How to Properly Activate Your Glutes in the Squat - Level 3 Glute activation
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- Опубліковано 30 вер 2024
- How to properly use your glutes in the squat. If you're not activation your glutes when squatting, try this drill. If you can't feel your glutes working, check out some of my other drills in my glute activation series here:
www.peterrobert...
![The Official Squat Form Checklist [Are You Squatting Wrong?]](http://i.ytimg.com/vi/Uv_DKDl7EjA/mqdefault.jpg)
After years of struggling with squats, weak glutes and lower back, this simple cue has changed my life. I finally feel my glutes and lower back working properly in the squat. Thank you
Hi Orson. So glad to hear that! Here are a couple other videos that might help your squat even more:
ua-cam.com/video/I7zDoGxkV9M/v-deo.html
and
ua-cam.com/video/FzTM-EqItQ0/v-deo.html
Good luck with your training.
Can you explain what exercises you did, I struggle with the same lower back pain the last 2 yrs
@@gavink03 check my reply to Orson above and have a look at those videos too. I think this one might also help: ua-cam.com/video/dIZHueBirgg/v-deo.html
If you try those drills and don't see a quick improvement, definitely get your back checked out by a good rehab specialist.
The trick of imagining someone pushing my butt up while I'm at the bottom actually worked at engaging my glutes a lot more!! Thanks man!
Glad to hear this helped! This one might be useful to you also. Experiment with it and use it if you like it:
www.peterrobertscoaching.com/blog/2016/8/30/new-squat-cue-for-improved-stability-position
I only feel squats in my knees. I struggle doing 135. My knees are getting eradicated. I took a week off to heal. I cant increase my squat because of this.
Finally I find a video of someone explaining how to engage- not just telling me to engage haha 😂
Thank you so much! Squats are one of my favourite exercises, but I've always been engaging with my quads and lower back. No matter how hard I tried, I've never had good-looking glutes. It's going to take a long time to retrain my form, but I can't wait to see my progress!
My butt is sore because of you!! Lol thanks man i appreciate it 😁
Happy to help!
I didn't know a bum can become sore but is too
You guys are dating?
Phrasing!
Phrasing.
Edit: Ron beat me to it.
Seriously great explanation! Game changer and I feel squats way better than I previously did. I never stop learning when it comes to fitness! Love the video!
The best explanation, thank you so much! I can feel the squat in my glutes now not my quads which will make such a difference !
The “screwing” analogy is what has totally helped me. I have watched tons of videos & this one helped so much!
Shouldn't the toes be pointing outwards?
You just saved my lower back ❤️
I did some leg workout at home
My bums gone bigger and rounder
😏
Clichéd unhelpful garbage.
I still only feel it in my front thighs ...this is hopeless
It's not the end of the world, but I would suggest going back into some other glute videos on my channel. This video is 'level 3' glute activation. I have videos on level 1 and level 2. If your glutes are severely underactive, then the squat is going to be too complicated/difficult for them to really engage. You may just need to go further back into the progression and gradually build up from there.
Looks so simple yet complex..
Like you mentioned, i can maintain tension in my glutes about half way through, but then suddenly i lose it below that and it becomes leg dominant.
Just keep practicing. You'll get it! And if you struggle with it, look at my level 1 and level 2 glute videos for other helpful ideas to build up.
I tried screwing the feet while I was seated watching the video and my right-lower back immediately tensed up. It’s an ongoing problem I have. Do you have any tips for that? Thanks.
This was a game changer for my mind muscles awareness
Best bit I learned was how to push up using your bum. Thanks.
I used to do those 200 squat challenges. I never noticed a difference with the glutes. That's because I was working my quads more and saw more strength there. So I used to say how can squats work the glutes when I saw no results?
samee i did those religiously everyday, the ones from mad fit. the only thing i saw was my quads buff up and my glutes not even budging. now i know why!
@@thevegancupid77 Oh I like madfit. More of her arm exercises and abs.
So when coming up from a squat, am I like clenching my cheeks? Idk what you mean by imagine getting pushed on a swing. How
Instructions unclear. Knees had to be amputated🤷♂️
that was actually helpful
is that i have to squeeze my glutes while coming down??
Yes. Ideally you want to learn how to maintain tension in the glutes on both the way down and the way up. This can take a little bit of time and practice to master though.
this guy should have more subscribers !!!
Should the glutes stay activated all the way
I'm already getting dizzy just squatting halfway like this
my knee pain when i squeeze the glute while driving up .should i squeeze continously or shlould squeeze only when i reach on top
Ideally you want constant tension throughout, so you're squeezing a bit all the way through the squat. You'll feel the squeeze stronger at the top though. It's quite strange to have pain with this technique so I'd suggest getting it accessed by a good physio/chiro/osteopath who you trust.
wow incredible, This random youtube suggestion made me realize I was absolutely not engaging my glutes. After 5 air squats I really feel that butt working. Thanks Peter, this is a fantastic video
I am more or less a home-gym kind of guy that does a lot of cycling... so I kind of have semi-built quads and glutes.. but doing weighted squats shredded my quads unlike anything but dedicated up-hills and even then my cardio would give out before my legs did.. the glutes I find are engaging but I may need to make it more of a conscious engagement or just let my quads catch up.. unsure of which.
Thx this finna get me that femboy ass 💯
Good explanation! I have been doing them with poor results.
Happy this helped!
Dude this was perfect thank you!!!
I took this advice today and started feeling it in the glutes thanks!
Wonderfull video.
Frst time I've ever heard this in 47 years of lifting.
Thanks
DANG I FINALLY UNDERSTAND THE SCREW BUT DONT MOVE THE FEET THING CAUSE OF YOU TYSM!
You're very welcome. Glad it helped you out.
When doing this squat do u push up using ur glutes or more forward?
I think I understand what you're saying. If I'm getting this wrong, let me know.
You want to push straight up. In a deadlift, RDL or other hip hinge movement, the hips mainly move forward and backward. In the squat, it's mainly up and down.
Picture a good squat in your mind: the way down and the way up should look the same. That means the angle that your hips move on the way should be reversed on the way up, but in the same line.
Does that help?
I have nuropathy in my feet so I can't tell where my weight is in my feet. I have little bit of feeling but I wouldn't be able to tell you if I am in hot or cold water or if someone stuck my feet with something sharp I wouldn't feel it. So I am just squatting and I know my glutes aren't activating at all.
Are you supposed to clenxh your glutes on the way down ?
Yes. Not necessarily clenched as you would at the top, but you should feel some tension and some degree of squeezing all the way down and up.
You saved my knee
That's incredible to hear. I'm glad this tip helped a bit. Good luck with training.
Is this going to increase my squat
İf we go down should we imagine separating buttucks actively???
Or only separating the floor is enaugh?
Thank you very much
Just the floor, but try to keep muscle tension in the glutes throughout.
I suspect that i have hronic subluxation of the peroneal tendons in left ankle, so the motion of digging the foot and keeping the tension like im gonna rotate it outwards but keeping it in the place actually moves the peroneal tendons out of place for me and i find it difficult to maintain ballance where i wouldnt fully dislocate it and on the other hand doing the squat properly.. Im really bummed out, cuz i really feel the sqaut the right way but i cant overdo it cuz im scared im gonna make those tendons worse
Since i dont regularyhave any other issues like pain or discomfort in there, just the ankle and knee instabillity
Interesting, so you don’t turn your feet 45 degrees to target the glutes more? I’m going to try your technique.
This really helps, but wow does it limit the depth I can squat in. That is to say, I can't keep my ass engaged when I want to get in to a deep squat position.
Keep practicing and you will over time. And it will another layer of stability and control when you can!
Can I do the high repetition practice to keep the tension in the glutes while I am also training with higher weights? (50kg) Or should I wait until I know how to activate my glutes properly?
Doesn't work, the squat is a terrible exercise that only causes knee pain
This guys never touched a weight in his life