While squats are great exercises to have a bigger and firmer butt, you need to do the exercise right for you to achieve ideal results. To be on the safe side you need to avoid these five common mistakes:
Squatting Every Day
While fitness experts will tell you that consistency is the key to having a great body, you should avoid squatting every day. This is because doing this will result to soreness and you will lack energy and morale to exercise.
The best way of going about it is resting in between the squatting days in order to allow your muscles to heal and repair. For example, you can exercise two or three times a week and leave the other days for muscle recovery.
Not Going Low Enough
For you to engage your glutes and hamstrings, you should lower yourself all the way down until your thighbone is parallel to the floor. If you don’t lower yourself low enough, chances are that you won’t have the butt that you want.
If you are having problems in lowering yourself you should practice in front of a knee high box or step. For ideal results you should lower your butt until you are barely touching the box. Once you reach this position you should then push yourself back up.
Failing To Add Resistance
While air squats are ideal for beginners, you should not engage in the squats for more than six months. This is because you won’t be seeing any positive results. For you to record results you need to add resistance to your glutes for them to grow.
When using weights you should be careful and ensure that you don’t injure yourself. For ideal results you should start off with a small weight and then gradually add more as you continue exercising.
You should stick to 12 reps and for you to know that you are heading the right direction, the last two reps should feel as if they are too hard to complete, but not impossible.
Having Incorrect Knee and Foot Alignment
While this is a common mistake in beginners, there are some experienced people who make it. If you are having the problem you should make every effort to fix it and the easiest way of doing it is performing squats in front of a mirror.
The first thing that you should do is to ensure that your knees stay aligned with your thighs throughout the movement. As rule of thumb you should never let your knees cave or collapse inward. According to experts, the best way of preventing the knees from caving in is rotating the feet slightly outward.
Correct Way to Do a Basic Squat
Eating The Wrong Food
One of the main factors that affects healthy muscle growth is the food that you eat. This means that if you eat the wrong food, you will have unhealthy or no muscle growth.
For you to have a bigger butt when doing squats you should eat food with plenty of protein. Some of the best proteins that you should add to your diet are fish and eggs. For ideal results you should eat six times a day, three hours apart.
Sue
I tried watching myself in a full-length mirror while I was doing squats and I was making some of the mistakes you listed. I’m glad you pointed them out of I would have continued to make the same mistakes, over and over.