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  • Published on:  Sunday, April 14, 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.

    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.


    ATHLEAN-X™  7 months ago +634

    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…

  • nono559
    nono559  3 days ago

    Do you arch your lower back when squatting? Or is that something from the past?

  • silent yatri
    silent yatri  7 days ago


  • Kro Potkind23
    Kro Potkind23  14 days ago

    i play a lot of soccer. when i activate my glute while squating, there is a cracking noise in my right knee. The right leg is my "weak" and is slightly more externally rotated. (genu varum)and my knees tend to be rotated externally in general. should i stop doing squats and prepare for a more clean approach, or does a clean squat help me with this issues right away and the cracking disappears as i balance my muscles?

  • Nazmi Shehi
    Nazmi Shehi  14 days ago

    Jeff: Squat is a marriege

  • Red Beard
    Red Beard  14 days ago

    Love you jeff

  • ashieash46
    ashieash46  21 days ago

    Can i do the hip thrusts from a bench instead?

  • Brian Spivey
    Brian Spivey  21 days ago +1

    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!

  • Steve Reynolds
    Steve Reynolds  28 days ago +1

    After doing this, before your squats, do face pulls 💪

  • Michael
    Michael  28 days ago

    What's the name of that squat rack? I've been looking for something like that.

  • Crossover 69
    Crossover 69  a months ago

    I love you

  • JimShore
    JimShore  a months ago

    Serious question. How do you not crush your junk every time you pelvic squat. Every time I try pelvic squat, I end up pinching something I don't want to pinch.

  • Dano
    Dano  a months ago

    Wow this just made such a difference. I have never really exercised glutes, I have an ass like a 10 year old boy. Normally my squat looks like RoboCop trying to pick up a piece of $hit in Detroit.After this, boom hips going back, ass going down, knees over toes. Jeff I could kiss you. This is the beginning of my ability to squat.

  • Annie Laurie
    Annie Laurie  a months ago

    NAILED IT! THANKYOU this is what my problem has been now i have the answer! 🥰

  • Nadine F
    Nadine F  a months ago

    Super thank you for sharing

  • Christopher Motte
    Christopher Motte  a months ago

    Can you do the hip thrust everyday? like the carry.

  • mr YoYo 372
    mr YoYo 372  a months ago

    Or you could just swap the back squat with the front squat. You don't have to go through all that drama.

  • Neil Parmar
    Neil Parmar  a months ago

    I will give this a try on my next leg workout

  • Liz
    Liz  a months ago

    Thank you. Form revision done. I liked that video. I always revise form and correct mistakes as a beginner. Poor form gives knee and lower back pain.

  • Ciara Ali
    Ciara Ali  a months ago

    This is Jeff’s Cardio