- Stand 2 feet in front of a safe box or bench. Be careful not to move the surface.
- Place your right foot on a box or bench. Your thighs, knees, and ankles should form a 90-degree angle. This is the starting position.
- Then, press your right foot into the box or bench and press your glutes to lift your body.
- Instead of putting your left foot on the box or bench, stay in the air.
- Then lower your body back down. This is repetition.
- Continue this for 15-20 repetitions. Then change legs.
Take your time with this move. If necessary, check your balance by placing both feet on the box and then slowly lowering them down again.
Many variations of the squat can help build a strong and toned buttocks. The key is to improve your form and then incorporate additional challenges like weights (parallel bars, dumbbells, stitches, dumbbells, etc.) or higher reps.
- Stand with your feet slightly wider than hip-width apart. Your toes should be slightly pointed and your hands should be on your hips or in front of you.
- Slowly push your hips into a sitting position while bending your knees. Avoid moving your knees forward and instead focus on throwing your hips back as if you were sitting in a chair.
- Continue lowering with your thighs parallel to the floor (your knees should be bent at a 90-degree angle). Then hold the position for 2-3 seconds and slowly raise it back to the starting position.
- Do 8-12 reps for 2-3 sets.