3. Position feet correctly. Position feet at least shoulder width apart, and if using a smith machine place your feet farther in front of you.
4. Set Range. For size, stay around the 10 reps per set or less range.
3. Feet position. Your feet position are also a very important factor when doing squats. If your feet are positioned too close together, your quads will receive most of the action. Also, if not performing this exercise with a smith machine rather than with a free standing barbell, place your feet slightly forward so you knee does not extend beyond your toes when performing the squat. If done incorrectly, this will put tremendous stress on your knees, while at the same time prevent you from performing a deep squat.
Don’t be mislead by the SQUAT hype promoted on websites and social media sites such as Pinterest and Twitter. The Squat is not the ultimate butt building exercise. Yes, you heard correctly. Even though the primary muscle groups targeted when performing squats are the quadriceps, better known as the leg muscles and the glutes, also known as the butt muscles, most will never stimulate the glutes properly during this exercise. Form is everything when doing squats properly.
In most cases squats are being executed incorrectly. Incorrect form will pretty much leave your glutes untouched and your quads doing most of the work. This would leave you with big quads and no butt. Not exactly what we’re aiming for. Don’t believe me? Have you ever been to the gym and seen a guy squatting three or four plates on each side and notice his huge quads, but wonder why he has no ass? I have seen many! It’s because he is not doing the squats correctly to build glute muscles. So let us first note some of the most common mistakes and then explain how to do squats properly.
What is the Ultimate butt Building Exercise?
So if the squat is not the ultimate butt building exercise, then what is? Well, I’m not sure if there is just one, but if I had to choose, I would definitely choose any form of lunges. Especially walking lunges. I guess what I’m trying to say is don’t solely rely on the squat as your butt building exercise. I can get sore doing lunges any day, but not always the case with squats. For most, it is much easier to target your glute muscles doing lunges than doing squats. So if you do squats and are aiming to build bigger glutes, make sure to perform your squats properly. And if you are interested in how to to stimulate superior growth by targeting your butt muscles with lunges, you should read "HOW TO DO LUNGES FOR BIGGER GLUTES"
1. Go deep. Go deep so your legs are at least parallel to the floor. Lower is better.
2. Strict form. Don’t compromise your form with weights that are too heavy.
1. Not going deep. Probably the most common and most critical mistake is not going deep enough into the squat. Most will go to about a 45 degree angle, which is not even parallel to the floor.
2. Weights too heavy. I believe the second most common mistake is using weights that are too heavy to perform the exercise correctly. If the bar is stacked too heavy, you will not go as deep as you need to target those glutes.
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