There is always one exercise that we all know and love and that is squats. When you think of butt(glutes) exercises you will most likely think of incorporating squats somewhere in your program and that is definitely how it should be. Squatting has the ability to make your butt bigger or smaller, depending on how you're squatting. More often than not, squatting will really just shape up your glutes, making them firmer instead of bigger or smaller. If you are losing body fat on top of performing squats, then your butt will likely shrink. If your glutes are building muscle, however, then your butt will appear larger.
But unfortunately all lot of girl I have dealt with in the past says that their butt gets bigger and not round and smaller the way they intended it to be. This is where two things comes into play... knowledge and diet! First you must know what happens when you break down the glutes and what happens with it when it recovers. Like most muscles in our body's when you put the right weight and intensity on it it will break down into micro tears. The first thing you body wants to do after this is to heal/repair the micro tears as quickly as possible and in doing so the muscle also gets stronger and increases in size. This is a very good thing and this is the goal for anyone that is training with weights... to build muscle and to improve your body's strength and muscle size.
The catch when it comes to squats is that body fat and muscle for most girls does not work good together. When you have been doing squats for a period of time and you see your butt growing and getting bigger than you anticipated there is one simple reason why this is happening. Diet, diet, diet...and this is where you must focus!
If you are not following a diet that is making you lose body fat you are doubling up on your but with the extra muscle you are building and the fat around your gluts. Some girls would tell me thy don't do squats because their butt gets to big. Please remember one thing... building legit genuine clean muscle is a very hard and consistent thing to achieve and when girls tell me it happens just like that I immediately realize it's the lack of knowledge that is making you think this way. Just try to imagine you go and take away all the fat on our but and only leave the glutes muscles what will you really be left with... you'll be left with 3 pants sizes smaller.
Squats is a great gluts exercise and you must always incorporate squats in your training program. If you want a full round butt squats is definitely one of the exercises you must do. But if you use exercises like this and incorporate the wrong diet and lifestyle with it will not have the desired effect you are looking for.
Make sure you get your body fat in a lower percentage so that you get the full positive effects of the squats you are doing and you will see the benefits of doing squats.
Gym Cat
For the strong