Squat question v.glutes

Discussion in 'Fitness & Nutrition' started by drumbandit, Sep 15, 2009.

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  1. drumbandit

    drumbandit New Member

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    When doing squats, it seems that I'm not hitting my glutes at all. No real soreness in them the next day either. I feel it the next day in my quads for sure, although I also do front squats. What's wrong with my form?
     
  2. cantankerously

    cantankerously Active Member

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    How far apart are your feet? More than shoulder width apart?
     
  3. 1.8t

    1.8t Member

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    How low are you going? Where is the bar positioned on your back? Are you driving with your heels or leaning over on your toes?
     
  4. drumbandit

    drumbandit New Member

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    Feet are about shoulder width.

    I'm squatting to just below parallel. Bar is just above the shoulders on my traps. Heels are doing all the work and toes are curled up.
     
  5. Hood Moses

    Hood Moses I part the Black Seas...

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    Wider feet = more glutes
    Closer feet = more quad

    If you want to hit the glutes do Pullthroughs/Goodmornings/wider squat stance
     
  6. Hood Moses

    Hood Moses I part the Black Seas...

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  7. 1.8t

    1.8t Member

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    It could be that your quads are the weaker muscle group in relation to your glutes when engaged in a squat. Also, just because you aren't getting sore in a particular muscle group doesn't mean you aren't building it.

    Edit: FWIW, I have never had an excersize hit my glutes harder than lunges. Squats typically hit me harder in the quads as well.
     
  8. eljefedetonto

    eljefedetonto OT Supporter

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    not toes
     
  9. NUDES

    NUDES New Member

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    Stretch your hips.

    Glute activation pre w/o.

    The general person probably has a small amount of gluteal amnesia or a fuckload of it. Basically you don't know how to fire your glutes.

    Look up gluteal activation on youtube or google. Things like: bird dogs, air humps or w/e it's called, mini band x-walks, etc
     
  10. DaFreak963

    DaFreak963 New Member

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    this shit right hur will kill em
     
  11. eljefedetonto

    eljefedetonto OT Supporter

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    when I first started squatting I'd let myself push on my toes. then as the weight got heavier I felt a little buckle in my left hip/knee (knee is already bad, though).

    had to reset and relearn form.
     
  12. Finest

    Finest OG #93

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    Lunges usually do it for me, my cheeks are on fire for the next few days.
     
  13. y1997

    y1997 Made in the U.S.S.R.

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    I have the same problem. Glute activation work for me usually includes air humps, bad girl machine, x bands, etc. Also, make sure your movement starts at the hips and not the knees so you load your glutes and hams on the way down.
     
  14. Man Bear Pig

    Man Bear Pig Banned

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  15. Blade

    Blade Time to swolercize

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    :rofl: i love that shit


    :o
     
  16. Thomas Crenshaw

    Thomas Crenshaw New Member

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  17. drumbandit

    drumbandit New Member

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    Awesome info, thanks all.
     
  18. drumbandit

    drumbandit New Member

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    Just got back from the gym. It was back day so I did deadlifts and also some glute activation exercises beforehand. I guess I've been doing deadlifts wrong too since they have always put a lot of stress on my lower back. I was more conscious of using the entire back of my legs/glutes on the pull and it definitely gave me a different feeling!
     
  19. SmartPowders

    SmartPowders New Member

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    I use a moderate wide stance. Rarely am I real sore in my quads. For me, my hammies/ass do most of the work.
     
  20. RICK RO$$

    RICK RO$$ Active Member

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    SLDL's always pound my glutes (no homo)

    also close stance deep squats seem to hit them more than wide stance, which beats my hips up
     
  21. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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  22. drumbandit

    drumbandit New Member

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