These Are the 3 Most Effective Squat Variations to Grow Your Booty

Updated on March 4, 2018 at 1:05 PM

POPSUGAR Photography | Diggy Lloyd

Squats are one of the most effective moves you can do to strengthen your lower body and build a booty. But not just any squats! Do these three variations to make the most of your gym time and really target that tush. Booty gains, here you come!

Dumbbell Thrusters

Do this exercise with medium-to-heavy dumbbells or a barbell.

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.

Do this exercise with a medium-to-heavy dumbbell, a kettlebell, or medicine ball.

Start standing with your feet wider than shoulder width, holding one dumbbell in both hands.
With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position. This counts as one rep.