

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