Here are a few options that are often said in the gym after a good workout or sometimes the day after a hard workout: “I just finished doing squats and my legs are fried!” “I just finished doing squats and I could definitely feel the burn!” Or “I did squats yesterday at the gym and today my legs are fried!” I didn’t use glutes in the examples because usually it’s the legs that get sore from doing squats. ;) Hope that helps—best wishes.

"I squatted and my glutes burned." Targeted muscle groups notwithstanding :), this is fine. "I squatted and my glutes fried." Grammatically fine. People don't often use "fried" in quite this way, it 's more natural to say: "I squatted yesterday/this morning/last week, and my glutes are fried." "Fried" also tends to be used more for one's brain: "After I took an eight-hour exam, my brain was fried." Or for one's entire self: "I just worked a double shift - I am completely fried." Or for one's sunburn: "I feel asleep on the beach yesterday, and my back is totally fried." (Also, "I squatted and my glutes fried," make me wonder if you somehow squatted into a vat of hot oil, but that may just be me. :) )

If I want to use the words "fried" and "burned", what would be natural?

I understand what you said, but the sentences below sound more natural. My glutes are sore from squatting. My leg muscles are sore from squatting.