The Squat for Rounder Glutes

Why It Matters

Proper glute activation enhances performance, aesthetics, and lowers injury risk, making the squat a more effective strength‑building tool for women.

Key Takeaways

• Quad dominance limits glute activation in squats for women
• Butt wink and rib flare cause pelvis misalignment
• Wider stance, toes out, and neutral ribcage improve form
• Pause at squat bottom to lengthen and engage glutes
• Keep chest upright, avoid hips rising before glutes

Summary

The video teaches women how to adjust their squat to engage the glutes rather than the quads.

It explains that many women are quad‑dominant because a flared ribcage, insufficient dorsiflexion and a ‘butt‑wink’ at depth cause the pelvis to tuck under, shifting load to the lower back and front thigh.

The instructor recommends stacking the ribcage over the pelvis, widening the stance with toes turned out, pausing at the bottom to keep the glutes in their longest position, and maintaining a tall chest to prevent the hips from rising first.

Applying these cues can produce rounder glutes, improve overall squat mechanics, and reduce the risk of lower‑back strain for fitness enthusiasts and athletes alike.

Original Description

It's all in the pelvis…

Wanted to do a follow-up to my squat like a girl post and make sure you had some tips for targeting those glutes - quads I love you, but SIT DOWN RIGHT NOW.

Hi, I'm Dr. Stephanie, a chiropractor with over 20 years of experience who is obsessed with female biomechanics and helping women build dream bodies today that carry them into their 70's with ease. Follow along if you're bored of diet culture and quick fixes and want the real deal when it comes to strength and longevity.