Ass to Grass vs Parallel Squat Which Is Actually Better for Glute Growth

The Real Winner for Glute Growth (It's Not a Simple Answer)

When debating ass to grass vs parallel squat which is actually better for glute growth, the deeper squat wins for glute activation by up to 25%-but this only applies if your mobility allows you to hit that depth without your lower back rounding. You're probably frustrated because you've been squatting for months, maybe even trying to force yourself deeper, and you're just not seeing the glute development you want. You see conflicting advice everywhere, and you're left wondering if all that effort is even worth it. Here's the truth: a perfect-form parallel squat is infinitely better for your glutes than a sloppy, deep squat that puts your spine at risk. The goal isn't just depth; it's *tension*. The glutes get the most tension when they are stretched under load, which happens at the very bottom of the squat. This is a principle called stretch-mediated hypertrophy. The more you can safely stretch the glute muscles, the greater the signal for them to grow. For some, that point is just below parallel. For others with excellent mobility, it's ass-to-grass (ATG). The key is finding *your* maximum effective depth and owning it. A bad ATG squat where your pelvis tucks under (known as "butt wink") shifts the tension from your glutes to your lower back, completely defeating the purpose and setting you up for injury. So, the better squat is the deepest one you can perform with near-perfect technique.

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Your Glutes at Parallel vs. The Bottom: A Visual Breakdown

You feel the burn in your quads, but your glutes? Not so much. This is the most common complaint with squats, and it comes down to simple physics. Understanding what happens at each depth explains why you might be missing out on growth. At the parallel position-where your hip crease is level with the top of your knee-your quads are doing a huge portion of the work. Your glutes are active, but they aren't fully stretched. Think of it like a rubber band that's only been pulled halfway; there's tension, but not maximum tension. For a 150-pound person squatting 135 pounds, the force on the glutes at parallel is significant, but not optimal for growth. Now, contrast that with a full-depth, ass-to-grass squat. As you descend past parallel, the glutes lengthen dramatically under load. That same 135-pound barbell now feels heavier to your glutes because they are in a mechanically disadvantaged-and thus, more challenging-position. This deep stretch is the single most important factor for glute hypertrophy in a squat. It creates more micro-tears in the muscle fibers, which then repair and grow back stronger and bigger. The problem, and the reason so many people fail to get results, is the "butt wink." As you try to force depth your body doesn't have, your pelvis tucks under, and your lumbar spine rounds. At that moment, you've lost all glute tension. The load transfers directly to your spinal erectors and vertebral discs. You've turned a world-class glute exercise into a high-risk back exercise. You understand the mechanics now: a deep stretch without butt wink is the non-negotiable goal. But knowing this and executing it for 3 sets of 8 reps, week after week, are two different things. Can you honestly say you know the exact depth and weight you hit on your last squat session? If you can't, you're not programming for growth; you're just exercising.

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The 2-Path Protocol: Your Squat Plan for Your Body

Stop guessing and following generic advice. Your squat plan needs to be built for your current mobility. This 4-week protocol will either maximize your existing deep squat or build the foundation to get you there. It all starts with a simple test.

Step 1: The Wall Test to Find Your True Depth

Before you even touch a barbell, find your honest, unloaded squat depth. Stand facing a wall, with your feet about 6-12 inches away in your normal squat stance. Place your hands on your shoulders. Now, squat down as low as you can without your face hitting the wall or your heels lifting off the floor. Have a friend watch your lower back or film yourself from the side. The exact moment your lower back starts to round and your tailbone tucks under is the end of your effective range of motion. This is your current limit. Don't judge it; just acknowledge it. Now you know which path to follow.

Path A: If You Can Squat Deep (The Growth Maximizer)

If the wall test showed you can get your hip crease well below your knees without butt wink, your job is simple: progressive overload. You have the mobility, now you need to apply tension.

• Workout: Perform squats 2 times per week.
• Sets & Reps: 3 working sets of 6-8 repetitions. This range is the sweet spot for hypertrophy.
• Execution: Use a weight that is challenging but allows you to hit your full depth on every single rep. The last 2 reps of each set should be a struggle.
• Progression: Each week, your goal is to add either 5 pounds to the bar for the same reps, or do one more rep with the same weight. For example, if you squat 135 lbs for 3x6 this week, next week aim for 135 lbs for 3x7.

Path B: If You Stop at or Above Parallel (The Mobility Builder)

If the wall test revealed butt wink at or above parallel, forcing depth is counterproductive. Your focus is twofold: get strong in your current range and work to expand it.

• Strength Work: Perform squats 2 times per week. Use a box set to the lowest depth you can achieve with a flat back. Squat to the box for 3 sets of 8-12 reps. This builds strength and confidence in your current range. Progress by adding weight or reps weekly.
• Mobility Work: Do this 3-4 times per week, either as part of your warm-up or on off days. It only takes 5-10 minutes.
• Goblet Squat Holds: Hold a light dumbbell (10-25 lbs) and sink into the bottom of your squat. Use your elbows to gently push your knees out. Hold for 30-60 seconds. This teaches your body to be comfortable in a deep squat position.
• Ankle Mobility: Lack of ankle dorsiflexion is a primary cause of limited squat depth. Do wall ankle mobilizations for 15 reps per leg.
• Hip Flexor Stretch: Tight hip flexors pull your pelvis forward, contributing to butt wink. Do a kneeling lunge stretch, holding for 45 seconds per side.
• Re-Test: Every 2 weeks, repeat the wall test. As your mobility improves, lower the height of your box squat until it's no longer needed.

Your Glutes in 90 Days: A Realistic Timeline

Building muscle takes time and consistency. Forget about overnight transformations. Here is what real, measurable progress looks like when you follow the right plan for your body.

• Week 1-2: The Foundation Phase. This phase is about form, not ego. If you're on Path A, you might need to lower the weight by 10-20% to ensure you're hitting full depth on every rep. If you're on Path B, you will feel the mobility drills working immediately. You will be sore, especially in your glutes and adductors. This is a good sign. Your main goal is to complete every scheduled workout.
• Month 1: The Consistency Phase. You should feel more stable and powerful in the bottom of your squat. Your warm-ups will feel smoother. If you're on Path A, you should have added 5-15 pounds to your working sets. If you're on Path B, you might have gained a full inch of pain-free squat depth and increased your box squat weight by 10-20 pounds. You won't see dramatic visual changes yet, but your pants might start to feel a little tighter in the seat.
• Month 2-3: The Growth Phase. This is where the visible results start to appear. Your strength will be climbing consistently. It's realistic to have added 20-40 pounds to your squat from where you started. Your glutes will feel noticeably firmer and have a rounder, fuller appearance. People might start asking if you've been doing more squats. This is the payoff for the foundational work you did in the first month. The key is to not stop here. This is where the real journey begins.

Frequently Asked Questions

The Role of Squat Stance for Glutes

A slightly wider-than-shoulder-width stance with toes pointed out 15-30 degrees can increase glute activation. However, depth is a far more critical factor. Find a stance that allows you to squat the deepest without pain or form breakdown. Experiment, but prioritize depth over stance width.

Knee Safety in Deep Squats

When performed correctly, deep squats are not only safe but can strengthen the ligaments and tissues around the knee. The myth that they are bad for your knees comes from watching people perform them with poor form, allowing their knees to cave inward or shooting them too far forward.

Better Glute Exercises Than Squats

While squats are a fantastic compound movement, exercises like barbell hip thrusts and Romanian deadlifts often allow for greater direct tension on the glutes. A complete program should include squats for overall leg development and an isolation exercise like hip thrusts specifically for glute hypertrophy.

Squatting Frequency for Glute Growth

For most natural lifters, squatting with intensity 2 times per week provides the best balance of stimulus and recovery. Training them more often can lead to under-recovery and stalled progress, while training them less often may not provide enough stimulus for optimal growth.

Using a Box for Squat Depth

A box is an excellent teaching tool. It provides tactile feedback, ensuring you hit a consistent depth on every rep. It's particularly useful for those on Path B to build strength safely at their end range of motion while working on mobility.