Squats are a very effective exercise for your posterior chain. The movement is basically a hip extension and requires a large involvement of the hip musculature. You cannot squat heavy weights with weak hamstrings and glutes.
If you squat deep…
When you perform deep squats, the glutes and the hamstrings are involved to a higher degree. However, this does not mean that you should do quarter reps to avoid posterior chain involvement. Besides, quarter reps are too stressful on the knees and represent an inferior exercise for beginners. Professionals may use them, but people who don’t know what they are doing have no business messing with heavy quarter reps. Ego lifting should be avoided since most of the time it does not produce results.
Avoid low bar squats…
There are two types of barbell back squats – low bar and high bar. The difference between the exercises is in the way you place the barbell on your back. If you want to minimize the stress on the glutes, it would be wise to avoid low bar squats altogether. The low bar works the glutes harder than the high bar, although a deep high bar squat murders the glutes too.
Time for some front squats…
Out of all barbell squats, the front squat is the version that respects rear aesthetics the most. While the front squat also requires glute involvement, it is not nearly as much as it is during low bar and high bar squats. For that reason, the old school bodybuilding coach Vince Gironda used to recommend front squats. He was obsessed with bodybuilding and believed that bodybuilders should have small hips to be aesthetic.
Maybe it’s just fat…
Many people think they have big butts because of hypertrophy, but the extra size is often just body fat. The body loves storing fat in the midsection and hip area. Therefore, if you want to reduce your hip measurement, you should focus on losing weight too.
Lower the weight and improve your form
The more you bend over during a squat, the more glute involvement there is. In the quest for a heavy barbell, people forget form and bend over a lot when they squat.
While some forward lean is unavoidable, people often exaggerate it when the weights get heavy. Your body is simply telling you a lesson which is – “It’s heavy brah. I feel weak and will switch over to the most powerful muscles that I have – the glutes.”
As a result, the lifter bends over more and takes the quadriceps out of the exercise. You may be lifting more weight, but you won’t have a balanced leg development. If your form suffers so much, lower the weight and squat with a more upright posture.
squats are great but very severe form of training. even back work is easier for many