The squat is a foundational, full-body compound movement that builds strength and muscle across the lower body. Squats significantly engage the glutes, making them a powerful tool for developing the posterior chain. However, the degree of glute activation depends highly on the specific technique and execution of the movement.
The Biomechanics of Glute Activation During a Squat
The gluteal muscle group is comprised of three main muscles, and the squat requires each of them to work synergistically. The Gluteus Maximus, the largest and most powerful of the three, is the primary hip extensor, which is the muscle responsible for driving the body upward from the lowest point of the squat. This muscle is heavily loaded during the transition from the descending (eccentric) phase to the ascending (concentric) phase.
The Gluteus Medius and Gluteus Minimus, located deeper and toward the side of the hip, perform a more stabilizing role during the movement. As the body lowers, these muscles work to control the rotation of the femur and prevent the knees from collapsing inward. This control of lateral hip movement is a crucial function of the gluteal stabilizers throughout the entire range of motion.
During the eccentric phase, the glutes are actively stretched under load as the hip flexes. This stretch creates a higher mechanical tension, which primes the muscle for the powerful contraction needed to initiate the concentric phase. The concentric phase is where the Gluteus Maximus generates its peak force, contracting to extend the hip and complete the lift.
Form Adjustments to Maximize Glute Engagement
Altering the foot position is one of the most immediate ways to increase gluteal recruitment. Taking a stance wider than shoulder-width, often referred to as a sumo stance, and pointing the toes slightly outward (external rotation) can increase Gluteus Maximus activation. A toe angle between 15 and 45 degrees facilitates better tracking of the knees over the feet, which allows for greater hip abduction and external rotation, directly engaging the glutes.
Squat depth is another factor in maximizing glute engagement. To achieve a full stretch and optimal contraction of the Gluteus Maximus, the hip crease must descend below the top of the knee, a position known as breaking parallel. Stopping short of this depth reduces the range of motion through which the glutes are loaded, meaning the quadriceps often take over the majority of the work.
Finally, adjusting the torso angle can dramatically change the muscle activation pattern. Instead of maintaining a completely upright torso, initiating the movement with a slight hip hinge—pushing the hips backward as if sitting in a chair—is beneficial. This slight forward lean increases the moment arm at the hip joint, which places a greater demand on the posterior chain muscles, including the glutes, to perform hip extension. This technique helps ensure the glutes are loaded early and heavily throughout the repetition.
How Squats Compare to Dedicated Glute Exercises
While the squat is an excellent exercise for overall lower body development, it is primarily a compound movement that shares the load across the glutes, hamstrings, and quadriceps. Dedicated glute exercises often achieve a higher peak muscle activation. Electromyography (EMG) studies consistently show that exercises like the barbell hip thrust elicit significantly greater mean and peak Gluteus Maximus activation compared to the back squat.
The difference lies in the direction of resistance and the point of peak contraction. Squats load the glutes most heavily when the muscle is stretched at the bottom of the movement, while hip thrusts load the glutes most heavily in a fully contracted position at the top. This difference suggests that while squats build foundational strength and mass, incorporating exercises that emphasize peak contraction can further optimize glute development.
Despite the variations in peak activation, a training study found that programs focused on either squats or hip thrusts resulted in similar growth of the gluteal muscles over several weeks. This indicates that the squat remains a highly effective exercise for hypertrophy, or muscle growth, when performed with sufficient intensity and volume. Therefore, the most comprehensive approach involves using the squat as a powerful foundation for strength and integrating targeted exercises to maximize peak gluteal recruitment.