The squat is a foundational exercise, but confusion remains over whether it makes the glutes appear bigger or smaller. The final outcome is not determined by the squat itself, but by two distinct physiological processes: muscle gain and fat loss. Understanding how resistance training influences the gluteal muscles and how nutrition drives changes in body fat clarifies the results you can expect. The final effect on your physique is a direct result of how you combine these two powerful variables.
Building Size: The Mechanism of Gluteal Hypertrophy
Squats cause the glutes to get bigger by engaging the process of muscle hypertrophy, which is the growth in the size of muscle fibers. The squat is a compound movement that heavily involves the Gluteus Maximus and Gluteus Medius, the two largest muscles in the gluteal region. As you descend into the squat, the glutes are put under mechanical tension, which is the primary driver of muscle growth.
To initiate this growth, the muscles must be sufficiently challenged, often through the principle of progressive overload, meaning the resistance must increase over time. This heavy resistance creates micro-tears within the muscle fibers, which the body then repairs and overcompensates for, leading to an increase in muscle size. Squats are particularly effective because they train the Gluteus Maximus in a stretched position, which is highly beneficial for hypertrophy.
The other two mechanisms contributing to muscle growth are muscle damage and metabolic stress. Metabolic stress is the “burning” sensation felt during higher-repetition sets, caused by the accumulation of metabolic byproducts in the muscle cells. Squats, especially when performed with a full range of motion, effectively engage these three mechanisms, triggering a robust growth response in the glutes.
For maximum glute growth, a back squat with a full range of motion is highly effective. The forward lean increases the torque demand on the hip joint, requiring greater effort from the Gluteus Maximus for hip extension and the Gluteus Medius for pelvic stabilization. Muscle growth also requires a positive energy balance, meaning consuming sufficient calories and adequate protein to fuel the repair process.
The Myth of Spot Reduction and Systemic Fat Loss
The idea that squats can make your glutes “smaller” is linked to fat loss, but this effect is not localized to the trained area. The concept that exercising a specific muscle group will preferentially burn the fat directly on top of it is known as the “spot reduction” myth. Scientific evidence overwhelmingly shows that fat loss is a systemic, whole-body process, not a localized one.
Fat is stored throughout the body as triglycerides in fat cells. When the body needs energy, it breaks down these triglycerides into free fatty acids and glycerol, which are released into the bloodstream and transported to be used as fuel. You cannot biologically command your body to burn fat exclusively from your hip or gluteal area by performing squats.
If a person notices their glutes appear smaller while squatting, it is due to a sustained caloric deficit, which causes a reduction in overall body fat percentage. Since the glutes are a major fat storage site, a decrease in overall body fat naturally leads to a proportional decrease in fat stored there. The squat acts as a large-muscle-group exercise that contributes to the energy expenditure needed for systemic fat loss.
The ultimate distribution of fat loss is significantly influenced by genetics and hormones, which determine where the body preferentially stores and releases fat. This explains why some individuals lose fat from their midsection first, while others retain it longer in the lower body. The role of the squat in this context is to preserve or build muscle underneath the reducing fat layer, leading to a more toned appearance.
Training Variables That Determine Your Outcome
The final visual outcome—whether your glutes become bigger, smaller, or simply more defined—is determined by the combination of your training intensity and your nutritional intake. If the goal is to maximize glute size, the approach must prioritize hypertrophy and a caloric surplus. This involves lifting heavy weights, typically in the 6-12 repetition range, and ensuring a higher protein and calorie intake to support muscle synthesis.
Conversely, if the goal is for the glutes to appear smaller or more toned, the focus shifts to systemic fat loss while maintaining muscle mass. This requires a slight to moderate caloric deficit to drive down body fat. The training should still involve resistance work to signal to the body that the gluteal muscle is needed, which helps prevent muscle loss that often occurs during dieting.
In a fat-loss phase, training volume with moderate to higher repetitions increases energy expenditure and creates metabolic stress, aiding in muscle preservation. This high-volume work helps maintain built muscle while the caloric deficit decreases overall body fat, resulting in a tighter, more compact look. The squat is an adaptable exercise, and its effect is entirely dependent on manipulating training and diet variables to align with specific goals.