How to Do the Squat and Squeeze Butt Exercise

Want to tone your thighs? The squat and squeeze butt exercise not only firms your inner thighs, but also strengthens your hips, quadriceps, and hamstrings. The squat and squeeze is an excellent exercise to help to achieve the lean thighs you desire.

Difficulty: Challenging

Instructions

Things You'll Need:

• any ball between the size of a soccer ball and a medicine ball

How to do a squat and squeeze butt exercise

1. Stand with perfect posture. Your feet should be hip distance apart.

2. Place a ball between and above your knees.

3. Slowly bend at the knees like you’re about to sit on a chair while squeezing the ball. Try to squat as low as you can go or until your butt is inline with your knees.

4. Make sure your knees do not extend beyond your toes.

5. Slowly ease up to the starting position.

6. Repeat 10 to 15 times for 1 to 3 sets.

Tips & Warnings

• When you’re squatting, don’t bend lower than 90 degrees.
• If the ball drops from between your knees when you squat, you are not engaging your inner thighs.
• Make sure when you squat you can see your toes. If you’re knees extend further than your toes, there is an increased chance of injury.
• If you feel pain, stop immediately.
• Consult with a doctor before beginning any exercise program.

Resources

• Demonstration of Squat and Squeeze
• Medicine Ball Squat and Squeeze

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