How To Do Squats Properly To Strengthen Your Leg & Glute Muscles

When it comes to hitting the gym and targeting your glutes, the first exercise you likely think of is squats—and for good reason. This tried-and-true classic move is easy to modify for any fitness level, challenging a variety of muscles in your lower body with or without dumbbells.

"The bottom of the squat is the most important part, while your hips are under the most tension," explains Arrington. "At the bottom, be sure to stay active instead of resting and rounding the upper or lower back. If your tailbone tucks under at the bottom, you went too far."

Typically you should try to squat until your quads are parallel to the ground, but if your flexibility doesn't allow this, go as low as you can while keeping your form and making sure your knees don't dip in toward each other. Staying aware of your foot placement on the ground will also make sure you're achieving the proper squat form.

One of the most straightforward ways to modify squats for different fitness levels is adding or removing weight. If you're a beginner in the gym, starting out with a smaller set of dumbbells (or even just bodyweight) will help you practice the proper movement without risking injury. As you gain strength, you can graduate to heavier dumbbells or a barbell.

Beyond weights, changing the position of the squat or incorporating plyometrics (explosive movement, like a jump) can challenge your muscles in different ways.