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Do Squats Make Your Butt Bigger? The Truth About Squats & Glute Growth

Updated: 5 days ago



If you’re looking to build a bigger, stronger, and rounder butt, you’ve probably asked yourself: Do squats make your butt bigger? Squats are one of the most popular lower body exercises, but do they really help with glute growth, or are they overrated?

In this article, we’ll break down the science behind squats, how they impact your glute muscles, and whether they’re the best exercise for butt growth. We’ll also explore alternative exercises that can maximise your glute gains.




Do Squats Really Make Your Butt Bigger?

The short answer is: Yes, but with some conditions. Squats can help increase glute size, but they must be performed correctly and as part of a well-rounded glute training program.


How Squats Work the Glutes

Squats primarily target the quadriceps, hamstrings, and glutes, but the amount of glute activation depends on factors like:

  • Depth of squat – Deeper squats activate more glute muscles (Journal of Strength & Conditioning Research)

  • Weight used – Heavy squats with proper form stimulate muscle growth

  • Foot positioning – Wider stance squats engage more glute fibers

  • Progressive overload – Gradually increasing weight helps with glute development


However, squats alone won’t give you a rounder butt. You need to include isolation exercises and progressive resistance training to maximize results.


How to Perform Squats for Maximum Glute Growth

To make squats more glute-focused, follow these key tips:


1. Go Below Parallel

The deeper the squat, the more glute activation occurs. Aim to squat at least to parallel or lower while maintaining good form.


2. Use a Wider Stance

A sumo squat stance (feet wider than shoulder-width) places more emphasis on the glutes compared to a narrow stance.


3. Increase Resistance

Progressive overload is key. Increase the weight you lift gradually to stimulate muscle hypertrophy.


4. Engage the Glutes

Consciously squeeze your glutes at the top of the movement to maximize activation.


Best Squat Variations for Bigger Glutes

If you want to maximize glute activation, incorporate these squat variations into your routine:

1. Sumo Squat

  • Targets the gluteus maximus and inner thighs

  • Performed with a wide stance and toes slightly pointed out


2. Bulgarian Split Squat

  • Places more emphasis on the glutes compared to traditional squats

  • Helps with muscle imbalances and stability


3. Box Squat

  • Encourages deeper squats with more glute engagement

  • Helps prevent quad dominance


4. Goblet Squat

  • Ideal for beginners, promotes proper squat form

  • Allows for a deeper range of motion


Are Squats Enough for Glute Growth?

While squats help grow your glutes, they shouldn’t be your only glute exercise. To maximize glute development, incorporate glute isolation exercises like:

🔥 Hip Thrusts – The #1 exercise for glute activation

🔥 Glute Bridges – Targets the gluteus maximus directly

🔥 Kickbacks – Focuses on the upper and lower glutes

🔥 Deadlifts – Engages the posterior chain and glutes



How Often Should You Squat for Glute Growth?

For best results, train your glutes 2-4 times per week, combining squats with other glute-focused movements.

Example Weekly Glute Training Plan:

Day

Focus

Monday

Squats + Hip Thrusts

Wednesday

Glute Bridges + Deadlifts

Friday

Bulgarian Split Squats + Kickbacks

Sunday

Optional Light Activation



Final Verdict: Do Squats Make Your Butt Bigger?

  • Yes, but only if done correctly – Squats can contribute to glute growth, but they should be combined with isolation exercises, progressive overload, and proper nutrition.

  • Not the best glute exercise alone – Exercises like hip thrusts and glute bridges are more effective for glute activation.

  • Training variety is key – A balanced glute workout program will deliver the best results.


Train smart, squat deep, and grow your glutes! 🍑🔥

Want to maximise your glute growth? Join The Peach Club!





 
 
 

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