@idris_workout: Bodyweight Squat for Glutes 🍑 Target Muscle Glutes Equipment Bodyweight Level Beginner Even with a simple bodyweight squat you can place serious tension on the glutes if biomechanics are correct 1 Setup Feet slightly wider than shoulder width Toes turned out 15 to 30 degrees Neutral spine chest up Core braced before starting 2 Eccentric Lowering Phase Send the hips back with a slight hip hinge Torso leans slightly forward without rounding the back Lower until the hip crease drops below knee level Controlled descent for 3 to 4 seconds Inhale and brace the core 3 Concentric Rising Phase Drive through the heels Initiate the movement from the hips not the knees Extend the hips fully at the top Rise powerfully with control Exhale as you stand tall Key Tips Deeper squats increase glute activation Allow natural knee travel as long as there is no pain Control matters more than speed or reps A good squat should be felt in the glutes Source NSCA Essentials of Strength Training and Conditioning 4th Edition #bodybuilding #squats

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Saturday 20 December 2025 06:27:40 GMT