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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 avril 2019




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Commentaires 1 878
ATHLEAN-X™ Il y a 7 jours
*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…
Dennis HP
Dennis HP Il y a 4 jours
Aravind Barath
Aravind Barath Il y a 5 jours
Give your thoughts on One Day A Meal diet
Artur D
Artur D Il y a 5 jours
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:? 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 Il y a 5 jours
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 Il y a 6 jours
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!
michael p
michael p Il y a 10 heures
Always learn something new - and key - from you. I was doing these in reverse. Thanks man!!
Andi Hochsteger
Andi Hochsteger Il y a 11 heures
Thank you so much. I'll trie it tomorrow and hope my knee pains will stop 👍👌
Jeffery 'Jeff' Jefferson
Jeffery 'Jeff' Jefferson Il y a 13 heures
What if you crush your ballsack?
Ashwin Kerr
Ashwin Kerr Il y a 14 heures
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 Il y a 19 heures
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 Il y a jour
Loved it :)
KTM990WFO Il y a jour
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 Il y a jour
Planet Fitness is the closest gym and they got no barbells.. All Smith Machines, urgghhh
Samuel Weinzaepfel
Samuel Weinzaepfel Il y a jour
@Jeff - Does this also help to improve the deadlift?
Hisham Bajwa
Hisham Bajwa Il y a 2 jours
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 Il y a 2 jours
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 Il y a 2 jours
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.
Dee Dee
Dee Dee Il y a 2 jours
This channel is awesome, I've learned a ton. However, I'm having issues with my lazy glutes. They do not fire as they should during a glute bridge (or any glute driven exercise for that matter). I am fairly sure I am doing the exercise correctly. I've even recorded myself to make sure I'm aligned properly, engaging my core and all of that - but no matter what I do my hamstrings or lower back will take over the exercise. I've tried different leg placements, I've tried driving the weight through my heels only, I might feel my glutes for like 4 or 5 reps then my hamstrings and lower back kick in. I am SO frustrated. Any tips on how to wake up my lazy ass? Would be keen to hear from ANYONE who might have advice. Thanks!
Josiah Kratz
Josiah Kratz Il y a 2 jours
“The art of woke muscles.” By Jeff Cavalier
Greg Frisari
Greg Frisari Il y a 2 jours
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 Il y a 2 jours
hey jeff, what about for hip pain?
Armand B.
Armand B. Il y a 2 jours
im not gonna lie down with my back on some dirty floor in gym. Jeff gotta visit average gym...
ratata Il y a 2 jours
Jeff, I cannot feel lunges in my back leg at all! Helppp
Scott Il y a 2 jours
Lunges mostly target quads and glutes, focus on something like a Romanian Deadlift
SHANKAR U Il y a 2 jours
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 Il y a 2 jours
Jeff do a max out day we wanna see what your lifts are
ItalianBrownsFAN Il y a 3 jours
Why do weightlifters use the knee forward method then? With no issues and super strong and developed
just me
just me Il y a 3 jours
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 Il y a 3 jours
Thank you! I tried this today and it worked very well. No knee pain and probably the easiest set I've ever done.
bellmeisterful Il y a 3 jours
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 Il y a 3 jours
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 Il y a 3 jours
I think I love Jeff. But I'm pretty sure Jeff loves Jeff too. I'd lose this battle everyday.
WithTheBears Il y a 3 jours
I always feel the bride/hip thrust as tension in distal quad in an uncomfortable way?
Kuldip Waid
Kuldip Waid Il y a 3 jours
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 Il y a 3 jours
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 Il y a 3 jours
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. Il y a 3 jours
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 Il y a 3 jours
Its ok to eat bread if u want a 6 pack?
Tim Kim
Tim Kim Il y a 3 jours
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 Il y a 3 jours
How can I properly prepare for lunges to get full range.
wanted 6789
wanted 6789 Il y a 3 jours
Thank you so much for this tip jeff!!!
Antonio Il y a 3 jours
I should be deadlifting more. Can you do a similar video for deadlifts?
Grigore Ureche
Grigore Ureche Il y a 3 jours
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
Joslyn Jade Christie Il y a 3 jours
Awesome video! Thank you!
Mohammed fadhily
Mohammed fadhily Il y a 3 jours
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 Il y a 3 jours
Stupid thumbnail..
RickfromColorado Il y a 4 jours
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 Il y a 4 jours
So always poop and always scoop...don't shoop.
Jamuna Rani
Jamuna Rani Il y a 4 jours
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 Il y a 4 jours
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 Il y a 4 jours
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 Il y a 4 jours
Everyone who thumbs down this man's videos needs to post body pics.
Boostedfit Il y a 4 jours
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 Il y a 4 jours
Anyone else concerned with how Jeff centered the bar on himself doing the hip thrust
naitcst Il y a 4 jours
Do a collab video with jacksepticeye Jeff since Jack has been following you on Instagram?
lee mulero
lee mulero Il y a 4 jours
What are your thoughts on Hack Squats?
Danny Oberender
Danny Oberender Il y a 4 jours
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 Il y a 4 jours
What do you think to this Jeff???
Jowairiyya Abdollah
Jowairiyya Abdollah Il y a 4 jours
I love..right knee needs protection
Apos Eastwood
Apos Eastwood Il y a 4 jours
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 Il y a 4 jours
Plz talk about reverse dieting.... Plzzzzzz... Tell us what is this????
Julian Louw
Julian Louw Il y a 4 jours
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 Il y a 4 jours
Is he watching me workout? Because he keeps posting about things I’m lacking on....🤔
nikola cepenishev
nikola cepenishev Il y a 14 heures
You probably feel that way because you lack in every exercise my friend.
Saleem Saifi
Saleem Saifi Il y a 4 jours
Finding Jeff memes...
Karson Bys
Karson Bys Il y a 4 jours
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 Il y a 4 jours
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 Il y a 4 jours
Thank you for your great videos! 감사합니다!
Zeeshan ch
Zeeshan ch Il y a 4 jours
Hey bro video on German volume training
Garren Kumps
Garren Kumps Il y a 4 jours
Succubusisis Il y a 4 jours
Make some "feel the hinge" shirts!
TheEric5109 Il y a 4 jours
Perfect time for this video for me, thanks so much!
69_urmomgay_69 Il y a 4 jours
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 Il y a 4 jours
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 Il y a 4 jours
Jeff always coming through with the nuggets... Deffo going to be including this in this week's leg day !
Daniel Casuga
Daniel Casuga Il y a 4 jours
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 Il y a 4 jours
Yo Jeff you motivate me so much you look k awesome man
William Tomkiel
William Tomkiel Il y a 4 jours
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 Il y a 4 jours
Wheres the perfect ab workout?
Jerome Jackson
Jerome Jackson Il y a 4 jours
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 Il y a 4 jours
Can you make a vid about sumo vs conventional deadlift?
deanopain Il y a 4 jours
Would kettle bell siwings also help prior to a squat?
shahad Il y a 4 jours
Please talk about muscle knots and why - how they happen and how to fix it
maxim yakovlev
maxim yakovlev Il y a 4 jours
subscribed since July 2016!
Focus Fitness
Focus Fitness Il y a 4 jours
always posting helpful material
Md. Zakaria
Md. Zakaria Il y a 4 jours
Sir please give some information how can I get reilif from shin splint pain, please make a video about this.
הגר נוימן
הגר נוימן Il y a 4 jours
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 Il y a 4 jours
Yo jeff! I'm a Brazilian jiujitsu fighter. Mind to do some video on strength and conditioning for bjj fighter?
Svensk Höger
Svensk Höger Il y a 4 jours
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 Il y a 5 jours
This helped me a lot, thank you Jeff!
Dennis Adams
Dennis Adams Il y a 5 jours
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 Il y a 5 jours
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 Il y a 5 jours
Hit the nail on the head just as always Jeff, the exact trouble I've had with squats lately.
Lawrence W
Lawrence W Il y a 5 jours
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 Il y a 5 jours
Oh how I needed to know this😘😘😘 thank U:D
Chronic Mom Voice
Chronic Mom Voice Il y a 5 jours
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 Il y a 4 jours
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 Il y a 5 jours
Clutch! I do hip thrusts from time to time. But I will definitely do this first.
Jorge Rocha
Jorge Rocha Il y a 5 jours
Can you do a video on how to open up your hip flexors more?
Chris Herman
Chris Herman Il y a 5 jours
Quick question, what protein bar or bars do you use or recommend?
TideFan Yankee
TideFan Yankee Il y a 5 jours
I've always been told to try to stay as upright (in the torso) as I can when I squat. NOW I know why I have had some of my knee problems. I naturally posterior load and it feels much more comfortable for me, and I feel it more in my glutes. Arnold said in one of his books that taller guys bend more at the waist and have a hard time staying upright like many coaches tell you to. It's all becoming clearer now.....
Seraph Starman
Seraph Starman Il y a 5 jours
Make an least for athlean x programs
SNiiPez Aim
SNiiPez Aim Il y a 5 jours
I have a very serious question. How can I build strength but not size?
Exú Caveira
Exú Caveira Il y a 5 jours
My squat improved a lot after i started warming up with glúteos exercises. PS: no more back pain.