If you want to build a well-balanced physique, you need to integrate squats for glutes. The glutes are one of the major muscle groups of the lower body, well-known for their rounded appearance when built.
One of the many squats benefits is targeted activation of the glutes to produce muscle growth and improvements in strength. Using squats to train the glutes can actively promote desired muscle growth to achieve this.
Top 7 Squats Variations For Glutes
Try these glute-focused squats to build muscle and achieve an aesthetic, rounded appearance.
7 Best Squats For Glutes
Don’t know where to start or what exercises to choose to train your glutes? Use these top squats for your glutes to achieve your fitness goals.
Dumbbell Sumo Squat
The dumbbell sumo squat is a popular lower-body exercise that integrates a wider foot stance to increase muscle engagement. It engages the glutes, quadriceps, hamstrings, adductors, and other muscle groups to support movement and stability.
The glutes produce hip extension in the lifting phase of the squat, necessary for returning to the standing position. This exercise is effective for strengthening both of these muscle groups to enhance functional performance and produce muscle growth.
How to do
- Pick one dumbbell from the weight rack for this exercise.
- Grip the dumbbell at the base with both hands.
- Position your feet wider than shoulder-width apart.
- Point your toes slightly outwards.
- Hold the chest high.
- Allow the arms to hang with the dumbbell in your hands. This is your starting position.
- Inhale and bend at the knees to lower down into a squat.
- Aim to lower enough that the thighs are parallel to the floor.
- Pause at the bottom.
- Exhale and push through the feet to return to the starting position.
Tips
- The only part of the body that should be moving in the dumbbell sumo squat is the legs. Everywhere else should be still but remain activated to maintain form and stability during the exercise.
- Do not lift the heels from the floor or let the knees cave in. Press the entire foot flat into the ground and drive the knees towards the toes.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–4 | 4–6 (Explosive) |
Barbell Squat
The barbell squat has to be one of the most used lower-body exercises by lifters. It is one of the main lifts in powerlifting and CrossFit competitions. It integrates multiple muscle groups and joints to perform the movement pattern. The rhomboids, glutes, quadriceps, and biceps, are engaged in this full-body exercise.
The high bar squat has greater gluteus maximus and medius muscle activity than the low bar squat. In the high bar squat, the barbell is placed on the upper traps. The low bar squat positions the barbell on top of the rear deltoids.
How To Do
- Find an available squat rack.
- Adjust the height of the bar to around shoulder height.
- Step up to the bar.
- Place your hands on the bar in an overhand grip just outside shoulder-width.
- Bend the knees and move underneath the bar, positioning it on your upper traps.
- Straighten the legs to remove the bar from the rack.
- Take a few steps back.
- Position your feet hip-width apart. This will be your starting position.
- Inhale and bend the knees to lower down into the squat.
- Stop when your thighs become parallel with the floor. You can go lower if proper form is maintained.
- Pause at the bottom.
- Exhale and drive through the feet to return to the starting position.
Tips
- Do not drop your chin, as this can cause the lifter to hunch forward, risking balance loss or back injury. Keep the eyes drained directly in front of you, maintaining a neutral spine throughout the exercise.
- Keep your chest up throughout the barbell squat. Dropping your chest can place strain on the spine, risking potential injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 1–3 | 1–5 |
Front Squat
The front squat is one of the squat variations that lifters can use in their workout sessions. There are many front squat benefits, like strengthening the lower body and enhancing glute activation. In the front squat, the barbell is held at the lifter’s front. This increases muscle activation of the erector spinae and anterior deltoids, engaged to adjust to the weight load.
Altogether, the front squat is an effective exercise for engaging full-body muscles. This is advantageous in strengthening and stimulating muscle growth in multiple muscle groups, like the glutes and anterior deltoids.
How To Do
- Find an available squat rack.
- Adjust the barbell to about shoulder height.
- Clasp the bar in an overhand grip just outside shoulder-width.
- Bend the knees and move underneath the bar.
- Push the elbows underneath the barbell and forward. This new positioning will naturally cause both palms to face up or behind you.
- Straighten the legs to lift the barbell off the rack.
- Focus on keeping the elbows in line with your shoulders to avoid them drooping and potentially dropping the bar.
- Move a step or two away from the rack.
- Position your feet about hip-width apart.
- Inhale and bend at the knees to lower down into the squat. Both thighs should end up parallel to the ground or lower at the bottom.
- Pause.
- Exhale and push through the feet to return to the starting position.
Tips
- Use the visual cue of driving the feet through the floor to return to a standing position. This will encourage more lower-body muscle engagement in the squat.
- Keep your chest high and core engaged to prevent the torso from hunching forward. Doing this is also productive for deterring the barbell from falling, helping to reduce injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 10–15 |
| Power Training | 4–5 | 2–5 |
Dumbbell Goblet Squat
The dumbbell goblet squat is named after the hold used to grip the dumbbell. Lower body muscles like the glutes, hamstrings, adductors, and abductors are put to work in this exercise.
For lifters who are limited on gym equipment but want to strengthen their lower body, this exercise is perfect. Its activation of lower body muscles can help stimulate hypertrophy and strength improvements in the glutes.
How To Do
- Pick one dumbbell from the weight rack.
- Grasp one end of the dumbbell, cupping it in both hands.
- Hold it vertically at your chest, locking your elbows down tight at your stomach or sides. This is your starting position.
- Inhale and bend the knees to lower down into a squat.
- Pause when the thighs become parallel to the floor or lower.
- Exhale and push through the feet to return to the starting position.
Tips
- Activate the core, keeping it engaged to maintain an upright torso when executing the goblet squat. This will help prevent the torso from falling forward, the lifter from losing balance, and the spine from being stressed.
- Do not allow the knees to cave in or fall outwards. Aim to drive the knees towards the toes to deter potential injury to the knee or ankle joints.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–6 | 4–6 |
| Hypertrophy | 3–5 | 8–12 |
| Endurance Training | 2–4 | 15–20+ |
| Power Training | 3–5 | 3–5 |
Hack Squat
The hack squat is a lower-body machine exercise that all fitness levels can take advantage of. Plus, there are many variations that incorporate different foot positions to encourage different muscle activation.
Lifters can benefit from implementing the hack squat into their training, using it to exercise the glutes, quadriceps, and hamstrings. It can help improve body composition in the lower body, encouraging muscle growth to achieve an aesthetic appearance.
How To Do
- Locate an available hack squat machine.
- Stand in the machine, resting your upper body against the backrest.
- Grasp the handlebars in an overhand grip.
- Place your feet hip-width apart in the middle of the platform. This will be your starting position.
- Inhale and bend the knees to lower down into a squat.
- Pause at the bottom, where your thighs are parallel to the ground or lower without compromising form.
- Exhale and drive your feet into the platform to return to the starting position.
Tips
- Push through the heels to increase glute engagement in the hack squat. Comparatively, you can drive through the balls of the feet to increase quadriceps engagement.
- Try to keep your lower back against the back pad throughout the exercise to deter arching of the back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 3–5 |
Smith Machine Squat
The Smith machine squat is a beginner-friendly variation that offers lifters an opportunity to get accustomed to holding a bar during the squat. Beginner lifters can strengthen the lower body and eventually progress to using barbell squats.
Compared to the free weight squat, the Smith machine’s electromyographic, or EMG, activity is less significant. This refers to the electrical signals muscles produce during physical activity, allowing researchers to study muscle contraction and engagement better. Even so, the Smith machine squat still recruits major muscle groups, like the quadriceps and glutes.
How To Do
- Find an available Smith machine.
- Unlatch the bar and raise it to shoulder height.
- Grip the bar in an overhand grip just outside shoulder-width apart.
- Step underneath the bar, setting it on your upper traps.
- Plant your feet into the ground, straightening your legs and twisting to unclasp and lift the bar.
- Move your feet a step forward and hip-distance apart. This is your starting position.
- Inhale and bend at the knees to lower down into a squat.
- Pause when your thighs become parallel to the floor.
- Exhale and drive the feet into the ground to return to the starting position.
Tips
- Your feet should never be directly underneath you in the Smith machine squat. If you do, the heels will need to come up off the ground to allow this movement. Position the feet a step forward to get into a ready stance.
- Enforce slow and controlled movement throughout the Smith machine squat to increase muscle engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Hatfield Squat
The Hatfield squat places more weight load on the upper back to reduce stress on the lower back. This exercise can benefit lifters who may experience chronic low back pain but still wish to strengthen their lower body.
This squat effectively activates the glutes to promote improvements in muscle mass and strength. Lifters wishing to build their glutes can benefit from the Hatfield squat, one of the many top squats for glutes.
How To Do
- Find a safety squat bar for the exercise.
- Set it up in a weight rack, adjusting the height to reach your shoulders.
- Bend your knees to move under the bar so that it rests on your upper traps.
- Grip the handlebars, maintaining a bend in the elbows.
- Straighten your legs to lift the safety bar off the rack.
- Take a few steps back.
- Position feet hip-width apart.
- Inhale and bend at the knees to enter a squat.
- Pause at the bottom when the thighs hit parallel or lower.
- Exhale and push through the feet to return to the starting position.
Tips
- Set an appropriate weight on the bar for your first time performing the Hatfield squat. As you grow more confident and secure proper form, slowly increase weight load.
- Maintain an engaged core throughout the squat to protect the spine and prevent the torso from tipping forward.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 |
Best Glute-Focused Squat Workout Routine
This sample glute-focused squat workout routine emphasizes a rep and set scheme that promotes hypertrophy.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Barbell Squat | 3–4 sets | 8–12 reps | 30–90 seconds |
| Front Squat | 3–4 sets | 8–12 reps | 30–90 seconds |
| Dumbbell Goblet Squat | 3–4 sets | 8–12 reps | 30–90 seconds |
| Dumbbell Sumo Squat | 3–4 sets | 8–12 reps | 30–90 seconds |
| Smith Machine Squat | 3–4 sets | 8–12 reps | 30–90 seconds |
Anatomy Of The Glutes
Gluteus
Large, superficial muscles located at your buttocks just below your lower back area.
The gluteal, or gluteus, muscle consists of a group of muscles in the buttocks. It is made up of the gluteus maximus, gluteus medius, and gluteus minimus muscles. Out of the three, the gluteus maximus is the largest, reaching from the hip to the buttocks.
It is critical in its function of stabilizing the pelvis to maintain upper and lower body alignment. It enables propulsion, or forward motion, needed for various movements like walking, jumping, and running.
In the squat movement, the gluteal muscles are necessary to control the body’s descent. The gluteus maximus had a 70% muscle activation rate in the front squat of competitive bodybuilders in one study. Each of these squats for glutes activates this muscle, improving muscle mass and strength in this lower body muscle.
Benefits Of Squats For Glutes
Do squats work glutes? Throughout this article, squats were confirmed to engage the glutes to control the descent and propulsion of the hips. Below, find out more about the benefits of squats for glutes.
Supports Knee Health
Using squats to improve glute muscle mass and strength isn’t the only benefit of these exercises. Performing squat-based movements can support knee health, improving joint flexibility and mobility in the ankles, knees, and hips. To put the importance of maintaining joint health, losing only 1cm of flexibility increases injury risk by a whopping 6%.
Resistance exercises like the front and back squat can positively influence flexibility and mobility. Plus, strengthening muscles like the glutes can reduce knee strain by stabilizing the pelvis, which aligns the knees and legs. When not properly aligned, this can cause strain to the joint, risking improper tracking of the kneecap and resulting in pain. In meniscus surgery patients, strengthening the gluteus medius improved knee joint pain and functional recovery.
Increase Strength & Muscle Mass
By appropriately and consistently implementing glute-focused exercises into your weekly routine, the glutes will grow and strengthen. Stimulating muscle groups like the glutes will result in incremental improvements.
As muscle mass and strength improve, other benefits will arise, such as increased lean body mass and bone density. This is productive for establishing a balanced and defined physique while enhancing athletic and functional performance.
Enhances Functionality
Adding squats for glutes into your workouts is also productive for improving functional performance. Squats are considered functional exercises. This means they replicate daily tasks or actions, like sitting down or bending down to lift groceries.
By integrating these movements into your training, you make positive impacts on your functional strength. Squats promote numerous benefits in supporting cartilage repair, enhancing joint function, and boosting strength to altogether improve functional performance. Increasing functional strength can significantly impact performance in real life by decreasing injury risk and enhancing coordination, strength, and balance.
Tips To Maximize Your Glute Gains
Many lifters have a goal of producing gains in muscle mass, which can be challenging if not appropriately taken on. That’s why we suggest using these helpful tips.
- Do Not Skip Rest Days — Although you may be eager to grow your glutes, never skip rest days. Muscles need at least twenty-four hours to rest and repair after a training session. For some lifters, based on your current fitness level and workout intensity, the muscles may need days to recover.
- Integrate Progressive Overload — As the body adapts, new challenges must be placed on it to encourage growth. In situations like this, implementing progressive overload will help encourage continuous results in muscle growth. This can be done by increasing the weight load by a few pounds every week or so.
- Eat To Fuel Growth — Enough protein needs to be consumed to support muscle growth. A lifter should consume 1.4–2 grams of protein per kilogram of body weight per day to build muscle mass.
- Use Recovery Tools — Use recovery methods or tools like stretching, foam rolling, or massage guns to increase blood flow and release lactic acid. With these tools, recovery time can be reduced and muscle tension decreased.
- Consider Supplementation — Hitting your nutrient goals may be challenging for some, and in cases like this, supplementation comes in handy. Many supplementation options are open for greens, creatine, protein, or BCAAs
Conclusion
Lifters wanting to build their lower body should not overlook squats for glutes. These effective exercises establish the proper muscle activation to stimulate muscle growth and strength gain in muscles like the glutes. With proper programming and nutritional support, lifters can easily grasp their desired aesthetic and functional goals in building their glutes.
Frequently Asked Questions
Not enough research is available to provide a definitive answer to this question. Typically, the sumo and barbell back squat are used to increase the engagement of the glutes. Lifters can consider trying which exercise works best for them.
Building the glutes using only squats is doable if progressive overload is utilized to encourage continuous growth. It is typically encouraged to use other exercises, like the barbell hip squat and lunge variations, to increase glute engagement.
Rather than asking how many squats a day you should do, consider instead of implementing a quality workout program. Consistently training the glutes, integrating rest days, and hitting protein goals will support muscle growth.
If you’re experiencing fat loss, this may be the reason your glutes are getting smaller. Examine your diet to see if you’re consuming enough protein to maintain muscle mass while in a caloric deficit.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
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