Glute Sculpting Squat Variations
In addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings especially since I compete in the bikini division of the NPC. I have posted some other fun glute exercises before like Hip Thrusters and Hovering Hip Abduction and thought I’d share two squat variations with you.
First up are kneeling squats in the smith machine (shown in video below on the left). I know some folks give the Smith Machine a hard time and while I agree its best to do weighted back squats with free weights outside the Smith Machine, I have incorporated kneeling squats and find it quite effective at targeting the glutes. That being said, these can also be done outside of the smith machine with a barbell or dumbbells in hand. I don’t recommend going super heavy with the weight in order to protect your joints. What you can’t really see in the video below is the yoga mat I have folded up and have rested my knees on. You are going to want some cushion there. Once you get in position, lower your self until your butt hits your calves then using your glute muscles, squeeze yourself up, keep your core tight and push your hips forward at the top. (Note: The motion will be slightly different if doing this outside of the Smith Machine since you would not be on a fixed track but the concept is the same.) During this workout session I did 4 sets of 10 at 90 lbs (45 lbs on each side)
Next up, pulsing goblet squats with a dumbbell (shown below on the right). These are pretty straightforward. Hold the weight at your chest. To hit more of your glutes and hamstrings keep your feet slightly wider than shoulder width apart with toes pointed out slightly. Keep your weight on your heels as you sit back and down. Hold and pulse for 2 counts or more if you like and repeat. The pulsing allows for more time under tension (how long the muscle is under strain during a given set) which is a factor when it comes to muscle hypertrophy/growth. During this workout I did 4 sets of 5 squats pulsing 2 times (at the bottom for total of 3 counts) between each squat using a 35 lb dumbbell.
Try them out and let me know what you think!
If you have any questions, do not hesitate to reach me 🙂
Nikki (Semi Professional Booty Builder 😀 )