күнү жарыяланды 2019-ж., 14-апр.
The squat is one of the most important exercises you can include in your leg training. That said, if you experience knee pain while doing it or just don’t have the strength you think you should with this staple leg exercise, then you need to watch this video. I’m going to show you one thing you need to do before any squat that will instantly help you decrease knee discomfort and put more weight on the bar as you realize your true strength.
The effectiveness of this relies on the dysfunctional recruitment of the posterior chain (namely the glutes and hamstrings) that most of us have from muscle imbalances we have developed over time. When you perform a squat you need to be able to load the muscles on the back side of our bodies to handle as much weight as we are capable of. All too often, we tend to shift the load too much to the anterior chain muscles which winds up hurting our knees and limiting the amount of weight we can lift.
There are two major requirements of a properly performed squat biomechanically. You need to have proper amounts of knee flexion and hip flexion. One without the other can lead to one ugly looking squat. That said, if you can marry the two and optimize the contributions of each you are going to have a squat that is not only capable of handling maximal loads but is going to do so as safely as possible on your joints.
That said, since we know the squat is a glute driven movement it makes sense that in order to neurologically wake up the posterior chain we would want to perform a quick warmup with an exercise that does so directly. In this case, it’s a weighted glute bridge or a barbell hip thrust depending on your available hip range of motion and level of training experience.
I like to start everyone on the floor if they have not done this exercise prior to squats before. The key to the effectiveness of the movement is that it trains the glutes to be the primary driver of hip extension while working in concert with the hamstrings (which is their secondary function). With both the knees and hips in flexion, we are better mimicking the true function of the lower body during the squats.
When you perform your weighted bridge you want to be sure that you are feeling the hinge take place in your hips. A lot of times, the proprioceptive awareness of what true hip hinging should feel like is lacking. This leads to an overreliance on the quads to try and take the brunt of the load on the squat. After performing the bridge however, the glutes are more prepared to allow the posterior loading of the body during the descent. Likewise, the hamstrings are more alert to their role as eccentric controllers of hip flexion during the down portion of the squat and are therefore more capable of giving you stability that you have not had.
On the way up, the activation of the glutes provides you with keys to the ignition of the main driver of the ascent on the squat. While the quads are important for getting out of the hole, it’s the glutes that are primarily responsible (with their immense strength capacity) for getting you up and out with minimal disruption to your bar path. Those with weak glutes will demonstrate ugly looking squat form out of the whole. Often times, these guys and gals will lurch their bodies forward, raising the hips and shifting the load to their low backs to compromise for their weaknesses in the glutes.
Over time, this will lead to chronic low back pain and is completely avoidable.
A couple sets of 6-8 reps of the barbell glute bridge or barbell hip thrust with a 4 second hold at the top is enough to warm up the body to perform the squat to your maximum potential. Neurologically this will allow you to tap into strength reserves you never knew you had all while building up your volume over time through your other leg training on the glutes and posterior chain muscles.
If you are looking for a step by step program that never overlooks the importance of the glutes when it comes to athletic performance and obtaining your most powerful physique, head to the link below and check out the ATHLEAN-X Training System.
For more videos on how to build a bigger squat as well as the best way to strengthen your glutes and avoid red flags for weak glute development, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a video when it’s published.


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    • 545th

    • Give your thoughts on One Day A Meal diet

    • Hey Jeff! I am really interested what would be your advice (or a plan) how to prepare for workout in terms of warming up and dynamic streching. Can you refer to the video of this guy:? I think it is a major stuff for all us out there trying to push hard but still stay out of injuries. Cheers!

    • Hi Jeff, I just want to ask about the pull up bar you use at home( the one that is in one of your videos ). I would like to know where you got it from.

    • ATHLEAN-X™ update I emailed support and showed them the video that I did win they quickly resolved the issue! This is not a scam as most people say it’s all about luck so keep trying!

  • Jeff can you lift 2 x 10 kg daily dumbbells in each hand and do it daily with no negative setback I'm not training to build muscle I'm needing to lose fat however I have some reasons I can't engage my legs right now or why i can't lift heavy aswell because it will engage my core to much causing strain on another situation, so I'm doing arms and shoulders but In light weight which is 10kg it's not too light but not too heavy where I feel i can't do it everyday I mean look at the old time lifters and club swingers in india, it's cool right to loft this weight, let me know cheers

  • Please i need some exercices to work on my golf swing distance (courses are getting too long) and also working on my abs/core without neck pain. PLEEEEEEEEAAAAASSSEEEEEE JEEEEEEEFFFFFF S.O.S. HELP HELP I NEED SOMEBODYS HELP NOT JUST ANYBODYS HELP, I KNOW I NEED JEFFS HEEEEEELP!

  • I do a home workout where I have 10 sets of 37 push ups an a 20 minute abs in sets of a minute per exercise. Do I do each set of push ups in between each ab set or all push ups then all abs

  • Hey, Jeff... What do u think about Nordic Curls? Some people say it offers great gains, but some people say it can really injury the knees in a long term routine.

  • Its ok to eat bread if u want a 6 pack?

  • Hey can anyone answer this question for me? So my friend and I got into an argument about benching with your back arched and not. The other guy I’m arguing with saying that the flat bench is way more beneficial to reach your goal. He’s saying you get a longer range of motion while exerting the most amount of strength possible. While on the other hand I arch my back while I bench and he says why I do it. First I don’t want to injure myself and second I’m able to lift way more while also building muscle. I just don’t understand why he’s arguing that flat bench is way more beneficial because I don’t think it is. So the question here is, Is flat bench more beneficial than benching with your back arched and Why or why not?

  • How can I properly prepare for lunges to get full range.

  • Thank you so much for this tip jeff!!!

  • I should be deadlifting more. Can you do a similar video for deadlifts?

  • Hi.Can you recommend me or make a video about a training program to increase power using dumbells and the bodybuilding equipment you can find in every gym?Thank you for your kind answer.

  • Awesome video! Thank you!

  • Our father, who lifts in heaven, Hallowed be thy gain, Thy swole be come, Arms will be done, On earth, as it lifts in heaven, Give us this day our daily pump, And forgive us our rest days, As we have also forgiven out spotters, And lead us not into cross-fit, But deliver us from leg day, Amen

  • Stupid thumbnail..

  • Thank you! Too many people think Jason Blaha does a correct squat when in reality, he does not. But! He talks all his smack about u.

  • So always poop and always scoop...don't shoop.

  • Is it useful to go to gym for just 30 days and leave does it give any defects I need answer plz

  • I've bulked up so much because of this dude. You're badass and thank you very much for teaching us how to do things properly. 💪

  • i’m squatting 190 4 reps for a 5:3 130 pound wide receiver in football is that good for my size??

  • Everyone who thumbs down this man's videos needs to post body pics.

  • I have became a big fan of squats lately. My glutes are really weak so I have been doing those hip thrusts on the regular. The videos you make are very helpful no matter what body part it is. Thanks Jeff

  • Anyone else concerned with how Jeff centered the bar on himself doing the hip thrust

  • Do a collab video with jacksepticeye Jeff since Jack has been following you on Instagram?

  • What are your thoughts on Hack Squats?

  • I really want to see some videos on kt tape, biofreeze, and goods you can use for when you are injured.

  • What do you think to this Jeff???

  • I love..right knee needs protection

  • Sometimes I ask myself "Is there anything left that Jeff can teach us that he didn't teach us before?" and then the notification bell rings and twlls me that athlean x uploadec a new video

  • Plz talk about reverse dieting.... Plzzzzzz... Tell us what is this????

  • Hey Jeff i've been struggling with deadlifts because im tall it is uncomfortable for me to get down low any advice?

  • The struggle was real for me when doing squats or leg presses until i saw this tip on Instagram! My leg days are way better now! Thanks a lot man. Lifesaver 🤘🏼

  • Is he watching me workout? Because he keeps posting about things I’m lacking on....🤔

  • Finding Jeff memes...

  • Does any body know how long it will take me to get 16in(they are currently 12in) arms? I am 16, skinny(6,1 and 154lbs) and I work out 6 days a week

  • Face pulls may be a running joke, but when I started adding them to every workout, my posture started correcting, my shoulder pain diminished, my front delts stopped leading on the bench, my thumb pain caused by the tight delts finally went away... DO YOUR FACEPULLS! And do them right! 10 sets of 1!

  • Thank you for your great videos! 감사합니다!

  • Hey bro video on German volume training

  • FACE PULLS !!!!

  • Make some "feel the hinge" shirts!

  • Perfect time for this video for me, thanks so much!

  • I understand if he doesnt know or doesn't care but guy named Jason Blaha keeps telling how Jeff is wrong with abt every video he does abt lifting. I Would love to see some comedy sketch on that guy.

  • I made a caked last night and it got burned so instead of learning how to bake I decided to cut off the burnt pieces and imagine I fixed the problem. I used the same logic as a guy who think warming up the ass is the key to avoid knee pain instead of working on doing the squat properly.

  • Jeff always coming through with the nuggets... Deffo going to be including this in this week's leg day !

  • hello! I just want to ask if it's okay to workout late at night? because I'm too busy at work and it's the only available time I could do exercises. Please enlighten me. Thank you!!!!

  • Yo Jeff you motivate me so much you look k awesome man

  • Is de-segmentation the same as or , if not, related to another squat failure move> buttwink? If so, how. de-segmentation also sounds like a failure to maintain optimal "sit back" for that vertical alignment and less knee forward formfail

  • Wheres the perfect ab workout?

  • Can you do a video on going to failure and whether you should everytime and if so when and whether it’s really true that you’ll need more recovery if you train to failure please.

  • Can you make a vid about sumo vs conventional deadlift?

  • Would kettle bell siwings also help prior to a squat?

  • Please talk about muscle knots and why - how they happen and how to fix it

  • subscribed since July 2016!

  • always posting helpful material

  • Sir please give some information how can I get reilif from shin splint pain, please make a video about this.

  • how do i lose that 2 pounds of fat as an already fit girl .i have a lot of muscle (i mean that i dont need to gain any more muscle) and a small amount of fat. but still with about 2 pounds of "unnecessary" fat. i dont find any videos about this kind of subject. neither than that, i really like your videos and i find them a big help! (sorry about my grammar im not an american...;))

  • Yo jeff! I'm a Brazilian jiujitsu fighter. Mind to do some video on strength and conditioning for bjj fighter?

  • Hey Jeff I don't like having to lie down on the floor to train abs, how about a more athletic core workout with exercises that you do on your feet?

  • This helped me a lot, thank you Jeff!

  • I will have to add this into my next leg day. I have a problem with bending with the knees and then using my back to lift going back up. I have to learn how to use my hinge and knees at the same time.

  • Right on! Thank you, Jeff!

  • Hey Jeff, have been trying to explain to a friend why the big 4 movements (bench, ohp, squat, deadlift) matter so much. It would be great to have one video that goes through that specifically :)

  • Hit the nail on the head just as always Jeff, the exact trouble I've had with squats lately.

  • It looked natural for your knees to be bent over your toes. I constantly have back pain from squats when I try and keep the knees parallel to the toes. I’ll try the thrusts in the morning and start light. Thanks for your help bro!

  • Oh how I needed to know this😘😘😘 thank U:D

  • Hey Jeff.. I have a tendency to fall backwards when squatting all the way down. I normally place my heels on an incline, providing a little lift in order for me to squat all the way down. Is that ok? Or do you recommend something else. Thanks 😊

    • Chronic Mom Voice If you keep your core tight by sucking in tons of air and holding it then you’ll have an easier time staying upright. It could possibly be an ankle mobility issue but idk. Elevating your heels is just treating the symptoms not the underlying cause of balance failure.

  • Здравствуйте, есть на русском языке видео у Вас?)

  • Clutch! I do hip thrusts from time to time. But I will definitely do this first.

  • Can you do a video on how to open up your hip flexors more?

  • Quick question, what protein bar or bars do you use or recommend?

  • I've always been told to try to stay as upright (in the torso) as I can when I squat. NOW I know why I have had some of my knee problems. I naturally posterior load and it feels much more comfortable for me, and I feel it more in my glutes. Arnold said in one of his books that taller guys bend more at the waist and have a hard time staying upright like many coaches tell you to. It's all becoming clearer now.....

  • Make an least for athlean x programs

  • I have a very serious question. How can I build strength but not size?

  • My squat improved a lot after i started warming up with glúteos exercises. PS: no more back pain.

  • Hey Jeff I seem to have a large rib cage, my doctors tell me my posture is good but I always look fat and rounded in the front because my rib cage being so large (and me being a rather slim rock climber) has the illusion of making me look pudgy arou d the middle especially in clothes. Is there a way to fix this aesthetic without bulking too much (as this would affect my rock climbing ability) thanks in advance if you see this keep going with the good work.

  • I’m suffering from a right fibular fracture. Can you make a video on how to create a workout routine around such injuries? It can be discouraging going back to the gym after bigger injuries, so guidance on how to work around them would be great Jeff. Thanks!

  • Hey Jeff, can you make a video about stretching different parts of the quads? cant find any clear instructions on other youtubers videos.. would really help a lot because i'm having trouble with a really tight vastus lateralis or the ''outer quad''. I love all of your videos and i cant think of a video of yours that hasn't been helpful and that is why i want to thank you for all of your help that you have provided me so far.

  • I need knee exercise because my knee doesn’t stay in the socket but I have good legs,

  • Just posted a 1 year transformation video. Sorry if its sucky. Windows movie maker is all I had

  • Congrats. 👏👏👏 In any case,you benefit from the hip thruster...😉

  • Hey Jeff I have scars from surgery about 20 years ago, will they make deformations in my muscle gains? One is a 2×1" scar on my pec. I already se a slight dip in the muscle from it. The other one is 10-12" from mid abs to hip cutting across the oblique from a splenectomy. Not sure if that one has any noticeable deformation as my abs are under developed and covered by fat. I'm at about 22% body fat.

  • I’ve been watching bodybuilders and trainers for years on KG-tv and Jeff is honestly the most REAL and genuine guy you will ever find, I promise. I had shoulder issues in the past, and I took his advice and they are healed and a lot stronger thanks to Jeff. One of the only person which actually understands the anatomy of the body and truly knows what he is talking about. No shortcuts, no bullshit! Keep it up Jeff!

  • Does any one remember the episode wear Jessie did burpies for gummy bears, a co worker swears that gummy bears are good for recovery

  • The dedication Jeff has for showing us this even though he's talked how much it pains him to do squats is amazing.

  • Jeff how do you work on strengthening glute medius while still keeping the area supple instead of getting sore and tight? Basically how do you pair strengthening exercises with stretching exercises properly to make gains in those weak areas like the glutes without the early stages feeling like setbacks?

  • his veins are always waving hi

  • Jeff how are you always ripped

  • Hey Jeff. Please make a diet and workout plan for Ramadan.

  • I'm sorry but hip thrusters are just not an excercise to do in a gym. Do it at home but you will be humiliated for doing it at a gym.

  • I wonder what Jeff's favorite colors are 🤔

  • Hey, whats with the leg extension machine? I thought those were in the iron graveyard. Are they back from the dead?

  • Jeff, Could you please give me a sore in six minutes series on only a pull up bar. Also please let me know your opinion on the ergometer exercise. Thanks

  • TLDR; Do hip thrusts

  • This definitely makes a difference. Just tried it out today

  • Nice shoes : )

  • Jeff Cavalier:"Train your legs" Dom Mazetti: *Curls in squat rack*

  • I always thumbs up AND thumbs down every video Jeff does to avoid muscular asymmetry

  • Is this the first dumb Jeff vid? Ok, he’s made so many so many good ones, he gets a pass here. Sorry Jeff, NO WAY. The glute activation might help, but the crucial anatomical issue here is bar position. Not a word on this? Jeff, did you not read Starting Strength? Have you not watched an Allan Thrall breakdown on this? The weight has to be over your hips to enable the back to lean to enable to the knees to stay straight(er) to stretch the hamstring and glute muscle fibers. You CANNOT engage the glutes properly in a high bar / vertical back pattern that he is awkwardly showing here (notice the extreme back extension and horrible wrist positioning)...Jeff, come on! You’ve got to know this. High bar forces a vertical back and thus a quad dominant squat. Low bar forces an back lean, moving the weight back, forcing the glutes back and the shins to be nearly vertical. It’s so obvious if you do it with any real load (2x body weight or so)....

  • Jeff I want to make body like Cody garbrandt he looks awesome so please tell us how to do it bro please

  • He look like Messi

  • always great tips from Jeff. Thank you.