I’ve always had a love/hate relationship with squats—love the compound movement but hate that they are very quad dominant, even after a series of glute activation exercises. However, thanks to Brett Contreras, aka “The Glute Guy,” I’ve leveled up my squat game and my booty is burning after my sets!! ?
I like to lift heavy. So I’m always pushing myself to add more weight. But I found that whenever I would do squats, my quads were really the only sore muscles. Don’t get me wrong, I LOVE sore muscles. Sore muscles means I got a good workout. But my quads are naturally already big and I have to limit the number of quad exercises I do otherwise they’ll overtake my lower body.
I switched to doing sumo squats because they seemed to target my glutes more rather than my quads. But even those weren’t getting me sore enough in the right area (my ass, because whether we want to admit it or not, it’s all about the booty, honey ?).
One day, while scrolling through Instagram, I came across Brett’s post about how a simple tweek he did with his squats that resulted in major booty soreness: reduce the weight and squat deep. Total game changer!! ??
I will warn you: squatting like this goes against pretty much everything you’ve ever been told about how to squat “properly.” When you squat deep, your knees are going to go past your toes. If they don’t, then you’re not squatting deep. Yes, proper form is important, but if you do these correctly, your chance of injury is just as likely as doing a “proper” squat.
So what’s the best way to execute deep squats? Well, here’s what works for me:
- Start off with a lower weight than what you’re used to squatting. As you build up strength in your glutes & hammies—because you will by doing these—you can add weight, gradually and safely.
- Stand with your feet slightly more than shoulder width apart. These squats are basically sumo squats but you’ll be droppin’ that booty low.
- Drop it low, gurl, LOL. Go as low as you can go. When coming back up, make sure your core is engaged (this helps to support your back) and that the majority of your weight is in your heels (doing this engages the glutes and hamstrings).
Don’t forget to really flex those booty muscles at the top!
Doing these types of squats has really helped with targeting more of my glutes than traditional squats. If you try these out, let me know what you think! ?