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Description:Research shows that, when squatting with relatively heavy weights, a wide stance increases the amount of activation in the quadriceps and glutes. I recommend either full squats or parallel squats, but not half squats. It trains everything in your body but your pressing muscles, it builds a tremendous amount of whole body strength and power , and it heavily involves both the hamstrings and glutes. Glute Blaster Most workout machines suck. This image shows both proper and improper lockout positions, which result in full and partial glute activation: Focus on getting stronger on those key movements above and your butt WILL grow bigger and better. And last but not least, the single-leg hip thrust:
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