Yes you can!
Squats have become a hype thing,and everywhere you can read “she squats” or “without squats no ass” etc etc
Squats is a very good exercise of course,and is a mass builder exercise. It is a compound exercises that involves a lot of muscle groups and will produce a lot more
anabolic hormones which is something you want if you want to gain muscles.
Squats will not only help to build your lower body,but it will also help to build more muscles all over due to the hormones your body release from it.
Is squat that great to build a big butt?
I would say, not for everyone. and what I mean by that is :
* Some women are more quad dominant,and if they are, it is hard for them to let their gluteus do the job in squats,because their thighs(quads) takes over and do most of the job. so instead of build big gluteus, they build even bigger legs and not so much gluteus.
* Some women are more gluteus dominant(like myself),and if they are, they don’t have to do much to involves their gluteus for an exercise like squats or other leg exercises,because their gluteus will work really good and not let their quads take over too much. BUT it is harder for these girls to develop quads, their quads will not do their job as effective as they should and their legs stays smaller.
Women who are quad dominant and want to gain a bigger butt should focus more on sumo squats,as deep as they can go,you will have your legs wider apart and toes pointed more to the sides, this will help target the gluteus better
They also need to incorporate isolating exercises like donkey kicks,glute kick backs,glute bridge etc, to help fire up their gluteus
These isolation exercises will not by themselves give you a bigger butt, but they will absolutely help you find better glute contact when you perform squats and other leg exercises that involves both gluteus and quads.
The better glute contact you will get, the better you will build those buns.
Squats are not the only exercise that will help you build big gluteus, there are a lot of exercises that will do:
*One leg deadlift
And also, you have to learn how to train with better glute contact, this is not something you do over night, you need to practice,practice and practice
So give it time,and practice with your body weight only at first,and concentrate on your gluteus,. think “GLUTEUS” Imagine that your body is just a glute and nothing else. gluteus,gluteus,gluteus!