What adjustment can increase glute activation during a squat?

Widening the stance and externally rotating the feet can significantly enhance glute activation during a squat. This adjustment alters the muscle recruitment patterns, as a wider stance typically engages the gluteus medius and maximus more effectively compared to a narrower stance. Externally rotating the feet helps in aligning the hip joints for better recruitment of the glute muscles, allowing them to work more effectively throughout the squat motion. This position also aids in stabilizing the pelvis and improving overall squat mechanics, leading to a more effective workout for the glute muscles.

In contrast, narrowing the stance and rotating the feet inward might focus more on the quadriceps and inner thigh muscles rather than the glutes. Maintaining a straight back and elevated heels is important for proper squat form, but it doesn’t specifically target the glutes any more than a standard squat would. While using a barbell adds resistance and can help in developing muscle strength and size, it doesn’t inherently change the specific muscle activation patterns without modifying body positioning. Thus, widening the stance and externally rotating the feet is the most effective adjustment for enhancing glute activation during a squat.