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No other leg exercise will build good legs and bum more so than squats.
A truly good body is one that is “perfectly” proportionate, speaking from a muscular development perspective.
Yet so few people (mainly men) who lift weights regularly, do have a well-proportioned and complete body. Anyone who disagrees is deluded. Just like this guy.
You need to train your legs properly (and think about doing a thorough job on your whole body) when lifting weights. Otherwise it is dangerous both physically and aesthetically.
I generally train anywhere between 3-4 times a week (sometimes twice a day). For 20-50 minutes.
You don’t have to train in ridiculous amounts to get results. It’s all about stringing together as many productive workouts as possible (with good diet and lifestyle habits) over the months and years.
With that said, there are many types of squats you can do, such as:
Back squats
Front squats
Split squats
Parallel squats
Hack squats
Partial squats
Full squats
Snatch squats
Benefits from doing squats
- It strengthens the body overall
- It expands the ribcage (particularly effective if performed with heavy breathing)
- It builds muscles overall, if combined with a correct diet
- It boosts testosterone levels, improving jumping power, speed, functional movement of the body and the function of the digestive system
Back squats can also help to improve posture.
I recommend that you use all of squat movements above (if you can do them safely) over time with good periodization, and along with other leg exercises.
At the same time, use a variety of reps, sets, loads and speed of movement (tempo). This will allow full development of the different muscle fibers, therefore, full development of the leg muscles. (This also applies to upper body training).
Below is a short clip of me performing full range “ass to grass” squats: