Let’s be honest—when it comes to building strong, sculpted glutes, squats are the first exercise that comes to mind. They’re a classic for a reason, hitting your glutes in all the right ways while strengthening your legs and core. But here’s the thing: not all squats are created equal. Some work your glutes harder than others, and knowing the difference can take your booty gains to the next level.
In this guide, I’ll break down the best squat variations for glutes, explain how they work, and share tips on the tools and accessories that can make a real difference in your workouts. Whether you’re aiming for a rounder, firmer look or just want to get stronger, this is your roadmap to squatting smarter—not harder. Let’s dive in!
Quick Answer: What Squats Are Best for Glutes?
The best squats for glutes are Bulgarian split squats and sumo squats. These moves focus on maximizing glute activation with targeted techniques. For even more glute isolation, pair your squats with hip thrusts, which aren’t technically squats but are highly effective for building strong, sculpted glutes.
What Squats Are Best for Glutes?
When it comes to building your glutes, the type of squat you choose makes all the difference. Certain movements naturally shift more work to your glutes, either because of the stance, the range of motion, or how the load is distributed.
These squats don’t just strengthen your legs—they zone in on your glutes, giving you the shape and power you’re after. Let’s look at the best options and why they deliver such great results.
Bulgarian Split Squats: The Single-Leg Superstar
Bulgarian split squats are like a one-way ticket to glute gains. By isolating one leg at a time, they force your glutes to work overtime to stabilize and lift, giving you an intense burn that translates to strength and growth.
The elevated back foot allows for a deeper squat, which is key for maximum glute activation. But the benefits don’t stop there.
This move is also a game-changer for fixing muscle imbalances between legs. Since each leg works independently, you can identify and correct strength differences, leading to better overall symmetry.
Plus, Bulgarian split squats are fantastic for improving balance and core stability, making them a functional exercise that benefits your day-to-day movements as well as your workouts.
How to Nail It:
- Back Foot Placement: Position your back foot on a bench or sturdy elevated surface about knee height. The top of your foot should rest comfortably to avoid unnecessary strain.
- Controlled Movement: Lower yourself slowly to maintain balance and control. This also ensures your glutes, rather than momentum, are doing the work.
- Lean Slightly Forward: A slight forward lean during the descent shifts more emphasis onto your glutes without sacrificing form.
Why They’re Worth It:
Bulgarian split squats don’t just target your glutes—they also engage your quads, hamstrings, and core. They’re highly adaptable too: whether you’re using bodyweight, dumbbells, or a barbell, this exercise delivers results. And because they don’t require heavy equipment, they’re perfect for home workouts or gym sessions alike.
Pro Tip: Start with bodyweight to perfect your form before adding resistance. Even without weights, Bulgarian split squats pack a punch!
Sumo Squats: Go Wide or Go Home
Sumo squats are a powerful twist on the traditional squat that shifts the focus to your glutes, inner thighs, and hamstrings. By adopting a wider stance, you engage muscles that standard squats don’t target as intensely, making this move a must-have for anyone looking to sculpt and strengthen their lower body.
The wide stance also reduces the range of motion at the knee joint, making sumo squats a more joint-friendly option for those with knee discomfort or injuries.
But the real magic happens in your hips. The outward rotation of your feet and the extra space created by the wide stance put your glutes in a position to work harder. This hip-opening effect doesn’t just help with glute activation—it can also improve your flexibility and mobility over time.
How to Nail It:
- Feet Positioning: Place your feet wider than shoulder-width apart, with your toes pointing out at about a 30-degree angle (or more). Adjust based on your comfort and mobility.
- Depth Matters: Lower yourself until your thighs are parallel to the floor or slightly deeper if your mobility allows, keeping your knees tracking in line with your toes.
- Engage Your Core: Keep your core tight to maintain balance and prevent your back from arching during the movement.
Why They’re Worth It:
Sumo squats are fantastic for targeting the often-overlooked inner thigh muscles (adductors) while still giving your glutes plenty of work.
They’re also incredibly versatile—you can perform them with bodyweight, a barbell, or a dumbbell held between your legs. Plus, they’re a functional exercise that can carry over to real-life activities like lifting and moving heavy objects.
Additional Benefits:
- Improves hip mobility, which is essential for deeper squats and overall lower body health.
- Strengthens the stabilizer muscles in your legs, reducing the risk of injury.
- Offers variety in your training, preventing plateaus by challenging your muscles in a new way.
Pro Tip: Keep your chest up and your shoulders back throughout the movement. This not only ensures proper form but also allows you to safely lift heavier weights for more glute gains.
Front Squats: The Quad-to-Glute Balancer
Front squats might have a reputation as a quad-dominant exercise, but don’t be fooled—they can still pack a punch for your glutes when performed correctly.
Unlike back squats, front squats shift the load to the front of your body, encouraging an upright posture. This subtle change activates your core and quads more while still engaging your glutes, especially when you focus on depth and proper technique.
The key to targeting your glutes with front squats lies in driving through your heels and reaching a full range of motion. The deeper you go (while maintaining form), the more your glutes fire up to bring you back to standing. It’s a fantastic exercise for building overall lower body strength with a side of glute gains.
How to Nail It:
- Bar Positioning: Rest the barbell on the front of your shoulders, keeping your elbows high and your chest lifted. A secure grip ensures the bar stays in place throughout the movement.
- Focus on Depth: Squat until your thighs are at least parallel to the ground, ideally a bit lower if your mobility allows. The deeper you go, the more your glutes are activated.
- Drive Through Your Heels: Push through your heels as you stand back up, keeping your torso upright to avoid tipping forward.
Why They’re Worth It:
Front squats don’t just strengthen your glutes—they’re a full-body exercise that challenges your core, improves posture, and enhances overall stability.
The forward bar position requires more core engagement, which means you’re working more muscles than you might with other squat variations.
Additionally, they’re kinder to your lower back compared to back squats, making them a great choice for anyone with back concerns.
Additional Benefits:
- Enhances mobility in your hips and ankles, which translates to better performance in other lifts.
- Strengthens your core and improves balance, making it a functional exercise for daily activities.
- Reduces the risk of injury by promoting better posture and alignment during lifting.
Pro Tip: Start with lighter weights to perfect your form and focus on maintaining an upright torso. Once you’ve mastered the movement, gradually increase the load for bigger gains. And if bar positioning feels awkward, try using dumbbells in a goblet squat position as a beginner-friendly alternative.
Hip Thrusts: The Undisputed Glute King
Technically, hip thrusts aren’t a squat, but when it comes to glute isolation, they reign supreme. No other movement comes close to activating your glutes as effectively as this one.
By focusing entirely on the horizontal motion, hip thrusts eliminate distractions from other muscle groups, allowing you to zero in on those glute muscles. Whether your goal is to build strength, add size, or improve athletic performance, hip thrusts deliver on all fronts.
The constant tension your glutes experience during a hip thrust is what makes this exercise so powerful for growth. At the top of the movement, your glutes are fully contracted, creating a peak activation point that few other exercises can match. Add some weight to the mix, and you’ve got yourself a recipe for serious glute gains.
How to Nail It:
- Set Up Properly: Sit on the floor with your upper back resting against a bench or sturdy surface. Roll a barbell over your hips (or use dumbbells if you’re just starting out).
- Focus on the Lift: Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Pause and Squeeze: At the top, pause and squeeze your glutes as hard as you can before lowering slowly. This pause is where the magic happens!
Why They’re Worth It:
Hip thrusts are all about maximizing glute activation without putting strain on other joints like your knees or lower back. They’re ideal for anyone who struggles to feel their glutes working during traditional squats. Plus, they’re incredibly versatile—whether you’re using a barbell, resistance bands, or just your bodyweight, you’ll still reap the rewards.
Additional Benefits:
- Great for improving posture, as they strengthen the muscles that stabilize your pelvis and lower back.
- Boost athletic performance by increasing explosive power, which is essential for running, jumping, and sprinting.
- Strengthens your hip extensors, which play a key role in everyday activities like climbing stairs or standing up from a chair.
Pro Tip: Don’t rush the movement. The slower you lower your hips back to the starting position, the more tension you keep on your glutes, leading to better results.
What About Other Variations?
Squat variations are a great way to keep your workouts interesting while targeting your glutes from different angles. Each variation offers unique benefits, making them valuable additions to your routine. Here’s a closer look:
- Goblet Squats: A beginner-friendly option that reinforces proper squat mechanics. Holding a dumbbell or kettlebell at your chest helps improve posture and control while still engaging your glutes.
- Pulse Squats: These are fantastic for your glutes! The small, controlled pulses keep your muscles under constant tension, which is key for glute activation and endurance. They’re especially effective when used as a burnout at the end of your session, ensuring your glutes are fully worked.
- Curtsy Squats: Add a lateral movement component, hitting your side glutes (gluteus medius) while improving balance and hip stability.
- Step-Out Squats: These combine side-to-side movement with traditional squats, targeting your glutes and inner thighs while also enhancing hip mobility.
The key takeaway? Variety is your best friend when it comes to glute training. Combining different squat styles challenges your muscles in new ways, helping you avoid plateaus and stay on the path to stronger, more sculpted glutes. Just remember: proper form and consistent effort always win the day.
Squat Gear You Need for Better Glutes
The right equipment can take your squats—and your glutes—to the next level. From essential tools to handy accessories, having the right gear ensures you’re working out safely, effectively, and comfortably. Let’s break it down.
Why a Squat Stand Is Essential
If you’re serious about building your glutes, a squat stand is a game-changer. It provides the stability and support needed for heavier lifts, allowing you to focus on proper form without worrying about balancing the barbell. This means better glute activation and fewer chances of injury.
A quality squat stand can help you progress safely and confidently, whether you’re training at home or in the gym.
Accessories to Level Up Your Squats
- Resistance Bands: Great for adding tension at the top of your squat or as a warm-up tool to activate your glutes before heavy lifting.
- Weightlifting Belts: Provides core support during heavy lifts, helping you maintain proper posture and prevent back strain.
- Knee Sleeves: Keeps your knees warm and supported, reducing discomfort during deep squats. Perfect for those with joint concerns.
- Squat Pads: Protects your shoulders and neck when performing barbell squats, ensuring a more comfortable experience, especially during heavier sets.
With the right tools, you can train smarter, lift heavier, and see better results. Choose gear that supports your goals and helps you squat your way to stronger glutes!
Final Thoughts
Building stronger, shapelier glutes isn’t about sticking to one type of squat—it’s about experimenting with different variations to find what works best for your body. Every squat brings something unique to the table, so don’t be afraid to mix things up and challenge yourself.
Equally important is using the right equipment and accessories to support your goals. Whether it’s a sturdy squat stand for stability or resistance bands to intensify your workout, the right tools can make all the difference.
Most importantly, never underestimate the power of good form. Quality over quantity will always lead to better results. So, focus on every rep, aim for depth, and engage those glutes fully. With consistency and variety, your dream glutes are well within reach!
