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The Proper Way to Squat

Make This 1 Tweak to Your Squats For Better Booty Gains

Photographer: Kathryna HancockRestrictions: Editorial and internal use only. No advertising, no printPhotographer: Kathryna HancockRestrictions: Editorial and internal use only. No advertising, no printProduct Credit: Tory Sport leggings and sports bra
We get it — you want to build that booty! But instead of focusing on how heavy you can squat, take it back to the basics. Start by practicing a few bodyweight squats with proper form. Once you feel you've got this down, begin to incorporate weight. And we do mean proper form.

As a trainer, the one phrase I find myself repeating over and over when instructing squats is "get full hip extension." What I mean by this is to complete your squat by squeezing your glutes and standing all the way up. This is key if your goal is booty gains. Why? The top of your squat is where you get the most gluteal activation, aka it's where your butt will really feel the work. Doing partial reps leads to partial results — and even injury!

This rule isn't just for squats and can be applied to other lower-body exercises like jump squats, box jumps, and walking lunges. Any time you find yourself lowering into a move, be sure you allow yourself to come all the way up and squeeze those glutes!

Image Source: POPSUGAR Photography / Kathryna Hancock
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