Before moving on to squats, it is important to understand the anatomy of the gluteal muscles. These muscles include the gluteus maximus, gluteus medius, and minimus. The gluteus maximus muscle is primarily responsible for hip extension. It also plays a decisive role when running, jumping and squatting.
If you do squat movements correctly, they will work on the gluteus maximus muscle and help strengthen and shape these muscles. But the effectiveness of squats also depends on factors such as frequency and consistency, intensity and variety, and proper technique.
A good starting point is to include squats in your training program at least two to three times a week.
You also need to vary the intensity of the squats and try different types of this exercise. For example, you can use dumbbells, barbells, or elastic bands in addition to bodyweight squats. The same goes for jump squats.
Finally, the key to preventing injuries and achieving maximum results is correct technique.
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Source: Ferra
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