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Studies have shown that squatting also increases lower body strength and promotes better functional mobility and faster walking speed. Back squats work primarily the quadriceps, glutes, hamstrings and abdominal muscles. Read More. But there's one in particular that's rightfully hailed the king of all glute exercises - and that's the hip thrust. Do not allow your hips to sag!

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That's your core!

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This Is the 1 Exercise That Totally Transformed My Butt - and It's Not a Squat

Go as far as you can while maintaining a flat lower back. And if your knees or back hurt, stop and rest. If your goal is to build a bigger, stronger booty, this mistake could sabotage you, says Davis. Here, we break down the most common squat snafus and how to fix them. Keeping the midline in position helps to prevent back injuries. Extend and retract with control. Goblet squats are excellent for sculpting a toned, perky butt because the movement itself challenges primarily the muscles of the buttocks and thighs.

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