Primary
Glutes
Secondary
Quadriceps, Hamstrings, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Squat
See how Glute-Focused Back Squat could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The glute-focused back squat uses a wider stance and deeper depth to emphasize glute recruitment over standard high-bar squats. By sitting deeper into the hole and driving out of the bottom with a focus on hip extension, you shift work toward the glutes. This modification transforms the quad-dominant squat into more of a glute builder.
When to use it
Use as a primary lower body movement emphasizing glutes.
Who it's for
Intermediate to advanced lifters with good squat form.
Take a wider stance than your normal squat with toes pointed out about 30-45 degrees. Push your knees out over your toes and sit deep below parallel. Drive up by thinking about extending your hips, not just straightening your legs.
Also targets: Quadriceps, Hamstrings, Core
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Position the barbell on your upper back.
Take a slightly wider than normal stance.
Point your toes out about 30-45 degrees.
Push your hips back as you descend.
Go below parallel while maintaining a neutral spine.
Drive through your heels to stand, squeezing glutes.
Wider stance targets glutes more.
Push knees out over toes.
Focus on the hip drive up.
Program glute-focused back squats when you want squats that emphasize glutes over quads, for variety from standard squatting, or when combining with quad-focused work elsewhere. They pair well with leg curls and hip thrusts.
Not going deep enough.
Squatting patterns like the Glute-Focused Back Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus maximus) carries the intended load.
Knees caving inward.
Letting your knees drift away from the intended line during the Glute-Focused Back Squat changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Shifting weight to toes.
Loading more weight than you can control on the Glute-Focused Back Squat often creates compensations that shift work away from your Glutes (gluteus maximus). Reduce the load until each rep follows the intended path.
Intermediate to advanced lifters with good squat form.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-5 sets of 6-10 reps. Rest 2-3min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Glute-Focused Back Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Glute-Focused Back Squat
The Glute-Focused Back Squat primarily targets the Glutes (gluteus maximus), Quadriceps, making it an effective exercise for glutes development. Secondary muscles worked during the Glute-Focused Back Squat include Hamstrings, Core, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Calves.
Our library labels Glute-Focused Back Squat as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Glute-Focused Back Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Glute-Focused Back Squat is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Glute-Focused Back Squat include: Sumo Squat, Goblet Squat, Leg Press (Feet High). These exercises target similar muscle groups as the Glute-Focused Back Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.