Do This EVERY Time You Squat! (HUGE DIFFERENCE)
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- Опубликовано: 13 апр 2019
- 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.
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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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*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!
giveaway.athleanx.com/ytg/every-time-you-squat
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…
got worried you were late...
No dice
Hope I win :)
ATHLEAN-X™ what a surprise
Cool I didn't get shit😎
I trust this man so much that I feel like if he told me to slap someone before a workout that it would max my gains I would definitely do it. Truly trust this man
Blindly
Lol!
If Jeff told me I had to join his cult and pray to swoll Jesus before lifting I would.
🤣🤣
Slap your mom
I started saving these videos to a playlist and eventually i was just literally saving every single one. Great channel.
Sweet hell Jordan, start watching them! you're out of control, look at you man
I save them too, but in different categories according to the movement
Same lmao
Same
Same here
Thumbnail= Felt cute, might squat later, I dunno
Might face pull later i dunno... no wait I'm definitely doing face pulls later
Gold
I'm dead
He took the photo on the floor doing hip thrust
That perfectly describes the thumbnail
I started hip thrusts 3 weeks ago. Already have 12 women pregnant. Thanks Jeff!!!
😂😂😂
lmaooo
I’ve been watching bodybuilders and trainers for years on RUclips 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!
@HitlerActually so you trust someone who doesnt explain what ur doing
@HitlerActually That's the point. So it STICKS with you. The more you explain something and HOW it's works VISUALLY, it really really goes a long way. Looks like you don't really care about how to do something if you can't take the time to absorb information to help you and prevent you from fucking yourself over.
I like his style. The important thing is, there is actual, relevant, content, and it has value to add to the viewer.
Jeff and real have the same amount of letters in them? COINCIDENCE? I THINK NOT.
@@Iksvomid i thought u said "CONFIDENCE? I THINK NOT"
You can tell by the quality of the comments that Jeff is massively well-liked and respected. I literally always read the comments right after watching the video.
Jeff is a savage. Wearing Nike and Adidas at the same time. 😱
damn. I’ve been doing that for years. Didn’t know it was a no-no...
well he can. just blending what works for optimal biomechanics and gains :)
Adidas has better gear than Nike in my opinion.
@@prazertv stupid thing to say. both companies have thousands of products and supply countless champions worldwide in varied sports each where equipment makes a difference.
If one was objectively inferior across the board things would be very different.
@@uelude Hey dumbass, read the fucking comment. It clearly says, "in my opinion". From personal experience, Adidas does have better gear than Nike. So STFU!
I started hip thrusts (against a bench) before my squats a couple of weeks ago as I think my glutes were not developed enough, making my squats weak and too much forward. I am starting to see a difference in my form now and feel my glutes much more. I am glad your video shows I had the right instinct. I started banded hip thrusts yesterday and will try your way of putting the feet together. Thanks for the advice!
I've been hip thrusting for a few months now and I'm squatting an extra 40 pounds. Clearly my glutes were too weak.
same thing happening to me. same story bro ^^
Being a physiotherapist student myself, makes these videos so much more interesting. He does and excellent job explaining concepts to anyone not anatomy intellected!!
intellected!!
@@SiddiqueSukdiki my new favoirite word lol
@@Ryan-eu3kp i intellectedly incline you to add the new word to your vocabulary, thus increasing your ability to think on a more intellected level. 😂
Said anatomy not english 🤷
As a medical student whos spent a year working with cadavers learning the functionality of the body, he explains it super well, its actually not hard to understand at all!
There is definitely a reason why this is the biggest fitness channel on RUclips. Thanks for all the good stuff!
The way he says "awaken" at 3:02 just sounds so epic to me for some reason, like he's speaking of some muscle building prophecy lol.
Yeah hes talking like the muscles are sleeper agents waiting for that one word
lol
I swear Jeff comes out with a video after I've hit that muscle the very same day. Whyyyyy jeff
At the gym right now thankful for Jeff... I could have been in a major gym fail videos...😓
He saw you and wantsyou be to not kill your gains
I have been doing squats wrong most of my life. The results have been knee, hip, and lower back pain. It is just in the last year that I have started truly activating my glutes. Thank you, Jeff, for your guidance!
You have convinced me to do my glute bridges before my squats now instead of after. Good video thanks.
2 years late lol, but same. Today is the day I do hip thrusts before squats on my leg days
Will try this tomorrow. Just wanna say Jeff, you are a great PT/AT. Andvyour RUclips vids are 2nd to none. Don’t know you but I love you. Your knowledge and expertise have given me a 2nd lease in life after 3 knee surgeries and a back surgery. I feel stronger know at 35 then I ever did on my teens and 20s following your guidance. Blessings to you and yours.
Been struggling with squats. Such an aha moment! Love it when someone can explain things simply yet scientifically. Jeff's work is gold.
I needed this, always felt like I wasn’t getting enough glute action in my squat but couldn’t figure out why. Thank you sir
Face pulls at the end of every workout. ... It took me a few listens to figure out what you said towards the very end there Jeff!
Another really great and informative video Jeff. I'm sure this will help many people indeed.
I just found your channel after recently starting strength training again and I'm so so happy with it. I already learned so much even though I did it for quite a while a few years back and I"ve only watched four of your videos. You explain it in such a way that it makes complete sense "physically" and I will actually remember it instead of just learning some tricks and forgetting it again. Thanks a lot! :D
love that you broke down how it is correct and how it is not - fantastic ! i’ve done this before lunges and found a big difference and i believe it was from one of your gluteals video - you blown my mind with your knowledge 💪🏽
*You give some excellent tips and guides!* ✅👍
Another fantastic video by the king of RUclips fitness ✊
Hit the nail on the head just as always Jeff, the exact trouble I've had with squats lately.
Oh Jeff! I can’t appreciate you enough for making this awesome video! I was waiting for it for the past three years! Love you, man! ❤️🙏👍
Short & to the point... Marvelous as always...keep up the good work man..!! Love from India💪🏻
I'm a better version of myself since I have put into practice this channel's great content. Thank you Jeff for making this knowledge accessible.
Jeff you are amazing - not only do you provide me with information, to help me train - you give me the key factors in helping me with my PT exams. I can’t thank you enough - at last a man with brains and brawn.
Outstanding....everything Jeff says makes so much sense. He has so much knowledge and is also extremely competent at explaining so that everyone can understand
I'm now one of those "guys" at the gym who does a glute workout. My lower back will thank me...I'm sure! I had been avoiding loading weight in my glutes due to a previous injury and was wondering where my lower back pain was coming from. "I keep going to the gym and strengthening my lower back, so why does it still hurt?" Thanks Jeff.
Can't wait for Monday now, been trying to develop my glutes better.
Very very good advice and explanations of Barbell Hip Thrust and Squat. Thank you very much
Putting your feet together during the hip thrust/Glute bridge was monumentally helpful for my hip thrust form! Another amazing tip. Many thanks.
So awesome. Squats kill my lower back. Now I know why. When I watch Jeff I realize how much I really don't know about weightlifting
Do a lot of core work too, I tweaked my lower back squatting last week, talked to a power lifter and he recommended McGill’s big 3 exercises for core work. He said he does core 6 days a week which keeps less stress off his low back.
@@saures1999 thank you my friend! I need any advice I can get as squats are becoming more problematic for me as I get older
Todd Victorson no problem man, squats and deadlifts always leave me walking in pain so I’m gonna try more core and more glute exercises
@@saures1999 that's exactly what I'm going to do as well. I wish I could get the leg development I wanted without squats but I just don't think it's posdible
Right on! Thank you, Jeff!
Right before my squat day... thanks for basing your videos off my schedule Jeff, I appreciate it
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!
Squats make me nervous. This helps. Thanks Jeff!
Also practice with lots of slow, controlled air squats at the beginning. You can fix a lot of activation issues by doing slow controlled movements.
Pussy
I have shitty hamstrings, so I feel ya
@@ray_x6959 Easy there tough guy!
I started with the Smith Machine and recently moved to barbell squats with 5lb plates under my heels for support due to my poor mobility.
Face Pull before squats and my squats improved from 100kg to 130kg 😂
Weak
I've done face pulls before my last workout. I'm competing in Strongman now.
That's eccentric overload right there
Facepull dumbell squat
In an athletic stance 😉
Thank you so much man; I feel like you’re only one of the legitimate dudes on here
Great video , I was waiting for that kind of video.
Jeff embracing the face pull meme is so great.
He wasn't memeing. He actually encourages face pulls after every workout. that's how the meme started ;)
I haven’t watched the video yet but I already know it’s going to help with every aspect of lifting. Keep up the great work👊🏻
This made a tremendous difference in the amount of reps and depth I was able to do. Thank you Jefff 👊🏼
Thank you so much I have some clients with need pain this information is going to help me and them thank you 🙏🏻
It's like the Iron Gods knew it was legs today! Thanks Jeff, I needed this jewel!!! 💪💪💪
JEFF I know I am just one of your random youtube comments but I just wanted to say thank u for everything I myself have started a channel I want to do good once I get my proper gear camera microphone and such I want to do proper profesional videos all ur videos have motivated me thank u allot and keep going
Jeff always coming through with the nuggets... Deffo going to be including this in this week's leg day !
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 🤘🏼
How are you still not out of ideas, Jeff? Incredible
Yes Jeff, will do the face pulls for sure.. 😁
Edit : OMG so many likes! Thanks you all for so much love
Non-negotiable
Why athlean X 1 does not include face pulls if he says to do so everry dam workouts.... Everry workout isent that over training?
@@Piou_le_petit_ours nah it's like 3 to 4 sets of exercise per day
Overtraining is doing like for ex chest everyday where u do like 3 to 4 sets per exercise with Like 3 or 4 exercises
@@Piou_le_petit_ours Can't say buddy.. I'm saving up some money to buy one of Athlean-X programs.. Hopefully one day I will be able to buy..
@@Piou_le_petit_ours hey buddy, i have a query.. Does Jeff responds to your problems or mails? I mean how is the customer service becoz I am thinking of buying a program
You are just awesome bruh .. kudos for all the vidoes and big thank you . You are an inspiration
Oh my freaking god I had huge problems with my squat and my knees were killing me so I gave up squaring but recently decided to give it another try so I started watching ur videos on squatting and patellar problems and then followed this warm up today. I have never felt so good and strong on leg day. I went over 300 I’m working sets for the first time even hit 550 for 10 on the leg press. I’m 215 thank u thank u thank u
What happened Jeff? You're wearing a t-shirt?
He had a slice of carrot cake
maybe was leg day
He's working his skin muscles
I didn't know it was squat day until this video
Thanks for putting out so much valuable info Jeff. You've fixed my lower back pain with your tips on how to fix anterior pelvic tilt.
Gotta say! Your the #1 fore most in depth, logical, honest, visual....RUclips trainer online!
Do 1 set of face pulls before each set of squats and you will be amazed how every knee pain you have goes away!
You're welcome!
Hahaha legenda
I dont get it
@@goldjh1069 Exactly, u shouldn't get any pain
@@matejamilanovic9055 ok....
Still dont get it
@@goldjh1069 bruh you seen to be new to Jeff's meme community
Two hours too late but good enough for next leg day. Thanks a million.
Your videos are awesome, helping a lot with my correct mechanics as well as passing the correct knowledge and not bro science!
This is an amazingly helpful video that has helped me fix my squat form!
Jeff may have just cured my low back snap action.
Hey Jeff, you should really do an Athlean X certification training program for trainers.
Good idea bro. Yes I bet a lot of people would take his certification classes!
Awesome idea
I would take his class, wait I already am RUclips University!
Yes let's all learn how to mislead people. Sounds great.
@@MegaSolidninja huh?
I am 7 months post Achilles rupture and am looking for more physical work but aren’t quite there with the ankle yet. I learn so much from your videos o and can modify most to get a decent workout and keep my ankle safe. Thanks for sharing your expertise.
Great tips needed this, thanks Jeff.
Congrats. 👏👏👏
In any case,you benefit from the hip thruster...😉
The leg extension machine in the back looks very athletic
always great tips from Jeff. Thank you.
I have been teaching this to my clients for years. Thanks for the post Jeff. We add a resistance band around the femur above the knee for extra medius and minimus activation and 4 sec time under tension.
Jeff should cover power cleans and the clean and press tbh, I don't think he has ever covered those exercises. They are athletic af as well, just wanna know Jeff's opinion on this.
100%
Exactly what I needed, knees caving in and hips rising too fast on heavier load, it's like he saw me squat
Masterclass as always from the master himself. I am a subscriber since he had less than 200k subscribers.
I am 56 and female, can`t do all of the exercises - pull-ups, face-ups and push-ups - but your advice has helped me a lot!! Thank you Jeff.
Thanks Jeff, going to try this today for leg day! 💯💪🏽
but its 10:26pm bro ?
@@Rajveersingh-tx4ps It.'s 1PM in The States
i got confused by your name thik you are an Indian so 🤔
oh nah bro
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.
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!
This makes soo much more sense to me as to why I started squatting less and less. I was not putting time into targeting the glutes
Jeff Cavalier:"Train your legs"
Dom Mazetti: *Curls in squat rack*
@@JoeyCentral brosciencelife
@@JoeyCentral.... You know its all satire right?
6:24 My coach calls that a “stripper squat.” 😂
I've always called them "f***-ups".
This was really helpful for me, I was having knee pain aggravated by squats but didn’t understand why. Thanks, very informative!
Thank you, I needed that info to keep useing my squat routine!
Just before leg workout, always on time
Giorgio Armani lucky you, I just finished leg day
Well do it all over it again, whatever it takes goddamnit.
Exotic Nugget lol
Has anyone tried the feet together hip trust? I worked it into my programs in the past and was wondering how other ppl find them?
xtraOrdinary Athletes I find them super effective at firing up the glute med because of the external rotation as Jeff mentions in the video. They’re a good primer for sumo stance deadlifts too. Also it builds up the profile of your glutes which is why women should be doing them along with the standard stance hip thrust if they’re seeking that complete round booty.
Excellent. I did the work along with the tutorial. Great advice
Amazing ! Thanks for the breakdown and explanation! I learn so much from you!
Low bar squat changed my knee pain which is precisely what Jeff is talking about, hip drive
I've won the giveaway !
Thanks Jeff !
Nope I won
Awesome info!! Thank you!!!
Thank you for this post. I will try this out in the gym today.
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
I have to do squats in the first place to use this advice.
yeah i have always struggled getting over osgood schlatter even now that im 20 and this definitely sounds like it will help me tremendously. cant wait for next leg day to try
I want to thank you so much. I consider myself pretty experienced with working out but you always seem to know how yo help me eliminate pain or improve my form. Thanks again.
why cant i do a large dorsiflexion when my knees are at 90° its like the front of my ankles are tight... can anyone help with the solution? this makes me unable to squat without tilting my feet outwards very much
There’s a you tube channel called ask squat university or something like that which talks a lot about ankle flexibility - worth checking out if you’re having issues in that area. He spends a LOT of time on it.
Jeff, I've seen a few hand grippers in your gym. Could you make a video of it, like the benefits and the right way to do it?
Do you mean the clamps that are used to hold weight plates on the end of the barbell?
@@kennytheawkwarddonut9137 it's hard to describe. Just search for HAND GRIPPERS at Google you'll find it.
Yeah, the ones your seeing in the videos are to hold plates on. They can double as hand grippers I'm sure, but he probably mostly uses them for his barbell. Squeezing the "grip" causes the circular part at the end to widen in circumference enabling it to slide over the bar outside of the plate, and once it is pressed firmly against the plate, releasing your grip will cause it to clamp into place.
A "barbell spring collar" google search brings up images that look almost identical to a search for "handgrippers".
If you're looking for forearm exercises, stay away from hand grip exercise devices. Focus on active dead hanging up to 2 minutes on a bar and then work your way up to single towel hangs, then one arm hanging, single arm towel hang and then double towel hang. The only forearm device that works the fastest is any Fat Gripz for bars and there are many similar to it for half the price on Amazon.
Thanks for the information, Jeff!
this is one of the most useful videos I 've ever watched. Thank you.
Jeff do a video on combating belly button fluff
Hi-Tech Lomachenko Have you tried Face Pulls?
The Matrix Soon to be G.O.A.T WOW
I have trained my belly button to become an ' outy '.
3:00 thanks me later ✌🏻
Getting to the point that watching his vids is almost overwhelming! Jeff drops SO much knowledge in SO little time here, I'm gonna have to watch it over - like the OTHER umpteen vids on his website..........btw, Day 5 of Max/Size is gonna REALLY light me up! Sore as all get-out, but it's the good kinda sore.... THIS man makes me LOVE lifting.