{"id":51419,"date":"2023-06-06T13:04:06","date_gmt":"2023-06-06T13:04:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51419"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"squats-for-glutes","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/","title":{"rendered":"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_Squats_Engage_Glutes_The_Mechanics\" >How Squats Engage Glutes: The Mechanics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#What_Squats_Are_Best_For_Glutes\" >What Squats Are Best For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#A_Comprehensive_List_Of_The_Best_Squats_For_Glutes\" >A Comprehensive List Of The Best Squats For Glutes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#1_Barbell_Squats\" >1. Barbell Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Barbell_Squats_Good_For_Glutes\" >Are Barbell Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Barbell_Squats_For_Glutes\" >How To Do Barbell Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#2_Sumo_Squats\" >2. Sumo Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Sumo_Squats_Good_For_Glutes\" >Are Sumo Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Sumo_Squats_For_Glutes\" >How To Do Sumo Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#3_Bulgarian_Split_Squats\" >3. Bulgarian Split Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Bulgarian_Split_Squats_Good_For_Glutes\" >Are Bulgarian Split Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Bulgarian_Split_Squats_For_Glutes\" >How To Do Bulgarian Split Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#4_Goblet_Squats\" >4. Goblet Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Goblet_Squats_Good_For_Glutes\" >Are Goblet Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Goblet_Squats_For_Glutes\" >How To Do Goblet Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#5_Pistol_Squats\" >5. Pistol Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Pistol_Squats_Good_For_Glutes\" >Are Pistol Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Pistol_Squats_For_Glutes\" >How To Do Pistol Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#6_Zercher_Squats\" >6. Zercher Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Zercher_Squats_Good_For_Glutes\" >Are Zercher Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Zercher_Squats_For_Glutes\" >How To Do Zercher Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#7_Jump_Squats\" >7. Jump Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Jump_Squats_Good_For_Glutes\" >Are Jump Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Jump_Squats_For_Glutes\" >How To Do Jump Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#8_Plie_Squats\" >8. Plie Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Plie_Squats_Good_For_Glutes\" >Are Plie Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Plie_Squats_For_Glutes\" >How To Do Plie Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#9_Box_Squats\" >9. Box Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Box_Squats_Good_For_Glutes\" >Are Box Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Box_Squats_For_Glutes\" >How To Do Box Squats For Glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#10_Smith_Machine_Squats\" >10. Smith Machine Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#Are_Smith_Machine_Squats_Good_For_Glutes\" >Are Smith Machine Squats Good For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#How_To_Do_Smith_Machine_Squats_For_Glutes\" >How To Do Smith Machine Squats For Glutes?<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you tired of having a flat bum? Want to trade it in for a perky one that turns heads? Or maybe, just want to make sure your glutes are in their best shape for optimal performance?<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Squats are the answer! <a href=\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\">Squats<\/a> have been proven time and again to be an effective exercise for building up your glutes. But it\u2019s not just about grabbing a barbell and going to town as there\u2019s more to it than that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, we will show you how to do squats correctly in order to get maximum results from them. We will also discuss some of the common mistakes people make when doing squats and what you can do to avoid them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, we will provide tips on how you can incorporate squats into your workout routine for optimal results. So gear up for a perky bum!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\"><img decoding=\"async\" class=\"aligncenter wp-image-36445 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_-1024x576.jpg\" alt=\"squats benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Squats_Engage_Glutes_The_Mechanics\"><\/span><b>How Squats Engage Glutes: The Mechanics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When performing a squat, the main muscles targeted are the glutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let us break down the mechanics of the exercise to understand how <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-vs-back-squat\/\">squats<\/a> engage the glutes:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting from the bottom of a squat, it is important to keep your back straight and chest up. This allows your glutes to burn and engage properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The next step is to initiate hip flexion, which involves pushing your hips back while keeping your torso upright. This movement activates the glutes and helps you to maintain proper form and alignment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, pushing through your heels allows your glutes to work even harder. This action is important because it helps you to drive your body up and out of the bottom of a squat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You&#8217;ll notice that the entire exercise involves a hinging motion of your hips and knees. While hinging, each muscle involved plays a vital role in helping you to maintain balance and power throughout the movement. As you shift your weight from your heels to your toes, you can feel the glutes working hard to provide stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performing squats correctly, it is very important to control the eccentric and concentric portions of each repetition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). During the eccentric portion (the downward motion of the squat), it is important to focus on engaging your glutes and controlling the descent.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the concentric portion (the upward motion of the squat), ensure that you are pushing through your heels in order to drive your body out of the bottom position.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/squat-alternatives\/\"><i>13 Squat Alternatives For When You Want To Switch Things Up<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Squats_Are_Best_For_Glutes\"><\/span><b>What Squats Are Best For Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All squats will engage your glutes to some extent; however, certain variations may be more suitable for you than others (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7831128\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When choosing which squats to add to your routine for a perky bum, consider the following factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth:<\/b><span style=\"font-weight: 400;\"> Squats that take you deeper will activate your glutes to a greater degree than those that don&#8217;t. Deep squats may include variations like the full barbell squat, overhead squat, or pistol squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance:<\/b><span style=\"font-weight: 400;\"> The amount of weight you use during the squat will also determine how much your glutes are activated. Heavier weights, such as a barbell or kettlebell, will engage your glute muscles more effectively than just using your body weight or light dumbbells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stance: <\/b><span style=\"font-weight: 400;\">Finally, your stance during the squat can make a big difference. A wider stance can give your glutes more activation, such as with sumo squats or the wide-stance barbell squat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may prefer to use a combination of different squats in your routine. This could include deep barbell squats, hip thrusts, and even weighted walking lunges. Try out different variations to find what works best for you!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Comprehensive_List_Of_The_Best_Squats_For_Glutes\"><\/span><b>A Comprehensive List Of The Best Squats For Glutes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below, we discuss some of the best squats for targeting and toning your glutes:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Barbell_Squats\"><\/span><strong>1. Barbell Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Barbell squats are a classic exercise where a barbell is placed on your shoulders, behind your neck, and resting on your traps. Barbell squats target the glutes, hamstrings, and quadriceps.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Barbell_Squats_Good_For_Glutes\"><\/span><strong>Are Barbell Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, barbell squats are a great exercise for the glutes as they target the gluteus maximus and medius muscles. In addition, holding the barbell on your shoulders forces your body to engage your core muscles which can help with overall posture and stability.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Barbell_Squats_For_Glutes\"><\/span><strong>How To Do Barbell Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and the barbell placed on your shoulders behind your neck, resting on your traps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest and head up, lower yourself into a squat position, keeping your knees in line with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\"><img decoding=\"async\" class=\"aligncenter wp-image-38688 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1024x576.png\" alt=\"squats for glutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Sumo_Squats\"><\/span><strong>2. Sumo Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sumo squats are a type of squat where your feet are in a wide stance with your toes pointing slightly outward. Your hands can be at your sides or holding a weight in front of your body. The sumo squat targets your glutes, hamstrings, and inner thigh muscles.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Sumo_Squats_Good_For_Glutes\"><\/span><strong>Are Sumo Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, sumo squats are great for glutes as they target the gluteus maximus and gluteus medius muscles. In addition, because of the wider stance, sumo squats help activate and strengthen the inner thigh muscles which can help create a more shapely lower body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Sumo_Squats_For_Glutes\"><\/span><strong>How To Do Sumo Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and toes pointing slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat position, keeping your back straight and chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your knees are in line with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Bulgarian_Split_Squats\"><\/span><strong>3. Bulgarian Split Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bulgarian split squats are a single-leg squat variation where one foot is elevated behind you and the other is in front. This squat variation targets the glutes, hamstrings, and quadriceps.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Bulgarian_Split_Squats_Good_For_Glutes\"><\/span><strong>Are Bulgarian Split Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, Bulgarian split squats are effective in targeting the glutes. This exercise not only strengthens your glutes but also your core as you need to maintain a stable position throughout the movement.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Bulgarian_Split_Squats_For_Glutes\"><\/span><strong>How To Do Bulgarian Split Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, facing away from a bench or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot on the bench or chair behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up, lower your body towards the ground with the other leg. Your back leg should be elevated behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your front knee in line with your toes and lower yourself until your knee forms a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to a standing position through your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions on each leg.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/barbell-squat-variations\/\"><i>7 Challenging And Creative Barbell Squat Variations For Advanced Lifters<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Goblet_Squats\"><\/span><strong>4. Goblet Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Goblet squats are a squat variation where you hold a weight at your chest and perform a squat. Usually, a dumbbell or kettlebell is used, hence the name \u201cGoblet\u201d squats. This exercise targets your glutes, hamstrings, and quadriceps muscles.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Goblet_Squats_Good_For_Glutes\"><\/span><strong>Are Goblet Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, goblet squats are effective in targeting the glutes as they require more coordination than traditional squats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The additional weight held at your chest increases the amount of activation in the glutes and core muscles, which helps create a stronger, more toned lower body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise also helps improve flexibility in the hips, making it easier to access the glute muscles during other exercises.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Goblet_Squats_For_Glutes\"><\/span><strong>How To Do Goblet Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight at your chest with both hands and stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a squat position, keeping your elbows inside your knees and chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to a standing position through your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\"><img decoding=\"async\" class=\"aligncenter wp-image-29348 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2-1024x576.jpg\" alt=\"squats for glutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Pistol_Squats\"><\/span><strong>5. Pistol Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pistol squats are a <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-muscles-worked\/\">single-leg squat<\/a> variation where you hold one leg off the ground while performing a squat. This move targets the glutes, quads, and hamstrings.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Pistol_Squats_Good_For_Glutes\"><\/span><strong>Are Pistol Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, pistol squats are effective in targeting the gluteus maximus muscle as well as other leg muscles. This exercise challenges your balance and requires more glute activation than squats done with both legs. In addition, by performing this move with one leg off the ground, you\u2019re able to engage more of your stabilizing muscles which can help create a stronger lower body.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Pistol_Squats_For_Glutes\"><\/span><strong>How To Do Pistol Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and one leg lifted off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down into a squat position on one leg, keeping the lifted leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to a standing position on one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions on each leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Zercher_Squats\"><\/span><strong>6. Zercher Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Zercher squats are a squat variation where you hold the barbell in the crook of your elbows and perform a squat. This exercise targets the glutes, hamstrings, quadriceps, and core muscles.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Zercher_Squats_Good_For_Glutes\"><\/span><strong>Are Zercher Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, zercher squats are effective in targeting the glutes. This exercise requires more coordination than traditional squats due to the barbell position and can help increase activation in your glute muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They require more engagement from your <a href=\"https:\/\/betterme.world\/articles\/wall-ball-workout\/\">core muscles<\/a>, making them a great way to strengthen your entire lower body. This exercise also strengthens the upper back muscles, which can help with your overall posture.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Zercher_Squats_For_Glutes\"><\/span><strong>How To Do Zercher Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the barbell in the crook of your elbows with your arms tucked in close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and lower yourself into a squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position, keeping the barbell secure in the crook of your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Jump_Squats\"><\/span><strong>7. Jump Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jump squats are a plyometric <a href=\"https:\/\/betterme.world\/articles\/wall-squat\/\">exercise<\/a> that involves jumping from a squat position. This move targets the glutes, quads, and calves.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Jump_Squats_Good_For_Glutes\"><\/span><strong>Are Jump Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, jump squats are great for targeting the glutes as they add an explosive component to the exercise that helps activate the glute muscles. This exercise also increases cardiovascular endurance and can help burn fat.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Jump_Squats_For_Glutes\"><\/span><strong>How To Do Jump Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a squat position with your knees in line with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up explosively through your heels to jump off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly back into the squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 8-10 repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Plie_Squats\"><\/span><strong>8. Plie Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plie squats are a type of squat where your toes are pointed outward and your knees are bent to form a &#8220;V&#8221; shape. This move particularly targets your inner thighs, quads, and glutes.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Plie_Squats_Good_For_Glutes\"><\/span><strong>Are Plie Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, plie squats are great for toning the glutes, especially the gluteus medius and minimus muscles, which are important for hip and pelvic stability. They also challenge your leg muscles in <a href=\"https:\/\/betterme.world\/articles\/wall-squats-with-ball\/\">different ways<\/a> and help improve your overall lower-body endurance.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Plie_Squats_For_Glutes\"><\/span><strong>How To Do Plie Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet wider than shoulder-width apart and toes pointing outwards to a comfortable degree.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your hips or hold a weight with both hands in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to about a 90-degree angle, keeping your chest up and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\"><img decoding=\"async\" class=\"aligncenter wp-image-29357 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-5-1024x576.jpg\" alt=\"squats for glutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Box_Squats\"><\/span><strong>9. Box Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Box squats are a type of squat where a box, bench, or chair is used to control the depth of your squat. This move targets your quads, hamstrings, and glutes.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Box_Squats_Good_For_Glutes\"><\/span><strong>Are Box Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, box squats are a great exercise for developing glute strength and size as they more specifically target the posterior chain muscle groups. They are also good for improving the squatting form as they teach you to hip hinge better, which is important for glute activation.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Box_Squats_For_Glutes\"><\/span><strong>How To Do Box Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a box or bench behind you and stand with your feet shoulder-width apart in front of it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself so that your knees are directly above your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body onto the box while keeping your core tight and your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second, then push up through your heels to return to the standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"10_Smith_Machine_Squats\"><\/span><strong>10. Smith Machine Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Smith machine squats are a barbell <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">squat<\/a> variation that locks the bar onto a guided vertical path. These squats target the quads, hamstrings, and glutes.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Are_Smith_Machine_Squats_Good_For_Glutes\"><\/span><strong>Are Smith Machine Squats Good For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Yes, Smith machine squats are effective for glute development as they allow you to handle heavier weights safely, which can improve muscle size and strength. They also provide more stability, which allows you to specifically focus on using your glutes for the movement.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Do_Smith_Machine_Squats_For_Glutes\"><\/span><strong>How To Do Smith Machine Squats For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, with the barbell resting on your shoulders and positioned on the machine&#8217;s rails.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a squat, keeping your chest up and your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your heels to return to the standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are an effective exercise for targeting the glutes and developing overall lower body strength. Incorporating different variations of squats into your routine can help improve muscle definition, size, and strength. Be sure to focus on proper form and technique when doing any of the mentioned <a href=\"https:\/\/betterme.world\/articles\/half-squat-vs-full-squat\/\">squats<\/a> to maximize the effectiveness of the exercise and reduce the risk of injury.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Are you tired of having a flat bum? Want to trade it in for a perky one that turns heads? Or maybe, just want to make sure your glutes are in their best shape for optimal performance? Squats are the answer! Squats have been proven time and again to be an effective exercise for building [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":51420,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56,54],"tags":[],"coauthors":[122],"class_list":["post-51419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes - BetterMe<\/title>\n<meta name=\"description\" content=\"Tired of having a flat bum? Here&#039;s why doing \u2605 SQUATS FOR GLUTES \u27a4 is important, as well as all the different types of squats you can do to target your glutes.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes\" \/>\n<meta property=\"og:description\" content=\"Tired of having a flat bum? Here&#039;s why doing \u2605 SQUATS FOR GLUTES \u27a4 is important, as well as all the different types of squats you can do to target your glutes.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/\"},\"wordCount\":2346,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg\",\"articleSection\":[\"Butt Workouts\",\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you tired of having a flat bum? Want to trade it in for a perky one that turns heads? Or maybe, just want to make sure your glutes are in their best shape for optimal performance?<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Squats are the answer! <a href=\\\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\\\">Squats<\/a> have been proven time and again to be an effective exercise for building up your glutes. But it\u2019s not just about grabbing a barbell and going to town as there\u2019s more to it than that.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this guide, we will show you how to do squats correctly in order to get maximum results from them. We will also discuss some of the common mistakes people make when doing squats and what you can do to avoid them.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Finally, we will provide tips on how you can incorporate squats into your workout routine for optimal results. So gear up for a perky bum!<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\\\"><img class=\\\"aligncenter wp-image-36445 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_-1024x576.jpg\\\" alt=\\\"squats benefits\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Squats Engage Glutes: The Mechanics<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When performing a squat, the main muscles targeted are the glutes.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let us break down the mechanics of the exercise to understand how <a href=\\\"https:\/\/betterme.world\/articles\/goblet-squat-vs-back-squat\/\\\">squats<\/a> engage the glutes:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Starting from the bottom of a squat, it is important to keep your back straight and chest up. This allows your glutes to burn and engage  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/\",\"name\":\"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Tired of having a flat bum? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes - BetterMe","description":"Tired of having a flat bum? Here's why doing \u2605 SQUATS FOR GLUTES \u27a4 is important, as well as all the different types of squats you can do to target your glutes.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes","og_description":"Tired of having a flat bum? Here's why doing \u2605 SQUATS FOR GLUTES \u27a4 is important, as well as all the different types of squats you can do to target your glutes.","og_url":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/"},"wordCount":2346,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg","articleSection":["Butt Workouts","Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you tired of having a flat bum? Want to trade it in for a perky one that turns heads? Or maybe, just want to make sure your glutes are in their best shape for optimal performance?<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Squats are the answer! <a href=\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\">Squats<\/a> have been proven time and again to be an effective exercise for building up your glutes. But it\u2019s not just about grabbing a barbell and going to town as there\u2019s more to it than that.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this guide, we will show you how to do squats correctly in order to get maximum results from them. We will also discuss some of the common mistakes people make when doing squats and what you can do to avoid them.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Finally, we will provide tips on how you can incorporate squats into your workout routine for optimal results. So gear up for a perky bum!<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gear_Up_For_A_Perky_Bum\"><img class=\"aligncenter wp-image-36445 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5005-convert.io_-1024x576.jpg\" alt=\"squats benefits\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>How Squats Engage Glutes: The Mechanics<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When performing a squat, the main muscles targeted are the glutes.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let us break down the mechanics of the exercise to understand how <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-vs-back-squat\/\">squats<\/a> engage the glutes:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting from the bottom of a squat, it is important to keep your back straight and chest up. This allows your glutes to burn and engage  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/","url":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/","name":"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Tired of having a flat bum? Here's why doing \u2605 SQUATS FOR GLUTES \u27a4 is important, as well as all the different types of squats you can do to target your glutes.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2214723691-scaled.jpg","width":2560,"height":1708},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/squats-for-glutes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Butt Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/butt-workouts\/"},{"@type":"ListItem","position":5,"name":"Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. 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