The Cold Hard Truth: On Sports

Use These 5 Moves To Get That Nice Round Booty

Use These 5 Moves To Get That Nice Round Booty

BY Matthew Long


One of the most notable areas that women say they want to target in their workouts are the guts.  We know that squats are the best way to work your buns, hips, and thighs. It also helps rid you of cellulite, as well as give you that sexy shape you are looking for.

What most people don’t realize there are 3 muscles that make up the guts. Because of this, there is more than one muscle that makes your butt, there is more that one way to do your squats, and realistically there are dozens of experiences to choose from. I have narrowed this pool down to 5 different squats to help you get that round booty.

1. Goblet Squat

  • Begin by holding a dumb-bell or kettlebell against the middle of your chest.
  • Set your feet shoulder-width apart, with toes pointing slightly out.
  • While keeping your weight on your heels, start pushing your hips back and towards the floor.
  • Your hips should move before your knees bend.
  • Keep your chest up and try to wedge your elbows in between your knees at the bottom point of the movement – when your posterior is level with your thighs.
  • Even if you can’t reach your knees, focus on pushing them slightly apart.
  • Initiate the second part of the move by driving your hips forward to return to the start position.


2. Pistol Squat

  • Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
  • Raise your right leg off the floor and hold it there.
  • Flex your right ankle so that your toes are higher than your heel.
  • Your right leg should be straight.
  • Brace your core.
  • Push your hips back and lower your body as far as you can.
  • As you lower your body, raise your right leg so that it doesn’t touch the floor.
  • Pause, then push your body back to the starting position.
  • Keep your torso as upright as possible.

3. Plié Squat

  • Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.
  • To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
  • Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
  • Only go down as low as you can without compromising your flexibility or your balance.
  • Push back to start without locking the knees.

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  1. Bulgarian Split Squat
  • Stand with dumbbells grasped to sides facing away from bench.
  • Extend leg back and place top of foot on bench.
  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
  • Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.


5. Jump Squat

  • Stand with your feet shoulder-width apart, arms hanging at your sides.
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.



Remember the number reps, and the variation of sets will depend on your fitness level. I recommend negative pyramid sets. With pyramid sets, you start with a set of 8-12 reps, then increase that to 10-14 reps (usually at a heavier weight). Depending on if you are doing 4 sets or 5 sets, for you final 2 or 3 sets you will be negative sets. Negative set are until exhaustion. Negative pyramid set a great way to build muscle and create endurance with the muscle.

Again, this will be based on your fitness level. If you are not able to maintain form while exercising, make sure to adjust to something with a lower fitness level. This will help you avoid injury and ensure safety.


Follow Matthew Long on Twitter @mattlongsports for updates on all things sports and entertainment, and listen to The Cold Hard Truth: On Truth radio show Tuesdays from 8:30p-10:30p EST on MRN Broadcasting powered by


Use These 5 Moves To Get That Nice Round Booty
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Use These 5 Moves To Get That Nice Round Booty

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