How to Perform Squats Correctly to Target Your Glutes

Squats are one of the most effective lower body exercises for building strength, improving mobility and supporting everyday movement. However, many people feel squats mainly through the front of the thighs and struggle to properly activate their glute muscles. Small technique adjustments can make a significant difference in how effective the exercise becomes.

One of the key factors in a good squat is proper positioning. Starting with the feet around hip or shoulder-width apart allows for a stable base. As you squat down, the knees should generally track in line with the second or third toe to help maintain good lower limb alignment.

To better target the glutes, it is important to lean slightly forward while keeping the back relatively neutral and pushing the hips backwards during the movement. Driving through the heels and consciously squeezing the glute muscles during the squat can also help improve glute activation.

Using a chair or box can be a useful way to practice squat technique. Sitting back towards the chair encourages better hip movement and can help people learn to control the exercise more effectively before progressing to unsupported squats.

Resistance bands placed above the knees may also help improve glute activation. The band encourages the hips and glute muscles to work harder to maintain proper knee alignment throughout the movement.

Benefits of proper squat technique may include:

• Improved glute strength
• Better lower body control
• Reduced knee stress
• Improved balance and stability
• Better support for sport and daily activities
• Increased lower body strength and endurance

At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess your squat technique, identify movement limitations and develop an individualised exercise program to help improve strength, movement quality and performance safely and effectively.