Qorong'i

Do This EVERY Time You Squat! (HUGE DIFFERENCE)

ATHLEAN-X™
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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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14-Apr, 2019

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ATHLEAN-X™
ATHLEAN-X™ 9 kun oldin
*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…
Dennis HP
Dennis HP 6 kun oldin
545th
Aravind Barath
Aravind Barath 6 kun oldin
Give your thoughts on One Day A Meal diet
Artur D
Artur D 7 kun oldin
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:? uzvid.com/video/video-xbOxmQRi7fM.html I think it is a major stuff for all us out there trying to push hard but still stay out of injuries. Cheers!
Adetokunbo ADEKOYA
Adetokunbo ADEKOYA 7 kun oldin
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.
Alex1120
Alex1120 7 kun oldin
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!
Alton Crooks
Alton Crooks 6 soat oldin
What is your opinion on Belt Squats. My gym just got a Belt squat machine and I love it. My bad does not hurt at all. But am I missing development that bar squats provide.
TheGerto
TheGerto 10 soat oldin
The thumbnail looks like the start of a step brother porn video
capt loco
capt loco 18 soat oldin
Do you even thrust, bra?
Manish Agarwal
Manish Agarwal 18 soat oldin
Hi your videos give a very scientific explanation of every body movement. I like to gym and swim. Could u please recommend UZvid Swimming channels as good as yours. Your videos has saved so many from possible Gym injuries. God bless you. Even wrong Swimming strokes can result to injuries and pain. Please reply
Colin Jordan
Colin Jordan Kun oldin
You just fixed my squat ! i have ankle mobility and other stuff to work on but this just made the rest of my life so much less complicated. Thanks so much Jeff!
Jacob Nolan
Jacob Nolan Kun oldin
So if I am already doing heavy hip thrusts, should I just move them before my squats?
JR422 000
JR422 000 7 soat oldin
I guess just warm up with a couple then do them normally after you’ve finished with squats
michael p
michael p 2 kun oldin
Always learn something new - and key - from you. I was doing these in reverse. Thanks man!!
2 Bits
2 Bits Kun oldin
In reverse, fantastic now what else is reversed? Is Jeff A man or woman?
Andi Hochsteger
Andi Hochsteger 2 kun oldin
Thank you so much. I'll trie it tomorrow and hope my knee pains will stop 👍👌
Jeffery 'Jeff' Jefferson
What if you crush your ballsack?
Ashwin Kerr
Ashwin Kerr 2 kun oldin
Jeff has the ultimate body ,watch his videos and he will help you achieve yours.Once you start believing in his channel you will slowly have a wide range of ideas to explore. Wish I could meet you if I ever could.Cheers to ATHLEAN X the all star bodybuilding channel. Your Unknown friend Ashwin Kerr
Jessica Moase
Jessica Moase 2 kun oldin
I love your videos!! I have gained so much knowledge and understanding of exercises from your explanations. Please keep doing them :) Question from me, I am new to compound movements with any sort of heavy weights. I'm used to muscle soreness. Until I started upping the weight on squats or trying deadlifts I've never had any back pain or tightness. How can you tell if you are sore because your technique sucks or if it's 'good pain'. I'm worried in particular about my lower back and have been paying a lot of attention to your videos about the glutes. I am desk based so definitely had a 'dead butt' at the beginning.
Xavier Vasquez
Xavier Vasquez 2 kun oldin
Loved it :)
KTM990WFO
KTM990WFO 3 kun oldin
Hey Jeff, I've been getting back into working out consistently lately and something I really want to improve on is my squat. I'm making progress but today as I started loading some decent weight onto the bar and doing my reps, I felt a moderate tweak in my back. Not my lower back, but around the middle just off to the right of my spine. It wasn't enough to cripple me or anything, but I recognize that something in my form is wrong. I'm squatting to about parallel and making sure to keep the bar movement vertical. Just not sure what's going on but I want to correct it instead of just plowing ahead and causing a more severe injury doing the road.
Vimal V
Vimal V 3 kun oldin
Planet Fitness is the closest gym and they got no barbells.. All Smith Machines, urgghhh
Samuel Weinzaepfel
Samuel Weinzaepfel 3 kun oldin
@Jeff - Does this also help to improve the deadlift?
Hisham Bajwa
Hisham Bajwa 3 kun oldin
Jeff has made a lot of videos on working out and building muscles, but has he done one on how to have hair like that? I don't think so.
Kan Do
Kan Do 3 kun oldin
Jeff, I have the opposite issue where I can’t get my quads to contribute and only get sore glutes and hamstrings. Any recommendations on how to get the quads to work more when squatting?
Vagrant Sneaker
Vagrant Sneaker 3 kun oldin
Love it. But I have a question. What about Front squats? Im a big fan of those. I actually don't do regular squats because of my back issue. It's much more comfortable for me to do front squats. Your first example seemed like you almost did a front squat but said its not good form. Since front squats you dip straight down and not forward, Im curious to see you describe proper form form them.
Josiah Kratz
Josiah Kratz 4 kun oldin
“The art of woke muscles.” By Jeff Cavalier
Greg Frisari
Greg Frisari 4 kun oldin
I’m a little confused by this. Jeff uses a high bar position but it seems like he’s saying to drive with the posterior chain like a low bar squat instead of driving with quads as in a high bar squat. It almost looks like a hybrid of a high bar and low bar squat. 🤔
Justin Lopez
Justin Lopez 4 kun oldin
hey jeff, what about for hip pain?
Armand B.
Armand B. 4 kun oldin
im not gonna lie down with my back on some dirty floor in gym. Jeff gotta visit average gym...
ratata
ratata 4 kun oldin
Jeff, I cannot feel lunges in my back leg at all! Helppp
Scott
Scott 3 kun oldin
Lunges mostly target quads and glutes, focus on something like a Romanian Deadlift
SHANKAR U
SHANKAR U 4 kun oldin
Great Tip Mr Jeff. Wish you could add tips on how to avoid hair loss while squatting or heavy lifting , as I understand squatting induces more hair loss , Thanks
Nic Lopez
Nic Lopez 4 kun oldin
Jeff do a max out day we wanna see what your lifts are
ItalianBrownsFAN
ItalianBrownsFAN 4 kun oldin
Why do weightlifters use the knee forward method then? With no issues and super strong and developed
just me
just me 4 kun oldin
I enjoy every video you have. Finally, I bought the AX-1 program and love it! Today, I bought your supplement stack. Thanks so much Jeff.
C875
C875 4 kun oldin
Thank you! I tried this today and it worked very well. No knee pain and probably the easiest set I've ever done.
bellmeisterful
bellmeisterful 5 kun oldin
This is what natural looks like people! Countless times I comment saying I dont take advice from magic muscle guys. They cheated, and in a huge way. Then I get tons of dudes who dont know what theyre talking about try to argue that their mass is attainable naturally. Go back and look at this guys mass. Now you know.
wolverinexx2013
wolverinexx2013 5 kun oldin
At times it seems like jeff has a magic crystal ball and can see us in the gyms across the world almost always when i do an improper form due to a weak or a muscle not firing up a day or two later a new video pops up explaining why that is .. Thank you so much jeff without question you're The Man!!
Malte Kammersgaard
Malte Kammersgaard 5 kun oldin
I think I love Jeff. But I'm pretty sure Jeff loves Jeff too. I'd lose this battle everyday.
WithTheBears
WithTheBears 5 kun oldin
I always feel the bride/hip thrust as tension in distal quad in an uncomfortable way?
Kuldip Waid
Kuldip Waid 5 kun oldin
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
andresd11
andresd11 5 kun oldin
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!
jake austin
jake austin 5 kun oldin
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
Andriotti Jr.
Andriotti Jr. 5 kun oldin
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.
to SKY
to SKY 5 kun oldin
Its ok to eat bread if u want a 6 pack?
Tim Kim
Tim Kim 5 kun oldin
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?
Ebony Jordan
Ebony Jordan 5 kun oldin
How can I properly prepare for lunges to get full range.
wanted 6789
wanted 6789 5 kun oldin
Thank you so much for this tip jeff!!!
Antonio
Antonio 5 kun oldin
I should be deadlifting more. Can you do a similar video for deadlifts?
Grigore Ureche
Grigore Ureche 5 kun oldin
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.
Joslyn Jade Christie
Awesome video! Thank you!
Mohammed fadhily
Mohammed fadhily 5 kun oldin
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
NiRo276
NiRo276 5 kun oldin
Stupid thumbnail..
RickfromColorado
RickfromColorado 5 kun oldin
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.
Lance Love
Lance Love 5 kun oldin
So always poop and always scoop...don't shoop.
Jamuna Rani
Jamuna Rani 5 kun oldin
Is it useful to go to gym for just 30 days and leave does it give any defects I need answer plz
lucian kristov
lucian kristov 5 kun oldin
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. 💪
Landon Hale
Landon Hale 5 kun oldin
i’m squatting 190 4 reps for a 5:3 130 pound wide receiver in football is that good for my size??
Matthew Ondricek
Matthew Ondricek 5 kun oldin
Everyone who thumbs down this man's videos needs to post body pics.
Boostedfit
Boostedfit 5 kun oldin
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
Brady Vernon
Brady Vernon 5 kun oldin
Anyone else concerned with how Jeff centered the bar on himself doing the hip thrust
naitcst
naitcst 5 kun oldin
Do a collab video with jacksepticeye Jeff since Jack has been following you on Instagram?
lee mulero
lee mulero 5 kun oldin
What are your thoughts on Hack Squats?
Danny Oberender
Danny Oberender 5 kun oldin
I really want to see some videos on kt tape, biofreeze, and goods you can use for when you are injured.
CMDR g_geezer
CMDR g_geezer 5 kun oldin
What do you think to this Jeff??? uzvid.com/video/video-_fbCcWyYthQ.html&feature=share
Jowairiyya Abdollah
I love..right knee needs protection
Apos Eastwood
Apos Eastwood 5 kun oldin
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
Raja Awais
Raja Awais 6 kun oldin
Plz talk about reverse dieting.... Plzzzzzz... Tell us what is this????
Julian Louw
Julian Louw 6 kun oldin
Hey Jeff i've been struggling with deadlifts because im tall it is uncomfortable for me to get down low any advice?
Joao Felipe Nunes de Miranda
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 🤘🏼
ap5170
ap5170 6 kun oldin
Is he watching me workout? Because he keeps posting about things I’m lacking on....🤔
JR422 000
JR422 000 7 soat oldin
nikola cepenishev brutal
nikola cepenishev
nikola cepenishev 2 kun oldin
You probably feel that way because you lack in every exercise my friend.
Saleem Saifi
Saleem Saifi 6 kun oldin
Finding Jeff memes...
Karson Bys
Karson Bys 6 kun oldin
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
James Palmer
James Palmer 6 kun oldin
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!
킴쿠엔틴
킴쿠엔틴 6 kun oldin
Thank you for your great videos! 감사합니다!
Zeeshan ch
Zeeshan ch 6 kun oldin
Hey bro video on German volume training
Garren Kumps
Garren Kumps 6 kun oldin
FACE PULLS !!!!
Succubusisis
Succubusisis 6 kun oldin
Make some "feel the hinge" shirts!
TheEric5109
TheEric5109 6 kun oldin
Perfect time for this video for me, thanks so much!
69_urmomgay_69
69_urmomgay_69 6 kun oldin
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.
Cobrakay2003
Cobrakay2003 6 kun oldin
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.
Adegbolade Adebote
Adegbolade Adebote 6 kun oldin
Jeff always coming through with the nuggets... Deffo going to be including this in this week's leg day !
Daniel Casuga
Daniel Casuga 6 kun oldin
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!!!!
MrKickButt69
MrKickButt69 6 kun oldin
Yo Jeff you motivate me so much you look k awesome man
William Tomkiel
William Tomkiel 6 kun oldin
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
koudacyen
koudacyen 6 kun oldin
Wheres the perfect ab workout?
Jerome Jackson
Jerome Jackson 6 kun oldin
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.
I M
I M 6 kun oldin
Can you make a vid about sumo vs conventional deadlift?
deanopain
deanopain 6 kun oldin
Would kettle bell siwings also help prior to a squat?
shahad
shahad 6 kun oldin
Please talk about muscle knots and why - how they happen and how to fix it
maxim yakovlev
maxim yakovlev 6 kun oldin
subscribed since July 2016!
Focus Fitness
Focus Fitness 6 kun oldin
always posting helpful material
Md. Zakaria
Md. Zakaria 6 kun oldin
Sir please give some information how can I get reilif from shin splint pain, please make a video about this.
הגר נוימן
הגר נוימן 6 kun oldin
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...;))
Shihan Ong
Shihan Ong 6 kun oldin
Yo jeff! I'm a Brazilian jiujitsu fighter. Mind to do some video on strength and conditioning for bjj fighter?
Svensk Höger
Svensk Höger 6 kun oldin
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?
Master Rlayang
Master Rlayang 6 kun oldin
This helped me a lot, thank you Jeff!
Dennis Adams
Dennis Adams 6 kun oldin
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.
HOLLYWOOD UNAPOLOGETIC! - Filmmaking Essentials
Right on! Thank you, Jeff!
Taylon Silmer
Taylon Silmer 6 kun oldin
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 :)
Pig Latin
Pig Latin 6 kun oldin
Hit the nail on the head just as always Jeff, the exact trouble I've had with squats lately.
Lawrence W
Lawrence W 6 kun oldin
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!
Olivia Ortiz
Olivia Ortiz 6 kun oldin
Oh how I needed to know this😘😘😘 thank U:D
Chronic Mom Voice
Chronic Mom Voice 6 kun oldin
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 😊
Brett Biederman
Brett Biederman 5 kun oldin
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.
Роман Бондаренко
Здравствуйте, есть на русском языке видео у Вас?)
Ahmed Amad
Ahmed Amad 6 kun oldin
Clutch! I do hip thrusts from time to time. But I will definitely do this first.
Jorge Rocha
Jorge Rocha 6 kun oldin
Can you do a video on how to open up your hip flexors more?
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