Squats are not jumping exercises that can help you get toned legs. Here we list the right ways to do squats to get toned glutes effectively. Swipe to learn more.
WARM-UP AND STRETCH
Always warm up before your workout and incorporate glute-specific stretches afterwards to maintain flexibility and prevent muscle tightness.
PROPER FORM
Ensure your feet are hip-width apart and your toes are slightly pointed outward. Keep your back straight, your chest up, and your shoulders relaxed.
How do I do it?
Initiate the squat by pushing your hips back and bending your knees. Imagine sitting back in a chair.
Right Depth
Lower your body until your thighs are parallel to the ground, or as far as your flexibility allows. Keep your knees aligned with your feet, preventing them from going past your toes.
ENGAGE CORE
Tighten your core muscles to stabilise your spine and maintain good posture throughout the squat.
RISE UP
Push through your heels to stand back up, extending your hips and knees simultaneously. Exhale at the same time.
REPETITION
Try to do 3–4 sets of 10–15 reps initially and gradually increase the weight or repetitions as you get stronger. Take adequate rest between sets.
VARIATIONS
Once you are comfortable with the basic squat, target different leg muscles, try various squat variations like goblet squats and Bulgarian split squats, or even add weights.
COOL DOWN
After your squat session, perform leg stretches to improve flexibility and reduce muscle soreness.
CONCLUSION
Squats are good for the lower body, but consult a trainer for a personalised plan for working out.