The 12 types of squats to firm the glutes

Do you like to follow some exercise routines when you go to the gym? Or even in your own home? In this article we propose some simple but effective exercises to work the gluteal muscles.

We explain 12 types of squats to firm the glutes, of different degrees of difficulty and power. As you will see, some of them also include the use of dumbbells and barbells, to add a bit of variety to your routines.

• We recommend you read: "Buttock exercises: 6 simple techniques to practice at home"

The types of squats to firm the glutes and legs

Most people who love fitness and / or familiar with these types of routines, know the famous squats to strengthen and tone the buttocks. However, there are variants of them, perhaps less well known, but which will also allow you to work in a different way and in different areas of your buttocks.

Thus, there are a wide variety of exercises with squats that allow us to reaffirm and strengthen the gluteal muscles. In addition, they help us lose weight and tone this area of ​​the body.

We are going to see some of these exercises (although there are more); specifically, here we propose 12 types of squats to firm the glutes.

1. Squats without weight

This is one of the most common and well-known types of squats to firm the glutes; the squats themselves. It is ideal for strengthening buttocks, thighs and legs.

What does the exercise consist of and how should we position ourselves? We stand up and spread our legs, until we get a width equivalent to that of the shoulders.

We bend the knees and lower the body; the thighs should be parallel to the ground, and the knees should not exceed the balls of the feet. We remain in this position for a few seconds, and then we climb upwards, standing straight again. We can alternate slow movements with faster ones, and repeat the exercise.

2. Dumbbell squats

The goal of this squat to firm your glutes is to build resistance. Thus, they would be squats like the previous ones, but in this case, instead of using our own weight, we use dumbbells.

We will take a dumbbell in each hand, leaving these lateral to the body. We can also stretch our arms to the sides. We will perform the exercise as in squats but with dumbbells.

3. Barbell squats

In barbell squats, as in the previous case, we also seek to generate resistance. It is another variant of squats. The ideal way not to hurt ourselves is to pass the bar behind the head while we hold it with our shoulders, and perform the same exercise, raising and lowering the body.

4. Half squat (or lunge)

Another variant of the "original" squats. In this case, you can also use either your body, or barbell or dumbbells.

You should step forward with one foot and keep your shoulders above your hips. Then flex the leg that has been left behind, so that it touches the ground without touching it. The front knee should not exceed the line of the ball of the foot.

It is time to return to the starting position and repeat the exercise by changing legs. You should alternate the exercise with both legs, equally so as not to "load" one leg more than the other.

5. Jump squat

The third type of squat that is also very effective is the jump squat. In this case, the starting position is also the squat proper, but we add a jump when we rise. We must be careful and control movement (to avoid injury, fall, lose balance ...).

6. Pistol squat

In the next of the types of squats to firm the glutes, we will bend down and stretch one leg forward (the other knee bent). Arms straight forward (we can hold a medicine ball).

The ideal is that we lower the body as much as possible. Afterwards, we will raise the body and we will go down again, repeating the movement. It is an exercise that requires a lot of strength, especially to climb.

7. Lunge (splits)

In the lunge or splits, we stand straight and step forward, lowering the knee to the maximum without touching the ground. The glute and knee have to be at the same height, and the leg at a 90 degree angle.

We remain with the abs contracted (tight), we get up and do another step, changing legs. Ideally, the exercise should be done slowly.

8. Dumbbell lunge (splits) in each hand

It is the same type of squat as the previous one but in this case with a dumbbell in each hand. Adding dumbbells will help us gain resistance. In addition, having different types of squats to firm the glutes makes it more difficult to get bored during the exercises.

9. Lunge (splits) with bar

In this case, we will perform the previous position of lunge or splits but with a bar with weights (which can vary in weight). We will place the bar holding on our shoulders. As in the previous case, adding weight also improves resistance.

10. Squats with leg raises

These are the "original" squats but raising the legs; that is, we place ourselves in a squat position, and when lowering we stretch one of the legs to the side. We go up and when we go back down, we change legs, and so on.

11. Sumo squat

This is another one of the types of squats to firm the glutes a little differently; in this case, we place our feet a little wider than shoulder width apart. The tips of our feet should be oriented outwards.

We take a dumbbell, we bring our glutes back, we lower our hips with our back straight and we go up (without lifting our heels off the ground). We repeat the exercise several times, in series of different number of repetitions.

12. Squats with legs together

The last of the types of squats to firm the buttocks that we are going to propose is squats with legs together. In this exercise, the starting position is with your back straight, your ankles together, and your arms straight forward.

We will put a rubber band a little higher than the knees, bringing our legs together. We will lower the trunk and the waist to the height of the knees; then we will slowly raise our bodies and repeat the exercise a certain number of times. Ideally, when doing the exercise we tighten the gluteal muscles at all times.

Bibliographic references

• Cánovas, R. (2014). Anatomy & Bodybuilding. Complete visual guide. Editorial Paidotribo.

• Kraemer, W., Fleck, S. and González, B. (2010). How to Optimize Strength Training: Undulating Periodization Exercise Design.

• Lance, H. (2017). Anatomy of exercises without weights. Editorial bookseller.