Exercise 14 — Barbell Squats
Protocol: 12 reps
Target Muscle(s): Butt, Quads, Hamstrings
You didn’t think we forgot about dull, boring, uncolorful barbell squats did you? They’re not exciting, but they’re crazy effective when it comes to blasting the backside and stimulating butt growth — they’re the undisputed king of leg, AND butt exercises.
(1) Stand shoulder-width apart with a barbell across your traps
(2) Stick out your butt, maintain a flat back, and squat down until your thighs are parallel with the floor.
(3) Drive up through your heels, contract your butt, and return back up to start.