Squats are one of the most effective exercises for building lower body strength, and when done correctly, they can also work wonders for sculpting your glutes. Whether you're a beginner or a seasoned gym-goer, focusing on the best squats for glutes can help you achieve a firm, lifted backside. Here's a guide to the most effective squat variations for targeting your glutes.
1. Barbell Back Squat
The barbell back squat is a classic and highly effective exercise for building overall lower body strength, with a particular focus on the glutes. By positioning the barbell across your upper back and performing a deep squat, you activate the glute muscles to their full potential. For even more glute activation, ensure you squat to parallel or lower, keeping your chest up and knees tracking over your toes.
2. Bulgarian Split Squat
Bulgarian split squats are a unilateral movement that targets each leg individually. This squat variation is excellent for building glute strength and improving muscle imbalances. To perform a Bulgarian split squat, place one foot behind you on a bench and lower your body into a lunge-like position, keeping your front knee aligned with your toes. The deep lunge motion emphasizes the glutes and hamstrings, making it one of the best squats for glutes.
3. Sumo Squat
The sumo squat, also known as the wide-stance squat, is a variation that targets your inner thighs and glutes. By taking a wider stance with your feet turned outwards, you shift the focus to the glutes and the hip adductors. To perform this squat, lower your body as if sitting back into a chair, ensuring your knees stay in line with your toes. This squat variation helps activate the glute muscles and can lead to better hip mobility as well.
4. Goblet Squat
The goblet squat is an excellent choice for beginners or anyone looking to refine their squat form. Holding a dumbbell or kettlebell close to your chest helps you maintain an upright posture while squatting deeply. This variation effectively engages the glutes, quads, and core. To perform the goblet squat, lower yourself into a deep squat while keeping the weight close to your body, ensuring that your glutes are activated as you rise.
5. Box Squat
Box squats are great for those looking to improve squat depth and form. By squatting down onto a box or bench, you ensure that you’re hitting parallel or slightly below, which enhances glute activation. The controlled descent and ascent of a box squat help strengthen the glutes while also improving squat mechanics, making it a valuable addition to any glute-focused workout routine.
