How to do Squats Properly for Bigger Glutes [You Don’t Know Squat]

how to do squats properly

How to do Squats the Right Way

If you’re trying to build bigger glutes by doing squats and getting nowhere, maybe it’s because you’re not doing them correctly. Most people do not get any benefit out of doing squats when it comes to building bigger glutes.

Performing squats does not automatically mean you are activating your glute muscles to grow bigger glutes. Most people are getting a great leg workout, but unfortunately missing their glutes entirely. So hopefully we can help show you how to do squats properly to get those glutes to fire up and grow bigger.

Don’t be misled by the SQUAT hype promoted on websites and social media sites such as Pinterest and Twitter. The Squat is not the ultimate butt building exercise. Yes, you heard correctly. Even though the primary muscle groups targeted when performing squats are the quadriceps, better known as the leg muscles, and the glutes, most will never stimulate the glutes properly during this exercise. Your form is everything when trying to build bigger glutes. Therefore, squats can be quite effective if executed properly.

Are your Glutes being Left Behind?

Using incorrect form will pretty much leave your glutes untouched and your quads doing most of the work. This would leave you with big quads and no butt. Not exactly what we’re aiming for. Don’t believe me? Have you ever been to the gym and seen a guy squatting three or four plates on each side and notice his huge quads, but wonder why he has no ass? I have seen many! It’s because he is not doing the squats correctly to build glute muscles. So let us first note some of the most common mistakes and then explain how to do squats properly.

Common Mistakes when performing Squats

Not Going Deep Enough

Probably the common and most critical mistake is not going deep enough into the squat. Most will go to about a 45-degree angle, which is not even parallel to the floor.

Too much Weight Compromises Form

 believe the second most common mistake is using weights that are too heavy to perform the exercise correctly. If the bar is stacked too heavy, you will not go as deep as you need to target those glutes.

Wrong Foot Positioning

Your feet position is also a very important factor when doing squats. If your feet are positioned too close together, your quads will receive most of the action. Also, if not performing this exercise with a smith machine rather than with a free standing barbell, place your feet slightly forward so you knee does not extend beyond your toes when performing the squat. If done incorrectly, this will put tremendous stress on your knees, while at the same time prevent you from performing a deep squat.

How to do Squats Properly

To engage your glutes, follow these steps:

  • Go deep so your legs are at least parallel to the floor. Lower is better.
  • Don’t compromise your form with weights that are too heavy.
  • Position feet at least shoulder width apart, and if using a smith machine place your feet farther in front of you.
  • For size, go heavy while using a strict form for 8 -10 rep, but also go light for higher reps in the 20 range. Your glutes and quads seem to respond quite well when performing both.
  • It also helps to slow down your motion on the negative and use explosive moves on the positive.
  • Try to feel the stretch at the bottom of each rep. This will help engage those glute fibers more than anything else.

 

What is the Ultimate Butt Building Exercise?

So if the squat is not the ultimate butt building exercise, then what is? Well, I’m not sure if there is just one, but if I had to choose, I would definitely choose any form of lunge exercise. Especially walking lunges. I guess what I’m trying to say, is don’t solely rely on the squat as your butt building exercise. I can get sore doing lunges any day, but not always the case with squats. For most, it is much easier to target your glute muscles doing lunges than doing squats. So if you do squats and are aiming to build bigger glutes, make sure to perform your squats properly.

I hope you enjoyed our post on how to do squats properly. If you liked this article you may also enjoy reading 10 Bigger Butt Exercises for a Round Butt.