We’ve all heard the cue, “stay back on your heels while you squat.” This may be good advice for a beginner, but for optimal balance and muscle activation you need to utilize the, “tripod foot.” In this position, you’re balancing the weight between your heel, big toe, and little toe, and you’re thinking about “gripping” the floor with your toes. This can increase glute activation and may improve balance!
Reference: Bullock-Saxton, J. E., Janda, V., & Bullock, M. I. (1993). Reflex activation of gluteal muscles in walking. An approach to restoration of muscle function for patients with low-back pain. Spine, 18(6), 704-708.