4 Side squats to improve glute volume and treat sagging
Side squats have a direct influence on the gluteus maximus and medius, which is why they are great for rounding, lifting and toning.
Side squats are one of the best to work on glute volume, as they treat the entire muscle hard when you start the movement.
It is worth mentioning that there are special squats to reduce flaccidity, and other very specific ones that are experts in legs and calves.
However, side squats have a direct influence on the gluteus maximus and medius, which is why they are great for rounding, lifting and toning.
You can also read: Exercises to tone legs and thighs effectively
4 Side squats to treat flabby glutes and improve volume
You can find all my exercise routines to lose weight and increase legs in imhealthylife.club
#1 Classic: 2 sets of 10 reps on each leg
To start, spread your right leg past the shoulder and place your arms in front to steady yourself. Then lower your body until your hips are parallel to your knees, stay in position for 5 seconds, and come back.
When you return, pick up your foot and repeat the same process but with your left leg. Try to keep the movement as continuous as possible to avoid excess fatigue in so few repetitions.
#2 Side shift: 1 minute
It is surely one of the first side squats you will learn to work your thighs properly. How do you do it? It’s very simple: lower your hips with determination and keep your legs comfortably open.
Next, walk in the same position to the right (play a bit with space), and then do the same but to the left. If you do not have a garter or elastic band, do not worry, since it is not a mandatory accessory to execute them effectively.
#3 With jumps: 2 sets of 10 repetitions
First, bend your knees at 90 degrees or with your thighs parallel to the ground and with your hands in front push yourself into a small jump to the side. Come down with your heels on the floor and your abdomen contracted. Then jump with the balls of your feet back to the starting position and repeat the movement.
Remember not to arch your back or swing your body forward, you could fall, lose your balance or make a bad movement.
#4 With a barbell or broomstick: 2 sets of 10 repetitions
You should know that side squats with bars or broomstick differ from the juice or classic position. In all three the direction of the feet and hands changes, so pay attention to perform them properly.
If they are lateral, you must support the bar or the stick on your back. Meanwhile, the elbows point towards the floor and the fingers of the hands in front. At that point, stand up straight, spread your right foot as if you were going to take a long step, and come down as usual. Later, return to the posture and repeat the same instruction with the left leg.
Technique to do the laterals correctly
Before getting into position, check out the following method, make sure you learn each movement as well as possible so that the results are noticeable. On the other hand, it is essential that the side squats are well done to reduce the risk of injuries and unnecessary muscle pain.
I mean, good technique is your only ticket to success! and the ‘jackpot’ after finishing the workout: shaped and lifted glutes.
- To do the side squats well, first keep your feet half apart, look up at the front and keep your back straight.
- Next, open your right leg a little more and place your arms in front to hold you in balance.
- Subsequently, descend without exceeding the knees of the big toe and when descending, take care not to lift the heel off the ground.
- Finally, return to the starting position, pick up the right leg, take a deep breath and repeat the same cycle but with the left side. Perform 2 sets of 10 reps and drink plenty of water when you’re done.
You can also read: The 5 best exercises to have a fitness body