Squatting 200 Times A Day And Still No Buns?

You’re squatting 200 times a day and still no buns…  If you have been squatting all day every day and feel like you are no closer to that Kim K booty that you desire, then you are doing it wrong. In fact, you could be causing more harm than good. If not done right, you could be doing 500 squats a day and still be no closer to filling out those jeans. It's time to ditch the 50 squats a day challenges, ditch the inspirational photos and ditch the idea that squatting is about numbers over technique. Here are the four things you need to know to make those squats count.  

Let’s talk technique 

If your technique is not right, you could be doing as many as 500 squats a day and still see no results. Sure they look easy, but when an exercise becomes too routine or monotonous we are likely to drop the ball on the finer details.  

Do: Remember to keep your feet shoulder width apart, your spine nice and neutral and your feet planted firmly on the ground. Do pretend you are sitting back into a chair… like a lady of course.  

Don’t: Allow your knees to pass your toes on the way down. If this is occurring you are leaning too far forward. Don’t arch your back on the way down or allow your feet to lift off the ground.  

Let’s talk squatting daily  

Sure it sounds like it will get you closer to your goal, but squatting every day is actually going to cause more harm than good. Rest days apply to all your muscle groups, which means your glutes will need days off too! That pain that you experience is both a sign of growth and a sign that your muscle fibers are breaking apart. If you don’t allow time for them to repair your glutes won’t be able to grow no matter how many squats you do.  

… Which brings us to protein… 

We have all heard of bulking and shredding and all the protein shakes and names that fall in between and while it may be easy to assume it’s a body builder’s game, protein is essential to all muscle growth. Whether you are focusing on your entire body or a particular muscle group, your protein intake is as important as your exercises. Ensure you add protein-rich foods into your diets such as chicken, fish, and eggs and ensure a protein shake is part of your post workout routine.  

Finally, add resistance.   

 Regular squatting is perfect for the beginner and will help bring you closer to a more toned backside however if growth is the end goal, squatting alone will not suffice. Your glutes, like any muscle group, requires resistance for growth. Start with light weights and work your way up, increasing your weight size every two weeks. Try sticking to 12 reps during your exercises.