The Specific Squat Variations That Actually Build Your Bum

You have been squatting religiously for months. Your quads are getting stronger, your jeans are tighter around the thighs, but the posterior progress just isn't there. It is a frustrating reality for many lifters: the standard squat is often more of a thigh builder than a glute builder.

To change the outcome, you have to change the mechanics. If you want to know what type of squats are best for your bum, you need to look at variations that increase hip flexion and reduce knee dominance. It is not about squatting more; it is about squatting differently.

Quick Summary: The Best Glute Squats

If you are looking for the short answer on which movements prioritize the posterior chain, here is the hierarchy of glute-focused squats:

• Sumo Squats: The wide stance increases glute activation due to external hip rotation.
• Bulgarian Split Squats: High stability requirements and deep hip stretch force the glutes to work overtime.
• Low Bar Back Squats: Shifts the center of gravity to force a greater hip hinge compared to high bar squats.
• Box Squats: Removes the stretch reflex, forcing the glutes to generate dead-stop power.

The Anatomy of a Glute-Focused Squat

Before we break down the specific exercises, you need to understand the science. A "quad-dominant" squat usually involves the knees traveling far forward over the toes with an upright torso. This puts the load on the front of the leg.

To shift that tension to the back, we need two things: a wider stance and a deeper hip hinge. The more you push your hips back (rather than your knees forward), the more your glutes have to work to extend the hips and bring you back to a standing position.

1. The Sumo Squat

This is often the answer when clients ask what squats are best for your bum. By taking a stance wider than shoulder-width and pointing your toes out (roughly 30 to 45 degrees), you change the leverage.

Why It Works

The wide stance limits how far your knees can travel forward. This forces you to sit "between" your legs rather than behind them. The external rotation of the hips in this position recruits the gluteus medius and maximus significantly more than a narrow, shoulder-width stance.

2. The Bulgarian Split Squat

Technically a single-leg squat, this is arguably the most effective movement for glute hypertrophy, despite being the one everyone loves to hate.

The Setup Matters

To make this glute-focused, you cannot just hop on one leg. You need a longer stride. If your foot is too close to the bench, you will target the quads. Step further out so that when you lower yourself, your front shin remains vertical. Lean your torso slightly forward (about 15 degrees) to stretch the glute max at the bottom of the movement.

3. Low Bar Back Squat

If you prefer heavy barbell training, the low bar position is superior for posterior development. In a high bar squat, the bar rests on your traps, encouraging an upright torso.

In a low bar squat, the bar rests on your rear delts. To keep the bar over your mid-foot so you don't topple over, you are forced to lean forward and drive your hips back. This hip hinge mechanism loads the posterior chain heavily to manage the weight.

My Training Log: Real Talk

I want to be transparent about the Bulgarian Split Squat because on paper, it sounds great, but in the gym, it is a different beast. When I first started prioritizing these for glute growth, the hardest part wasn't the muscular failure—it was the balance and the foot cramp.

I remember specifically using a slick vinyl bench at a commercial gym. Every time I hit the bottom of the rep with a heavy dumbbell, my back foot would slide slightly, causing my heart to jump into my throat. It took the focus right off my glutes.

The fix that changed everything for me was ditching the bench for a dedicated single-leg squat roller stand (or just lowering a barbell on a rack to knee height and putting a pad on it). Once my back foot was stable and wasn't rolling around, I could finally feel that deep, painful stretch in the glute-ham tie-in. If you feel your back leg taking over or your toes cramping, your setup is wrong, not the exercise.

Conclusion

Stop doing endless bodyweight squats with poor form expecting drastic changes. If you want to build the posterior chain, you must load the hips. Incorporate Sumo squats for heavy loads and Bulgarian split squats for volume. Focus on the stretch at the bottom, and ensure your shins stay relatively vertical.

Frequently Asked Questions

Do these squats work the glutes exclusively?

No compound movement isolates a muscle completely. While these variations shift the bias toward the glutes, your quads and hamstrings will still assist in the movement. This is a good thing for overall leg development.

How deep should I squat for maximum glute growth?

Depth is critical. Glute activation peaks at full depth (hips below knees). If you stop short or do "quarter squats," you are primarily using your quads. Go as deep as your mobility allows without your lower back rounding.

Can I do these with just bodyweight?

You can start with bodyweight, especially with the Bulgarian Split Squat. However, the glutes are a large, powerful muscle group. To see significant anatomical changes, you will eventually need to add resistance through dumbbells, kettlebells, or barbells.