3. Deep Squats
A study in the Journal of Strength & Conditioning Research showed that compared to partial-and parallel-depth squats, a deep squat provide far greater activation of the gluteus maximus, especially in the pushing (concentric) phase.
This makes sense… since the deeper you go (assuming good form with no pelvic tilt) the more you stretch, and thus activate, your glutes. Squats that only go part of the way tend to be more reliant on the muscles of the quads, not the glutes. So go deep for greater glute involvement.
How to do it:
Begin with the barbell supported on top of the back of your shoulder (ie. your traps). Stand chest proud and head facing forward and keep your feet a little wider than shoulder width apart with the feet slightly turned if needed.
Brace your abs and lower your bum back and down (as if sitting into a chair) keeping the weight in your heels and go below parallel as long as your back stays straight through the entire range of motion. Meaning, your pelvis shouldn’t tilt as you go low – if it does don’t go as deep.
Return to standing by pushing your heels into the ground to drive yourself up and focus on engaging your glutes as you push up to standing.