These Are the 3 Most Effective Squat Variations to Grow Your Booty
![](https://media1.popsugar-assets.com/files/thumbor/pCzs_8LjJxna7Wa8RBRsLmo0d6s=/fit-in/792x724/top/filters:format_auto():upscale()/2018/01/11/651/n/1922729/75e1d9935a5776f043a678.05221451_edit_img_cover_file_44493065_1515679576.jpg)
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](https://media1.popsugar-assets.com/files/thumbor/rNDYnWeq9RHNI7qt4AGvovXWm2s=/fit-in/792x792/filters:format_auto():upscale()/2016/12/16/640/n/1922729/d135cfd113590638_squat-and-press.jpg)
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.
![Goblet Squats](https://media1.popsugar-assets.com/files/thumbor/xxWanI3VG7yeaVZ0IHXrkfMPVs0=/fit-in/792x792/filters:format_auto():upscale()/2015/11/06/079/n/1922729/230b9e02_Circuit-One-Goblet-Squat.jpg)
Goblet Squats
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.
![Squat Jump](https://media1.popsugar-assets.com/files/thumbor/E72FSUi-McW50PQWxyVgg_3hGaw=/fit-in/792x773/top/filters:format_auto():upscale()/2015/03/17/914/n/1922729/cac4d6302ad4c77d_Jump-Squat.jpg)
Squat Jump
- Start in a squat with your arms by your sides.
- Swing your arms to the ceiling and jump.
- Land quietly as you return to the squat position. This completes one rep.
- You can also jump forward, backward, to the left, and to the right.