Glute Squat Elbow to Knees
Targets the gluteus maximus, quads with a controlled squat pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: Gluteus maximus, Quads. Secondary: Core, Adductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Stand with the feet slightly wider than the hips.
- Sit back into a deep glute squat.
- At the bottom, bring the elbows toward the knees.
- Drive up through the heels.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the gluteus maximus, quads with a controlled squat pattern; builds strength, control and mind-muscle connection.
Common mistakes
Letting the knees cave in or the chest drop forward.
Make it harder
Add load or a pause at the bottom.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15-20 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.