Want a rounder, perkier, and more lifted booty? Regular squats are great—but if you really want to build those glutes, it’s time to switch things up. These squat variations are designed to put your glutes in the spotlight, help correct imbalances, and take your lower body gains to the next level. Let’s break down each one and show you exactly how to do them.
1. Heels Elevated Squats
Why It Works:
Elevating your heels shifts more tension onto the glutes and quads, especially when done with a controlled tempo. It’s great for targeting the booty while improving squat depth.
How to Do It:
- Place small weight plates or squat wedges under your heels.
- Stand shoulder-width apart, chest up, core tight.
- Lower down into a squat, pushing your hips back.
- Keep your knees tracking over your toes and go as low as you can.
- Drive through your heels to return to standing.
2. Kneeled Squats
Why It Works:
Kneeled squats isolate the glutes by removing momentum and the involvement of your calves and quads. They’re especially effective at the top part of the squat movement.
How to Do It:
- Kneel on a mat with your knees hip-width apart.
- Keep your torso upright, glutes squeezed.
- Sit back toward your heels slowly, then thrust your hips forward to return upright.
- Squeeze your glutes hard at the top of each rep.
3. Deficit Sumo Squats
Why It Works:
Standing on an elevated surface increases your range of motion while the sumo stance places greater emphasis on the glutes and inner thighs.
How to Do It:
- Stand on two elevated platforms (like weight plates), feet wider than shoulder-width and toes pointed out.
- Hold a dumbbell or kettlebell between your legs.
- Lower into a deep squat, pushing your knees out.
- Keep your back straight and chest lifted.
- Drive through your heels to return to the top.
4. Bulgarian Split Squats
Why It Works:
These bad boys isolate one leg at a time, making them incredible for glute growth and balance. Plus, they’re humbling—expect the burn.
How to Do It:
- Stand a few feet in front of a bench or sturdy platform.
- Place one foot behind you on the bench.
- Lower your body by bending the front knee, keeping your torso upright.
- Drive through your front heel to push back up.
- Switch legs and repeat.
5. Goblet Squats
Why It Works:
Holding a dumbbell or kettlebell in front of your chest helps improve form and keeps your core engaged while targeting the glutes.
How to Do It:
- Hold a dumbbell vertically at your chest.
- Stand with your feet slightly wider than shoulder-width.
- Squat down, keeping your chest up and elbows inside your knees.
- Push through your heels to rise back up.
6. Pulse Squats
Why It Works:
Pulses keep your muscles under constant tension—perfect for that glute pump and burn.
How to Do It:
- Perform a regular squat, but instead of standing up fully, stay low.
- Pulse up and down 2–3 inches at the bottom of the squat.
- Keep your glutes squeezed and core tight.
- Perform 10–20 pulses per set.
Final Tips
- Don’t rush your reps—control the movement to really feel those glutes firing.
- Try adding resistance bands or light weights as you get stronger.
- Combine 2–3 of these variations into your lower body workouts for maximum booty activation.
