Better Booty | Better You

Can Squats Really Make Your Butt Bigger?


Squats are considered the ultimate lower body exercise, which should always be a part of everyone’s workout routine. It’s super easy to perform, requires no equipment, and it can be done just about anywhere. If you’re looking for a powerful way to boost your overall routine and get some fast results, then look no further than performing squats. Also, when thinking of sculpting a bigger butt, one of the first exercises that come to mind are squat variation movements. However, here’s a question that most women ask: can squats really make your butt bigger?

A short answer:  Yes, it does.

Squats help in strengthening the muscles as well as toning your glutes, hamstrings, and core. And just like any other workout, the more frequent you do squats, the better results you will see.

And if it is done correctly and target the right muscle group, then all your squat exercise efforts should tighten, tone and lift those bums.

What Muscles Do Squats Work​​


Generally, squats works your whole lower body while strengthening your core.

Your butt (glutes), thighs (quadriceps and hamstrings), and calves will ignite and work in order to perform a single squat. Other muscle groups include obliques, lower back, and abs all play a supportive role

In case your feet are rotated outward, then the squat should also focus on your external hips too. And with a more internal position, the internal thighs will work harder.

Depending on the squat variation you are performing and the type of weight that you are using and how you hold it, it can end up being a whole body exercise.

Best Squats For Glutes​


Squats performed only using your body weight is not as productive in building muscles as squats done with the help of weights.

However, utilizing your body weight should help with shaping and toning your muscles, whereas, with weighted squats, it focuses on making those bums of yours bigger.

How Many Squats A Day For A Bigger Booty


When introducing squats in your daily workout routine, it is best to start with 20-25 a day and then slowly increasing. Be sure to start with attainable goals, while gradually increasing week-over-week.

Furthermore, muscles which are heavily taxed need time to heal themselves in between routines. If you feel sore from doing squats, wait until your thighs and butt are no longer sore before doing an intense leg exercise again or weighted squats.

Everyone is different in terms of bodies, mentality, and fitness goals, so find and stick to a daily squat routine that works best for you.

How many reps should I do?


It is best that you believe in quality over quantity since the body will respond to the same principle.

Instead of doing hundreds and hundreds of squat reps, try performing weighted squats. A few sets of 10 (which makes reps 8 – 10x more difficult to complete without sacrificing your form) is more effective than hundreds or thousands of squats.

This will also free up more time and energy to complete more exercises targeting your glutes; such as bridges, lunges, and deadlifts; a few of the best thigh and butt exercises— as well.

How long before I see results?


Big changes take consistency and time; however, you may start to see some small differences from squats in as little as 2 – 3 weeks.

How To Do A Proper Squat


When you think about the squat motion, it is like sitting down on a chair and then getting back up.

  1. Stand tall with feet hip width apart.
  2. Engage your butt and pull the abdominal muscles to your spine, while sliding your shoulder blades down.
  3. Hinge your hips back and bend your knees as you lower your butt towards the floor. Also, allow your torso to slightly lean forward.
  4. Stop lowering when the thighs are parallel to the ground. Keep your knees behind your toes, and your back straight.
  5. Hold the contraction for a single count.
  6. Push through your feet in order to straighten your legs and go back to standing position.

Strict Rules:

    • Do not keep your head down.
    • Do not arch your back.
    • Do not just stick out your butt.
    • Do not just tilt your body forward with a minimal bend of your knees.
    • Do not place your knees over your toes as you bend.

Squat Variations For Glutes

Jump Squats


Great for working your legs and butt while also getting your heart pumping. Jump squats are a simple and fun squat variation to sculpt your legs and butt, while strengthening your joints without using any weights.


  1. Stand with your feet a bit wider than shoulder-width. Keep your toes pointed out slightly, with your hands in front of your chest.
  2. Lift your chest, engage your core and keep your back flat while you shift the weight to your heels.
  3. Bend your knees to perform a squat.
  4. Then, swinging your arms down by your sides for the right momentum, jump as high as you can.
  5. Lift your chest and keep your back straight.
  6. Land with slightly bend knees for a single rep.

Bulgarian Squats


Other than testing your balance to the max and also improving core strength, the Bulgarian squat is a powerhouse exercise, This butt and leg workout activates your glutes, hamstrings, calves, and quads muscles.   


  1. Find a bench, or step that is about knee height.
  2. Start by resting your left foot on the bench.
  3. Move into a forward lunge position with your core braced, torso upright and your hips square to your body. Keep your back foot elevated on the step or bench. The lead leg needs to be about half a meter in front of the bench.
  4. Begin lowering your body until your front thigh is horizontal. Keep your knee in line with your foot. Do not allow your front knee to go beyond your toes.
  5. Drive up through the front heel and back to the starting position.
  6. Do 5 – 10 reps, then move with your other leg.

Kneeling Squats


This variation may appear advanced and complicated until you try it. Kneeling squats deactivates your thighs, isolating your butt to do most of the work.


  1. With a bar on your back, kneel on the floor. If you want to, you can use a cushion under your knees in order to be more comfortable.
  2. Lower your body until your butt touches your calves.
  3. Then push your body back to starting position.

Sumo Squats


With sumo squats, your toes are more turned out and your legs wider, working your glutes and inner thighs a bit more than the standard squat.


  • Stand with your feet wider than shoulder-width, arms by your side and toes turned out.
  • Lift your chest  and your back flat while engaging your core.
  • Shift your weight into your heels and pushing your hips back, bend the knees and lower to a squat.
  • Bend your elbows and bring your palms together in front of your chest.
  • To stand, drive through your heels and squeeze your butt at the top for a single rep.

Single Leg Squats


This variation of squat is done on one leg and seriously tone your thighs. If need, you can hold onto a chair for balance and support.


  • Stand with your feet shoulder width apart.
  • Lift your opposite leg, keeping it straight as possible in front of you.
  • Slowly lower into squat position with your other leg.
  • Return to starting position.
  • Do 5 – 10 rep then move to the other leg.  

What kind of equipment is great for squats?

When you have mastered squatting using your own bodyweight, you should progress by adding squat exercise equipment to your routines; such as, resistant ankle bands, kettlebells, and hand weights in order to increase the level of squat difficulty and your movements.

Barbell Back Squats

Probably the most common weighted squats, barbell back squats are great for improving your glutes as well as strengthening your back muscles and building up definition. The heavier weight you use and the more reps you perform, then the greater the strain on your glutes, and the bigger bum you should build. What’s more, is that this variation can also help sculpt your shoulders and arms.


  • Keep a barbell across your back. Make sure it is placed properly and secure since the load will be on your spine and working your hamstrings and glutes.
  • Lower to a squat with the correct posture.
  • Then slowly move back to the starting position.

Resistance Band Squats


This squat uses a band that provides extra resistance and further strengthen your legs and glutes, adding more benefit that the regular squats.


  • Stand on the band with your feet slightly wider than your shoulder.
  • Hold the handles next to your shoulders with the band behind the back of your arms.
  • Slowly lower into a squat position, lift your chest and keep your abdominals tight.
  • Squeezing your glutes, press back up through your heels.

Kettlebell Racked Squats

A single-handed version of kettlebell squat, this one will create imbalance and rotation on your body, since you will be holding the kettlebell on one hand and against the chest.


  • Stand with your feet shoulder width apart with toes turned out slightly.
  • Hold a kettlebell on one hand. The other hand should be straightened out from on the sides.
  • Lifting your chest and engaging your core, lower into a squat, keeping your free arm straight and parallel to the ground.
  • Slowly go back to starting position.
  • Do 5 – 10 rep then move the kettlebell on the other hand.

Frequently Asked Questions

Question #1: Do squats make your butt bigger?
Answer: Squats work in building your assets! It’s considered the premier exercise when it comes to strengthening and toning your gluteus muscles, hamstrings, and core. Similar to any other body part, as the muscle grows, it will protrude; giving it a bigger and better look.

Question 2: What muscles do squats work
Answer: Squats work all 3 gluteus muscles (gluteus minimus, gluteus medius, and gluteus maximus), quadriceps, hamstrings, abs, lower back, obliques, and many more. Now you can get an idea as to why it’s one of the most rewarding exercises in the gym.

Question 3: How to warm up for squats
Answer: Glute activation exercises are great for warm-ups as it loosens and stretches your muscles.

Question 4: How long does it take to see results from squats
Answer: Consistency, consistency, and consistency is the key to results!. Start moderate by doing 25 squats a day. As your body gets stronger and acclimated to the amount, gradually excel up to 50. By the time you’re close to 100, you will notice drastic changes in your strength and confidence. Now, add a healthy diet to the mix, and you will see results in as little as 2 weeks!

Question 5: How many squats should I do a day?
Answer: Only your body knows the real answer to this question. Start with an amount which can be achieved, but will challenge your mental and physical strength. I strongly suggest starting with 25 squats a day. You can break this up into sets (max. 3 sets – with 3 min. breaks in-between). Gradually increase the reps as your body adapts to the resistance.

Question 6: How many calories do squats burn?
Answer: This answer is going to involve putting your thinking cap on. According to a study conducted by, “What’s Cooking America,” you can calculate the number of calories you lose in 1 min. from squats by multiplying .096 (x) your current body weight (in lbs.). For instance, a female who weighs 140 lbs. would on average lose 13.44 calories per min (.096 x 140 = 13.44).

Question 7: Do squats make your booty hard?
Answer: Doing squats will strengthen your muscles, in turn, making them bigger and firmer. Now, if you’re going for the bodybuilder glutes then, by all means, you will have buns of steel; however, rest assured that by doing conventional squats you will have nice, firm, and round buttocks.

Question 8: How often should you do squats?
Answer: You should aim to improve your lower body strength by doing squats 3 times per week. The more you do them, the quicker your body will adapt to the stress and tension, causing your butt to grow.

Question 9: How many sets of squats?
Answer: I always suggest to start with the tradition 3 set routine. You can always increase the reps of each set to your liking and ability.

Question 10: How deep to go on squats?
Answer: “Ass to the grass” was the phrase my 1st trainer expressed to me when I started doing squats. The name “Ass to the grass squats” is pretty self-explanatory. The goal of these intermediate level squats is to apply full pressure and tension on your muscles by lowering yourself to the point your upper body is below parallel to your knees; having your buttocks almost, if not touch the floor. This style of squat is also called ATG Squat, Deep Squats, and German Squats. I consider this method for those who have experience and have built up a tolerance for squats. I suggest to start out by going until your thighs are parallel to the floor. This depth is a good marker as it helps to avoid injuries for beginners while giving you a great burn.

Question 11: Does squats make your hips bigger?
Answer: If you’re looking for hips and curves that resemble Jessica Rabbit’s physique then squats are for you. Keep in mind, you’re not going to achieve thick hips and a small waist without the right diet in place. Eating the right food will determine if your hips widen, or even shrink by doing squats. As squats can make your hips wider, the focus points lie in your glutes.

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Can Squats Really Make Your Butt Bigger?
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Can Squats Really Make Your Butt Bigger?
When thinking of sculpting a bigger butt, one of the best exercises that come to mind are squat variation movements. Let's dive into the various forms of squats that will sculpt the perfect bottom.
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