The most important part of squats is getting the form right – the movement (much like any exercise) is designed to cater specifically to a set of muscles, and the only way to ensure that you’ll see results is if you make sure you’re working the right muscles. That comes from doing the movement right!

Pay very close attention to his explanation and execution, and then give it a shot yourself!



By | 2014-07-10T16:02:48+00:00 July 10th, 2014|Booty, Building A Home Workout Routine, Legs|10 Comments

About the Author:

The proud leader of the #bgg2wlarmy, Erika Nicole Kendall writes food and fitness, body image and beauty, and more here at #bgg2wl. After losing over 150lbs, Kendall became a personal trainer certified in fitness nutrition, women's fitness, and weight loss by the National Academy of Sports Medicine. She is also certified in sports nutrition by Precision Nutrition. She now lives in New York with her husband and children, and is working on her 6th and 7th certifications because she likes having alphabet soup at the end of her name.


  1. Sara December 26, 2010 at 6:36 PM - Reply

    Hello Erika,

    I can not seem to do a squat to save my life!!! I mean my center of gravity must be off or something because i can not hold my body weight to bend my knees and hold my weight. I can get a little down but not the correct way to see any results i don’t think…any suggestions?

    Please help 🙁

    • Erik January 12, 2011 at 3:40 PM - Reply

      Sara, a good way to do squats so that you dont fall but get low enough is to squat using a bench or chair. Put feet (shoulder width apart) about 6 inches from the bench. Push hips back first, dont bend the knees first. Keeping your back straight up (chest out, head up), bend down so that your butt touches the bench. Try to not sit on the bench but explode back up into the standing position. Do 15 to 20 and you will feel the burn. I use this method often with my training clients who are begining or who are strugling to get low enough. hope that helps.

      • David A. Miller February 27, 2011 at 11:02 PM - Reply

        Sara the key is thinking more about your hips and glutes more that you are thinking of your legs. Keep the glutes tight thru the lowering phase and try to tighten them even more as you begin to drive back up. Also keep you weight on your heels for the entire time and push thru the heels NOT the balls of your feet as you drive up.

        • Sara February 28, 2011 at 11:41 AM - Reply

          Thanks for the tips…i tried it the way you mentioned and pushed up with the heels and it worked better. I will perfect them…

          Tks again 🙂

  2. alicia April 5, 2012 at 5:59 PM - Reply

    Lunges work too..I have never had a bodacious booty but I have been working with what I got and its actually tighter and rounder

  3. Lynaya July 15, 2012 at 9:08 PM - Reply

    Will squats make my hips smaller? I want a bigger booty and I don’t want to lose my hips.

    • Erika Nicole Kendall July 16, 2012 at 9:53 AM - Reply

      It depends on what hips you’re referring to – are you referring to the space where your hip bones actually rest, or are you referring to the space around the thigh area that most people usually mean when they say “hips?”

  4. gabriela July 9, 2016 at 10:09 AM - Reply

    I tried doing 1000 squat challenge bu gave up at 600 , and i don’t even feel pain in my legs or anything . I don’t get it what did I do wrong ???

    • Erika Nicole Kendall July 10, 2016 at 6:52 PM - Reply

      You might not’ve been doing them low enough, or holding the position for long enough, or it might be time to start adding a little weight to your squats!

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