How to Tone the Butt With a Pile Squat

Using an extension of the basic squat, the pile squat, is a great way to tone all the muscles of your butt at once in the privacy of your home. So try out this simple exercise if your butt isn't looking exactly the way you want it to and it's time to shed those winter clothes!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Dumbbells

1. Warm up your legs and butt by jogging in place or around your home for 5 minutes. Then stretch each leg using sitting and standing stretches until your leg muscles feel loose.

2. Get into position by standing with your feet flat on the floor, spine straight, shoulders back and chest high. Using the best posture possible will evenly distribute your weight and help you keep balance throughout the exercise.

3. Take a dumbbell in each hand (start with a light dumbbell of 2 or 3 lb. and increase to heavier weights as your skill and ability increase) and let your arms come to rest at either side of your body.

4. Spread your legs wide apart and point your feet at a slightly outward angle. Keep your back and shoulders straight in this posture.

5. Bend your knees in a sitting movement. Throughout this movement focus on slowly bringing your butt backwards while still keeping your back straight. Focus on keeping your butt back instead of moving your knees forward to really work and tone the muscles. Try to keep your knees from extending too far past your toes.

6. Keep bending your knees until your thighs are parallel to the floor. Keep your arms hanging down in the same position as they originally were. Rise out of the squat by lifting your butt back to its original position.

7. Start out by doing 3 sets of pile squats with 10 squats in each set. As your strength and endurance increases, use heavier weights and more sets of squats.

Tips & Warnings

• Use this exercise by itself or combine it with a variety of other butt-toning exercises such as lunges and step-ups to create a whole butt-targeted exercise routine.
• Although you may be tempted to move your head down with the squat, keep it focused straight ahead through the exercise.
• Add butt clenches to your pile squats to further tone by simply clenching your butt cheeks together as you bend into the squat and holding until you return to the standing position.
• Keep your back as straight as possible during this exercise. Using weights with a curved back could cause serious damage to your spine.

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