How many squats a day for a nice bum?

Having a nice, toned bum is a common fitness goal for many people. Squats are one of the best exercises for building a round, lifted rear. When done properly and consistently, squats can help shape and tone the glutes (bum muscles) and thighs. But how many squats should you do per day to see results?

How Many Squats Per Day for a Nice Bum?

Most trainers recommend doing 3-5 sets of 10-20 squats, 2-3 times per week. This equals 60-100 squats 2-3 days a week, or 120-300 squats per week. Doing this consistently can lead to a firmer, more lifted bum in 4-8 weeks.

Here are some general squat guidelines for a nice bum:

  • Beginners: 2-3 sets of 10-15 bodyweight squats, 2-3x per week
  • Intermediate: 3-4 sets of 15-20 bodyweight squats, 3x per week
  • Advanced: 4-5 sets of 20+ squats, 3-4x per week (weighted or bodyweight)

The key is progressively overloading the muscles by adding more sets, reps and weight over time. This stimulates muscle growth in the glutes, hamstrings and thighs.

Proper Squat Form

To effectively target the bum muscles, proper squat form is crucial. Here are some tips:

  • Stand with feet shoulder-width apart, toes slightly turned out
  • Engage core muscles
  • Initiate movement by pushing hips back and bending knees to lower into squat
  • Descend until thighs are parallel or below parallel to floor
  • Keep knees aligned over toes, avoid letting knees collapse inward
  • Press through heels to drive back up to starting position

Avoid rounding or arching lower back. Keep chest up and engage core. Go low enough to activate glutes and hamstrings without compromising form.

Squat Variations

For maximum bum sculpting effects, incorporate different squat variations into your routine. This hits the glutes from multiple angles.

Bodyweight Squats

Great for beginners or as a warm up. Stand with feet shoulder-width, toes turned out slightly. Squat down while extending arms in front of you for balance. Aim for 2-3 sets of 15-20 reps.

Goblet Squats

Hold a dumbbell or kettlebell at chest height, elbows tucked in. Squat down, driving knees outward. The weight helps anchor upper body. Do 2-3 sets of 10-12 reps.

Sumo Squats

Widen stance with toes pointed out further. Push hips back and squat down, squeezing glutes at the top. Focus on external rotation. Do 2-3 sets of 12-15 reps.

Bulgarian Split Squats

Elevate rear foot on bench. Squat down on front leg, lowering until knee almost touches floor. Great for single leg focus. Do 2 sets of 10-12 reps per side.

Weighted Back Squats

For advanced lifters. Hold a barbell across back shoulders. Squat down, keeping core tight. Use lighter weights and focus on form. Do 4 sets of 6-10 reps.

How Long to See Results?

With consistent squatting 2-4 times per week, you can expect to see some toning and lifting of the glutes in 4-8 weeks.

However, maximum bum shaping takes much longer. It can take 12+ weeks of progressive squatting to build significant muscle mass in the glutes and hamstrings.

Be patient and focus on gradually increasing difficulty. Take periodic progress pics and measurements to help track changes.

Maximizing Bum Sculpting

While squat form is important, there are other tips to maximize your bum gains:

  • Activate glutes before squatting – Do glute bridges, kickbacks,etc to turn on glutes.
  • Use weights – Dumbbells, kettlebells or barbells increase resistance.
  • Control tempo – Squat down slowly for 3-5 sec, pause, then power up.
  • Go below parallel – This increases range of motion for more glute activation.
  • Squeeze glutes at top – Hold for 1 sec and focus on contraction.
  • Allow rest between sets – 60-90 sec rest enables you to lift heavier.

Additional Exercises for a Nice Bum

For maximum bum gains, solely doing squats is usually not enough. incorporate additional moves to target the glutes from other angles.

Hip Thrusts

Lie on ground with shoulders elevated on bench. Drive hips up explosively, squeezing glutes hard. Great for upper glute muscles. Do 2-3 sets of 15-20 reps.

Glute Bridges

Lie on floor with knees bent, feet flat. Raise hips, squeezing glutes at the top. Hold for 1-2 sec. Do 2-3 sets of 12-15 bridges.

Donkey Kickbacks

On all fours, raise one leg behind you and kick back strongly. Focus on controlled, powerful movement. Do 2-3 sets of 15 per side.

Clamshells

Lie on side, knees bent. Keeping feet together, raise top knee without rotating pelvis. Do 2-3 sets of 15 per side.

Lunges

Step forward into a lunge, lowering until rear knee nearly touches floor. Push back up through front heel. Do 3 sets of 10-12 reps per side.

How to Incorporate Squats into Your Routine

Aim to squat at least 2-3 times per week for best bum sculpting results. Here’s how to effectively incorporate squats into an exercise routine:

  • Do bodyweight squats as a warm up before lower body strength training.
  • Perform 3-4 sets of heavy back or front squats as the first exercise on leg day.
  • Follow heavy squats with unilateral moves like lunges or Bulgarian split squats.
  • Save endurance training for last – lighter sets of 15-20 reps of goblet squats.
  • On upper body days, do bodyweight squat circuits as active rest between sets.
  • Mix up foot placement – wide stance, narrow stance, toes forward/out.

Cycling heavy strength workouts with higher rep endurance training ensures you’re building muscle size while toning the glutes.

Sample Bum Building Squat Workouts

Here are two sample squat routines to incorporate for a sculpted rear:

Workout 1: Heavy Strength Focus

  • Back Squats – 4 sets x 6-10 reps (increase weight each set)
  • Goblet Squats – 3 sets x 10-12 reps (light-moderate weight)
  • Bulgarian Split Squats – 3 sets x 10-12 reps each side
  • Glute Bridges – 2 sets x 15-20 reps

Workout 2: Hypertrophy Focus

  • Goblet Squats – 4 sets x 12-15 reps (moderate weight)
  • Walking Lunges – 3 sets x 20 reps each side
  • Bodyweight Squats – 3 sets x 20 reps
  • Jump Squats – 4 sets x 8-10 reps
  • Glute Kickbacks – 2 sets x 15 reps each side

Ideal Number of Squats Per Week

For optimal bum lifting effects, aim for:

  • Beginners – 60-100 squats 2x per week
  • Intermediate – 100-150 squats 3x per week
  • Advanced – 150-300+ squats 4x per week

Spread these sets out over your training days, doing a mix of heavy strength work and higher rep endurance training. Prioritize proper form over high reps.

Listen to your body and allow adequate rest between squat sessions to enable muscle recovery. Take a light week with reduced squat volume every 4-6 weeks.

Squat Precautions

While squats are very effective, take care to squat safely with proper form:

  • Use lighter weights and master form before increasing load
  • Descend slowly under control
  • Avoid letting knees collapse inward
  • Don’t sacrifice form to reach extreme depths
  • Keep lower back neutral, avoid rounding
  • Use spotter or squat rack for heavy barbell squats

If you experience knee or back pain, reduce range of motion and weight. See a physical therapist or trainer to improve mobility and technique.

Other Lifestyle Factors

While heavy squatting is key, other factors help enhance your bum gains:

  • Eat in a slight calorie surplus – To support muscle growth in glutes
  • Eat enough protein – 1-1.5g per pound of bodyweight daily
  • Get adequate rest – Muscles recover during quality sleep
  • Manage stress – High cortisol can hinder muscle growth
  • Stay hydrated – Drink plenty of water before and after workouts

Conclusion

Doing 60-300 bodyweight and weighted squats per week, along with other glute exercises, can help sculpt a lifted, toned bum. Focus on progressive overload by gradually increasing weight and difficulty over 12+ weeks. Squat with proper form to avoid injury. Aim for 2-4 dedicated lower body sessions per week that emphasize compound lifts like squats paired with targeted glute moves like bridges and lunges. With dedication and consistency in your strength training routine and diet, you can safely shape your best asset!

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