Hi, im starting to do squats as i can do them during the day while using the computer (taking a 1-2min break a few times during the day) but i feel they are working my legs and not my glutes, or maybe my lower back even, I must be doing something wrong because i heard they are good for the glutes aswell
I’m currently also working on my squat form, and Figure 2-8 on PDF page 18 of Rippetoe’s book is instructive.
Basically, I found that to really work the glutes, I needed the hip angle (as labeled in diagram A) to be as small as possible at the bottom of the squat. This requires leaning forward at almost a 45 degree back angle at the bottom of the squat – otherwise I can’t achieve as tight of a hip angle (as shown in diagram B, if I were to remain mostly upright). As you rise, the hip angle straightens up, as does the back angle, until you’re all the way upright. The key is that the back angle is only needed to not fall forward; the large change in hip angle is what you’re trying to achieve.
as divided as i am on rip, that’s a really good way to articulate the mechanics of it.
I’m kind of forced into the 45 deg back angle because i have such a short torso relative to the length of my limbs.
I don’t have a bar, im using a 6lt water water jug that i hug around my chest, prob gonna upgrade a bit filling it up with sand when i get better
That works!
The only caution I would give is to make sure you’re not rounding your back while squatting. Doing that can work for lower weights but it’s an anti-pattern as you ascend in loading.
Typically a deadlift will activate the glutes more than a squat.
If you have weak glutes then it can be a bit hard to get them to fire properly too - doing some targeted work to strengthen them may be a good idea.
While i understand it it’s hard to wrap my head around the glutes not activating when they are weak, like don’t weak muscles activate more? But maybe like you said I should isolate them more, but I don’t have a gym so no equipment really, anything you’d recommend? I know you have bodyweight exercises but will these be enough? or do they just work kinda like cardio?
Find form videos for roman deadlifts. You can do single leg roman deadlifts without any weight, but pretending you have a bar for balance.
Physically squeeze your glutes when you come up and while not locking your knees, push your hips out. That should be able to get you to feel the muscles activating. You won’t be doing huge growth without weights, but it is good for building the mind-muscle connection for that muscle group.
Your body will generally compensate for muscle weaknesses by having other muscles make up for the deficiency, and/or limit your range of motion for certain movements.
While weights are preferable, you should be able to get some mileage out of bodyweight exercises. Glute bridges are a classic for glute activation, and they require no equipment.
if you sit a lot for work you may need to perform sets of stretches to activate (wake) your glutes. My preferred stretch is lying on my front, raising one lower leg to point upward, kicking the leg up towards the ceiling, and holding it there for a sec to squeeze. There are more dynamic exercises to achieve the same which i’ve found to be just as effective
leaning your upper body forward as you squat may also help you target your glutes and posterior chain in general
mhmm that’s what i tried and felt it on my lower back while a more vertical squat i feel more on the legs
in that case, you might need to do a bit more to wake your glutes up.
i can demonstrate the exercises later on today and record it as a short clip if that’d help?
That would be insanely nice of you to do for a total stranger haha, id for sure appreciate it but don’t feel at all obligated to
i got a quick clip from my office which i think should help illustrate how it works. please pardon the carpets, they’re absolutely fucked in this room (my own fault lol).
glute bridge is also a good way to activate your posterior chain
lmk if you have any questions.
thanks a ton, the idea here is that if you do a few of these to activate the glutes then when you do other exercises like squats you’ll be able to target them better?
yeah, they’ll properly activate during those exercises.
the idea is that if your glutes are dormant, other muscles in the posterior chain (including your hamstrings and spinal erectors / lower back) will overcompensate.
glute bridge / hip thrust is also an excellent way to directly target those muscles for growth.
you can try thrust a friend or partner (sounds sus, I know) in lieu for a ketttlebell, dumbbell, barbell etc, and even try single leg to effectively double your working weight, and help target stabilising muscles within your trunk.
damn called out for being single on my first post huh? hshshs, I’ll try this tho and see if it improves
it’s ok. have a couple meetings to get through and will see if i can clip it later in the garage gym.
