Squats - help!

[Yoyoallovertheshow]

When doing a squat to build glutes, when are you supposed to squeeze?

Squat pulses- no barbell or weights so no coming all the way back up. I've been using resistance bands and squeezing mine at the bottom of the squat, but DP says that's wrong? I have good form and push through my heels.

I do other exercises with resistance bands, i just don't want to be doing them wrong and wasting my time or risking injury.

Thanks to anyone who can help!

Personally I have a barbell, but I always concentrate on pushing through my heels. Narrow squat gets the mid glutes and the quads, wider stance concentrates the outer glutes. Always aim your knees in the direction of your feet.

As you come up/stand up you squeeze.

You need to think about your feet. Make sure you’re weight is well balanced across your feet and then pretend that you are screwing your heels into the floor. You can do it when just standing. You should find that will engage all your thigh, hip and glute muscles. You should find that the arch of your foot engages well.

I find that I use glutes more at the top of the squat, so I’d recommend coming all the way up.

If you’re not engaging your glutes properly, a bridge is a good check. If you bridge with your legs at 90’ the you have to use your glutes. The further out your feet are the more you rely on you hamstrings instead.

Another alternative is to look at Foundation Training on YouTube.

Thanks for your replies! I'm about to do a workout so i'll see how i get on. I've always been more into cardio than muscle building, so have never really focused on my muscles as such, just losing fat and staying fit.

But i really want to start toning up and getting strong. Didn't think it was possible to squeeze your glutes wrong, but clearly i have been doing

I'm going to youtube Foundation training while i warm up!