8 Tips for Squats for Massive Glute Gains
BY CHARLOTTE GILMOUR PUBLISHED: OCT 27, 2023
When it comes to building a strong, functional body, few exercises are as effective and versatile as the squat. This fundamental movement is not just for bodybuilders or powerlifters; it's for anyone looking to improve their overall health and fitness.
Squats are quite possibly the most effective exercise you can do. They engage multiple muscle groups simultaneously, working your entire lower body and core. This comprehensive engagement makes squats a fantastic full-body exercise.
Squats require significant energy expenditure, which can lead to an increase in your metabolic rate. This means you'll burn more calories not only during your workout but also throughout the day as your body works to repair and recover.
So, why is depth so important when it comes to squatting, and what can you do to improve your depth?
The Benefits of Deep Squats
A deep squat has been shown to be more effective at building the glutes (all three areas in fact), than a standard squat, making it an excellent choice for anyone in the market for bigger, stronger buns. On top of that, here are the other muscles targeted while deep squatting:
quadriceps
adductor
hamstrings
hip flexors
calves and legs
core and abdominal muscles
Given the demand on your muscles to work through the full range of motion during deep squats, research suggests that you’ll actually see greater increases in muscle strength AND size in the quads and glutes than you would by performing shallow squats. Essentially the greater the range of motion, the more work you are doing. This helps stimulate more muscle growth because it promotes the time-under-tension principle. A large range of motion requires muscles to work for a longer period of time, therefore recruiting more muscle fibres.
Deep squats are also beneficial in helping you improve your range of motion in the involved joints, as well as strengthen the muscles throughout that range, therefore you have the added benefit of increasing your mobility.
So now that I’ve told you about some of the benefits of the deep squat, let’s get into my tips on how you can improve your depth.
How to Improve your Deep Squat
1. Take your time warming up! Always start off with some dynamic stretches. Dynamic stretching activates your nervous system and muscles, gets your blood pumping, and improves your flexibility which is going to help prevent injuries.
2. Doing warm up sets are extremely important for squats. I usually recommend two warm up sets before you get into your working sets. Start light and focus on depth as you slowly work your way up to the working weights. This will help you maintain that depth with confidence.
3. Incorporate the squat hold into your warm up sets. Simply sit in the bottom of the squat for ~30 seconds and just get comfy in being there. Allow yourself to really sink into it while maintaining a nice upright position.
4. Try adding in goblet squats to your training regime. With goblet squats, the weight is held in front of the body, acting as a counterbalance & requiring more core strength. This position inherently promotes proper depth.
5. Work with weights that you’re confident in lifting. If you don’t think you can physically complete a full depth rep, you might be lifting too heavy, or you might be lifting a weight that you need to become more familiar with.
6. You also need to take into consideration that you might be dealing with some mobility restrictions. Perhaps it’s poor ankle mobility, weak hips or glutes, or a weak core. But don’t worry, These are all fixable!
7. Experiment with different techniques. That might mean having a slightly wider stance, pointing your toes out at an angle, or maybe using a small 1-2” lift under your heels while you work on your ankle mobility.
8. Whatever you do… DON’T bounce out of your squat! Make sure you pause for 1-2 seconds at the bottom before you push yourself back up. This is going to force you to use your muscles, rather than depending on momentum to get back up.
So as you can see, there are many ways to improve your squat depth. No matter who you are, you *can* squat lower, and don’t let anyone tell you otherwise. You just have to find the most optimal technique and programming that works for you. Make hitting depth on your squats a priority and I promise you will see some massive muscle and strength gains!
Charlotte Gilmour is an Online Health and Wellness Coach dedicated to promoting holistic well-being. She specializes in strength and resistance training and mobility enhancement, and has a keen focus on optimizing nutrition and gut health. In her free time you'll find her tending to her beloved plants, hitting the gym, and crafting up new, healthy recipes.
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