Do Deeper Squats Give You a Bigger Butt?

While most people literally try to sweat their butts off, there are others who painstakingly work to increase the amount of junk in the trunk. The most efficient way to go about getting a bigger butt is performing exercises that target the butt muscle, properly known as the gluteus maximus. Deeper squats will activate the muscle fibers much more intensely than a standard squat and can get you on your way to a bigger butt.

  1. Deep Squat Technique

    • When performing deep squats, proper technique is crucial. Any break in form could lead to injury. If you're new to deep squats, begin with only your body weight -- once you get comfortable with the movement, gradually add resistance. To begin, stand with your legs shoulder-width apart and your toes pointed slightly outward. Transfer your weight into your heels, stabilize your core and straighten your back. Bend your knees and hips to lower into a squat. Rather than stopping when your thighs reach horizontal, continue down as far as you comfortably can without transferring your weight to the front, rounding your back or breaking form in any other way. It will likely take some time to achieve a full deep squat -- inflexible hips and ankles may prevent it for the first few weeks. Press through your heels to return to the standing position.

    Greater Glute Activation

    • A study published by the "Journal of Strength Training and Conditioning Research" compared squat depth with the activation of four muscles -- the vastus medialis, vastus lateralis, biceps femoris and gluteus maximus. Researchers found that the gluteus maximus becomes more active as squat depth increases. Squat depth had no effect on the other muscles tested. When performing squats, keep in mind that the deeper you go, the harder your butt works.

    Bigger Weights, Bigger Butt

    • If your goal is to build a bigger butt, then simple deep body-weight squats aren't going to cut it. In order to make your butt bigger, you've got to make the muscle bigger, which can only be accomplished using weights -- heavy weights to be exact. The National Strength and Conditioning Association recommends performing three to six sets of six to 12 repetitions using 67 to 85 percent of your one-repetition maximum. Don't attempt to use heavy weights until you can comfortably perform a deep squat without weights. Always use a spotter to help avoid injury.

    Genetic Factors

    • Despite the fact that deeper squats do put greater emphasis on your glutes, this by no means guarantees that you will get a bigger butt. In order to build a big butt, you first must have the genetic potential to do so. No matter how heavy of weights you use or how many deep squats you do, your butt will only get as big as nature intended.

    Safety Considerations

    • The jury is still out on whether deep squats are completely safe for your knees, but the general consensus is that, if done properly, they are. The website ExRx.net notes that the biggest dangers for your knees exist when the back of your thighs and calves press together. This can alter the center of rotation on the knee and lead to injury. If you find that your thighs rest or bounce off your calves during a deep squat, decrease your squat depth and work on strengthening your thigh muscles.