10 powerful squats to work out your legs and butt –

When it comes to defining butt It is legs, the gymnasts are unanimous: you have to bet on squats! And best of all, this exercise it has several versions and can be done anywhere. Here, you can see how to do it with accessories, weights, heels or just your body.

Get inspired by the variations and talk to your (or your) personal trainer to add the version that best meets your goals in the training!

1. Sumo squats

– (Lu Cristhovam/)

Standing, abs contracted, legs wide apart and knees semiflexed. Keep your knees and feet pointed out. Hold a weight in both hands with your arms extended in front of your body. Project the hips back a little. Squat down, slowly lowering your torso until your knees form a 90-degree angle to your shoulders. thighs, and come back without fully extending them. Don’t let your knees go beyond your toes.

2. One-sided lunge

– (Lu Cristhovam/)

A. With your back to a bench at the height of your knees and with your hands on your hips, rest your right instep on the support with your leg semi-flexed.

B. Squat down with your left leg, aligning your left knee with your toes.

3. Squat in isometry

With your back against the wall, squat down to 90° and stay there for 30 seconds.

4. Cross lunge

– (Leandro A. Rodrigues/)

Standing, keep one foot forward and the other behind. Cross your back leg and do a lunge until your knee almost touches the ground. Get up and repeat the same to the other side.

5. 180 degree jump squats

– (Leandro A. Rodrigues/)

Place your legs shoulder-width apart and bend them, simulating sitting on a low bench. Lift with momentum and rotate 180 degrees in the air. Land in a squat.

Read more: 5-minute functional workout to lose 5kg

6. High knee lunge

– (Leandro A. Rodrigues/)

Standing, place one of your legs behind your body, bringing your knee closer to the floor. Return to the starting position, completing the movement with a high knee with the same leg. Switch legs.

7. Pistol Squats on Suspension Tape

– (Lu Christovan/)

The. Hold the tape with both hands, shoulder-width apart.

B. Lift your right foot off the ground and extend your leg forward. Bend your left knee as much as you can, tucking your hips back without leaning your torso. Keep your arms extended at all times. Do the same with the other leg.

8. Lateral displacement

– (Lu Christovan/)

The. Place a mini band below your knees and get into a squat position with your feet waist-width apart.

B. Step your right foot to the side, then bring your left foot closer, without letting the band slacken. Repeat to the other side.

9. TRX Squats

– (Disclosure/)

Standing, grip the TRX handles with your arms extended. Do the squat as if you were sitting on a stool. Keep your spine straight and lower as much as you can, trying to bring your butt closer to your heels on the floor. 40 seconds

10. Lunge on the bozu

– (GOOD SHAPE/GOOD SHAPE)

Step with your leg on the bozu and bend your knees to 90°. Engage your core to maintain balance.