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Pause Squats

One of the main reasons men and women lack booty results from squats is they do not activate the muscle before each concentric rep. Basically just doing the squat, often too fast.


Squat to just below parallel, hold for a 2 count, then flex (contract) your glutes, then squat the weight up. Keep the glutes flexed the whole way up. Do not just press the weight up with your quads.