• Yayınlanma Tarihi:  2 ay önce
  • 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.
  • Video Süresi: 00:08:31
  • squat squats how to squat how to increase squat squat tutorial squat lesson squat form form on squats how to squat properly squat more weight get a stronger squat get a bigger squat how to squat more squat strength squat progression squat program squatting program squat workout squat exercise how to squat heavier how to squat heavy back squat low bar squat high bar squat athleanx athlean x jeff cavaliere 

Yorum Sayısı: 1718

    ATHLEAN-X™ 2 ay önce

    NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Teacher Phill
    Teacher Phill 8 saat önce

    There is definitely a reason why this is the biggest fitness channel on YouTube. Thanks for all the good stuff!

  • Billy
    Billy 1 gün önce

    Your videos are awesome, helping a lot with my correct mechanics as well as passing the correct knowledge and not bro science!

  • renata brogno
    renata brogno 1 gün önce

    Very very helpful, THKS

  • Marissa Sanchez
    Marissa Sanchez 2 gün önce

    Hey!. I did thrusters today!!

  • Erik Joosten
    Erik Joosten 2 gün önce

    As a cyclist I found out many years ago that when I concentrate on my gluts within pedal rotation I had a lot more power. It's basically the same, this is the first time I see some one explain why this is important.

  • perviguana
    perviguana 2 gün önce


  • m0untainw0lf
    m0untainw0lf 4 gün önce

    That is exactly what I did wrong. Thank u so much

  • Avik Chandra
    Avik Chandra 4 gün önce

    Excellent! I cycle before squatting.
    And also a bit of treadmill.
    I will try this from tomorrow 👍

  • WBFbySteefen
    WBFbySteefen 4 gün önce

    People should not have flat hamstrings, people should have some rise, right? Leg curl machines give you rise? ? ? ! ! !

  • O Paz
    O Paz 5 gün önce

    Looks like it can build some serious penile caluses.

  • Cradle the balls, swallow the gravy

    Just before Leg Day! 🙏👍

  • Jyi Dorne
    Jyi Dorne 6 gün önce

    Gotta show this video to a friend of mine who refuses to do glute bridges because "it's a ball buster move". :D

  • Harris Axer
    Harris Axer 1 hafta önce

    Jeff can you analyse the differences between front squat and back squat and the benefits of each for the olympic lifts?

  • Nishan Singh - Dating and Relationship Coach

    Thanks Jeff, I did the hip exercise before I did squats today. It made a huge difference!!! I actually was to get a bit lower than usual when I was squatting and the intensity of the workout increased substantially. Seems I was doing the squat wrong for the past 20 years. Thanks, this advice is a Game Changer!

  • Eddy Jimenez
    Eddy Jimenez 1 hafta önce

    Wow! Ive always been concerned with squats due to really painful kneed, im really hoping i can do a proper squat now, thanx Jeff!

    MERK RETRO 1 hafta önce

    Those are dope shoes.

  • Roberto Smith
    Roberto Smith 1 hafta önce

    I was supposed to go do squats tonight but I had a bowl of ice cream while watching this video. Not gonna make the gains with that routine.

  • Bboy Arcane
    Bboy Arcane 1 hafta önce

    Make video DISPELLING ELECTRONIC ab stimulators

  • jason uttley
    jason uttley 1 hafta önce

    tHANKS FOR explaining "how & why."

  • Kalle Sandberg
    Kalle Sandberg 1 hafta önce

    Jeff, I have a problem. when i try this before my squatting sessions i only feel this exercise in my quads and my lower back.. Can you answer why this happens to me? im using about max 85-110 lbs in the hip thrust.

    ADRIAN G 1 hafta önce

    I'm certainly going to try this.

  • MNasty
    MNasty 1 hafta önce

    Coach said you’re not a powerlifting coach

  • Gabriel Henrique
    Gabriel Henrique 1 hafta önce

    3:01 Awaken my masters!

  • Angela Steinkamp
    Angela Steinkamp 1 hafta önce

    I am currently retraining myself to do squats properly (keeping my knees from passing my toes) b/c it is likely what has caused me to experience patellofemoral pain. In addition to the warmup hip thrusts before squats, what exercises/stretches/etc would you recommend for recovery? (I'm not working with weight right now, since I don't want to aggravate it, just bodyweight.) If you already have a resource for this or know of one that is on-point, feel free to direct me to it. Thanks!

  • Aditya Yerunkar
    Aditya Yerunkar 1 hafta önce

    very informative!

  • gary priest
    gary priest 1 hafta önce

    How many reps and sets

  • Liz Andrew
    Liz Andrew 1 hafta önce

    this is so legit.

  • JCmakeupMaster
    JCmakeupMaster 1 hafta önce


  • Jonathon Jones
    Jonathon Jones 1 hafta önce

    What happened Jeff? You're wearing a t-shirt?

  • Denise Marie Johnson
    Denise Marie Johnson 1 hafta önce

    I do this every time already :) love your videos, very thorough and helpful. I also have a bad knee and I definitely took your advice and stopped doing leg extensions. Made a huge difference!

  • Jon Luna
    Jon Luna 2 hafta önce

    I love ya Jeff. But there’s no way in hell I’d ever do a hip thrust.

  • Rick Stewart
    Rick Stewart 2 hafta önce

    Can't wait for Monday now, been trying to develop my glutes better.

    BEISisICE 2 hafta önce

    Before watching this video, my guess is he is going to say, "Hang on a pullup bar for 20 seconds between sets to decompress the spine."

  • jordan sheppard
    jordan sheppard 2 hafta önce

    I started saving these videos to a playlist and eventually i was just literally saving every single one. Great channel.

  • Luv
    Luv 2 hafta önce

    2 millions people broke their dicks doing this

  • ToTy Stark
    ToTy Stark 3 hafta önce

    Ross from friends
    But muscular one 😂

  • SuperAmazingAnt
    SuperAmazingAnt 3 hafta önce


  • Timothy Haskell
    Timothy Haskell 3 hafta önce

    Wake that ass up

  • Declan Tobin
    Declan Tobin 3 hafta önce

    Thank you so much man; I feel like you’re only one of the legitimate dudes on here