Ready to get a better butt? Of course you are! We all want to tone and lift our glutes, right?
Well, if you’re serious about maximizing your glute gains then mastering the Glute Dominant Squat is where it’s at. This particular type of squat puts the focus on your glutes as opposed to your quads, which you will thank us for later. Not only will it help you achieve the defined and lifted booty that we all dream of, but it also has multiple other forms of benefits – including improved balance, core stability and overall strength.
In this article we will provide you with all the information you need to know about Glute Dominant Squats – from how to perform them correctly, to how to maximize their effectiveness and optimize your gains. Are you ready? Let’s get started!
What Is the Glute Dominant Squat?
Do you want to create a better looking booty? The glute dominant squat is the answer! It’s a hip-dominant movement that puts less emphasis on the quadriceps. This means focusing on activating and engaging your glutes, and making them do most of the work.
The glute dominant squat requires greater ankle mobility than a traditional, quad-dominant squat. This is because as you descend into the bottom position of the squat, your feet should be angled slightly outward, with your weight distributed on your heels. By pushing your knees outward and keeping them in line with your toes in this way, you will automatically increase activation in your glutes and hamstrings while decreasing tension in your quads.
It’s important to keep in mind that proper form is key when it comes to performing this exercise effectively. Your back should remain upright, while simultaneously pushing your hips back and down—keeping your torso as vertical as possible throughout the movement. Keep in mind that it takes time to master this technique, so don’t get discouraged if it takes you awhile to get it right!
How to Perform a Glute Dominant Squat
To master the glute dominant squat, first set your feet hip-width apart and turn your toes out slightly. Then, bend your knees while you reach your arms forward. Remember to keep a flat back throughout this motion, and avoid arching the spine.
From there, push your hips backward and lower yourself down into a squat until you reach a comfortable depth that’s as close to 90 degrees as possible—this will help to isolate and target the glutes for maximum activation. Hold for a few seconds at this depth before slowly pushing yourself back up to the starting position.
When done correctly, you should feel the burn in your glutes during this movement. Don’t worry if it takes some getting used to; practice makes perfect! With regular practice of the glute dominant squat, you’ll be able to take your butt-sculpting step up a notch in no time.
Check out this video where Joe Bennett (Hypertrophy Coach) explains in more detail with examples:
What Type of Squat Is Best for Maximum Glute Activation?
If you’re an athlete or fitness enthusiast looking to really get your glutes activated during a squat, then you should know what the best type of squat is for maximum glute activation.
Research has shown that kneeling squats elicit the highest glute EMG activity, which can help maximize muscle activation and development. These are done by kneeling on both knees and pushing your weight back to come into a squat. Be sure to keep your torso and upper body upright.
Sumo squats are also great for targeting the glutes because they require your knees to move outward and away from each other as you lower yourself down into a squat position. This movement increases tension in the muscles, specifically in the glutes, which will help activate more muscle fibers.
Another type of squat that will help maximize glute activation is goblet squats. This type of squat is great because it helps keep your torso upright while getting your hips deep into a squat. It also works wonders to improve core stability because you need good balance and back strength to stay in good form as you perform them.
Finally, it’s also good to incorporate some sumo deadlifts into your routine, as they are beneficial for adding strength and size to the lower body—including the glutes!
3 Variations of the Glute Dominant Squat
Gone are the days of the boring old squat! If you want to work your glutes specifically, there are three great variations of the glute dominant squat you should be exploring.
Also known as a bench or box squat, this variation doesn’t require as much coordination and is often used as a hip mobility exercise. It can also be used as an intense glute workout when done with heavier weights. Start by sitting on the bench or box, then stand up and back down to the seated position using your glutes. Make sure you pick a box height that still requires your hip crease to break parallel (the top of your thighs move below parallel to the floor).
This variation best elicits highest glute EMG activity. Set up with knees on a mat or pad, then lean forward and make sure that your trunk and arms are parallel to the ground throughout the movement. Drive through heels back up to starting position in one fluid movement. Keep control on eccentric phase of movement (lowering) for best results.
Standing with Feet Directly Under Bar
To properly engage your glutes during squats when free-standing, you want your feet directly under barbell level, not too close or too wide. Doing this helps target not only your quads but also strengthens muscles in both front and back side of legs for balance and stability, making sure that no one muscle group takes over – thus we achieve optimal glute activation for maximum benefit!
4 Tips for Maximizing Glute Activation During a Squat
Do you want to get the most out of your squat (while avoiding having an aching back and sore knees)? Master the glute dominant squat! Here are four tips for maximizing glute activation during a squat:
Squat until thighs are at least parallel to the floor
For optimal glute activation, you’ll need to squat until your thighs are at least parallel to the floor. This ensures that a full range of motion will be achieved and the glutes will be stimulated fully.
Push hips back instead of down
When performing squats, focus on pushing your hips back rather than down. This will shift focus away from quads and onto your glutes, as this movement activates more muscles in your lower body.
Rise up explosively
Using explosive power when rising up from the bottom of a squat activates more muscles in the lower body—especially the glutes! However,this should only be done if proper form has been established first.
Exhale at peak contraction
To ensure maximal muscle contraction and engage the muscles for greater tone, take a deep breath and exhale as you rise up from the bottom of your squat. This is when peak gluteus maximus activation occurs so by exhaling as you come up from your squat, this will help ensure that all muscles in your lower body activate optimally.
Test Your Knowledge – Try It Out!
Now you’ve learned some of the best methods to master the glute dominant squat and maximize your glute activation – so why not put them into practice?
When you perform a glute dominant squat, be sure to:
- Put your feet wider than shoulder-width apart
- Keep the chest up and proud
- Pull the core muscles in to maintain proper control
- Keep the knees tracking in line with your toes as you lower down
The great thing about a glute dominant squat is that it targets three muscle groups: the erector spinae, glutes, and hamstrings. If you want to make sure that you’re hitting those three muscle groups specifically, add Romanian Deadlifts (RDL’s) after squats. This will guarantee bigger glutes and hamstrings for an even better butt!
All in all, the Glute Dominant Squat is a great way to target those glutes while still getting a great lower body workout. With the correct form and constant dedication to improving your technique, you can only look forward to seeing results.
So, the next time you’re looking to get a better butt, give the Glute Dominant Squat a try–your glutes will thank you for it! Not to mention, it’s an awesome way to build strength, stability, and mobility–which all lead to better performance and improved body composition.
Time to go, Pump Some Iron!