Effective Way To Target Glutes In Squats!
I don’t usually boast too much about my achievements, it’s just not me. But when I realised how much progress I’ve made in my glutes in the past 10 months, I just had to share this progress pic along with this little golden nugget: How to target glutes in squats!
Google “How to grow your glutes”, and you’ll get endless amounts of people recommending squats. Squats work mainly the quads along with your glutes, but they don’t directly target the glutes.
This is the reason I stopped adding squats into my workouts and focused HEAVILY on isolated glute exercises. Little did I know that doing that was the wrong move!
Don’t get me wrong, squats alone aren’t going to build your booty. You need to be doing isolated exercises, of both heavy and moderate weight. Exercises that isolate your glutes are a priority. But, squats have their place. Your glutes work as stabiliser muscles during squats and as long as you’re actually working them during the entire movement, you will see progress.
Ever since I added compound movements like squats and lunges back into my routine, alongside all my isolated glute exercises, I have noticed massive improvements. But I didn’t just start squatting, I developed a whole routine that helps me target my glutes while I squat. They then end up more sore than my quads every time! Let’s get yours there too!
Here’s my rough rundown on targeting your glutes during squats. If you want a more detailed step by step guide, download my Glute Growth Guide at the bottom of the page!
Let’s get started – It’s all in the warm-up
We need to warm the glutes up, and to do that we’re going to use my favourite cardio machine – the stair master!
I warm up for about 3 minutes on the stair machine, making sure I push through my heels. The speed is usually set at a pace that allows me to really emphasise the step, but still fast enough to get warm.
Following the stairs are a few static stretches for my hips and abductors.
Now it’s time to wake the glutes up
If you follow me on Instagram, you’ll know that activation exercises are by far my favourite part of my lower body routine. They’re just so effective, and honestly one of the most important factors if you want to target glutes in squats.
You’ll want to get yourself a resistance band for these. They are seriously worth the investment. If you haven’t got one just yet, just use a 5-10kg plate or dumbbell for now.
My top three glute activation exercises are;
Resistance band abductions – place the band around your legs and kick your left leg to the side 15 times. Repeat for your right.
Squat walks – place resistance band around your legs, squat down and take 10 small steps to the left side. Repeat on the right side.
Hip thrust pulses – lie on your back, place the band around your legs and thrust your hips upwards, squeezing your glutes. Pulse at the top.
Time to squat
The most exciting part! Here are my steps to squat while really targeting your glutes!
1. Feet wide and toes slightly pointed outwards. This will result in your glutes firing more. Squat down low. You want to get as low as you can, hold for 2 seconds and then stand up while SQUEEZING your glutes like no tomorrow! Squeezing during the entire movement will allow you to better target glutes in squats.
2. Make sure you’re going heavy and aiming for 6-8 reps. The last couple of reps should be a real struggle. You want to repeat this for 5-6 sets.
3. Lean forward slightly. In order to involve your glutes in the movement more, you want to have the bar sitting a little lower down on your back and lean forward slightly. Nothing crazy, just a little variation.
And thereeee we have it! My formula to targeting your glutes more during weighted squats. I’ve been doing this consistently 1-2 times a week and I’m always changing up how I’m squatting. Sometimes I go super heavy, other times I’ll go lighter and focus on depth. I’ll add lunges, plyometric exercises and always isolated glute exercises to really get my glutes burning!
If you wanted a more detailed guide, you can download that exact thing by clicking the button down below. Make sure you leave a comment if this information was helpful or if you have any other tips for others to follow!