• Published: 14 April 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.

Comments • 1 775

    ATHLEAN-X™   4 ай бұрын

    *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…

    • Tiffany Song
      Tiffany Song  3 ай бұрын

      80 USD for 100iu HGH ( No brand , you know what i mean )

      • Dennis HP
        Dennis HP  4 ай бұрын


        • Aravind Barath
          Aravind Barath  4 ай бұрын

          Give your thoughts on One Day A Meal diet

          • Artur D
            Artur D  4 ай бұрын

            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:?бейне.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  4 ай бұрын

              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.

              • puredruid
                puredruid  2 күн бұрын

                Glute bridges combined with light weight RDL really help wake up the hamstrings and glutes. Following this I like to do a step up on to a chair or platform in a sort of slow controlled lunge motion for 1-2 minutes each leg. By then you'll have a nice full leg pump ready to deadlift / squat.

                • d 2
                  d 2  3 күн бұрын

                  Ill be trying this in bout 45 min 😁

                  • Master Philip
                    Master Philip  3 күн бұрын

                    Squatting and deadlifting has always been complicated for me. It always feels "unnatural". Either I feel too much pressure on my lower back, or my quads are doing all the work etc etc. I'm gonna try this the next time I hit the gym.

                    • Master Philip
                      Master Philip  14 сағат бұрын

                      ​@Larissa Dueck unfortunately no... I do agree kinda with what you say. I think I need to activate my glutes more

                      • Larissa Dueck
                        Larissa Dueck  Күн бұрын

                        Have you had someone assess your deadlifts and squats? It kinda sounds like glute amnesia. But it's tough to say

                        • Kingston Geldenhuys
                          Kingston Geldenhuys  3 күн бұрын


                          • Russell Thompson
                            Russell Thompson  10 күн бұрын

                            great video Jeff!

                            • Kevin Boghani
                              Kevin Boghani  15 күн бұрын

                              Exactly what I needed, knees caving in and hips rising too fast on heavier load, it's like he saw me squat

                              • Clodomir
                                Clodomir  15 күн бұрын

                                So is squat àa posterior chain exercice or an anterior chain ?? Much confused

                                • Amnell Inspired
                                  Amnell Inspired  17 күн бұрын

                                  This is so helpful, was hurting my knees with squats and wondering what was going wrong. Thanks so much!

                                  • Rafael Denny
                                    Rafael Denny  18 күн бұрын

                                    When i see the title : Oh yea, facepull 😂

                                    • Michael New
                                      Michael New  22 күн бұрын

                                      Wow, Jeff just described my squat form. I didn't even realize it was so bad until this video. Jeff Cavalier, thank you so much for your passion in fitness, and thank you for giving this training for free!

                                      • Santiago Velasco
                                        Santiago Velasco  22 күн бұрын

                                        Holy crap... Jeff just explains things very well. I'm speechless. Arigato gozaimasu, sensei!

                                        • asdasdasd dasdasdasd
                                          asdasdasd dasdasdasd  24 күн бұрын

                                          One of his few good videos :)

                                          • Joseph Davis
                                            Joseph Davis  27 күн бұрын

                                            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.

                                            • Leo Matsuoka
                                              Leo Matsuoka  28 күн бұрын

                                              I subscribed to him months ago and a couple months ago I clicked on a video that looked like it was his and remembered he exsisted. I thank you athlean x clone

                                              • Robert Wilson
                                                Robert Wilson  Ай бұрын

                                                The Man

                                                • anand ravi
                                                  anand ravi  Ай бұрын

                                                  3.50 exercise may help you better sex.

                                                  • Nerd Bro
                                                    Nerd Bro  Ай бұрын

                                                    This was really helpful for me, I was having knee pain aggravated by squats but didn’t understand why. Thanks, very informative!

                                                    • Bob Houghton
                                                      Bob Houghton  Ай бұрын

                                                      Cute how Jeff pretends to be out of breath to be relatable.

                                                      • Grzybek Lampucerek
                                                        Grzybek Lampucerek  Ай бұрын

                                                        I thought its quad driven movement 🤔

                                                        • GangGreen80
                                                          GangGreen80  Ай бұрын

                                                          So long story short do hip thrusts to avoid leaning forward during squats

                                                          • Mitchell
                                                            Mitchell  Ай бұрын

                                                            Key: The bar travels straight up and down.

                                                            • angelo lopez
                                                              angelo lopez  Ай бұрын

                                                              Is doing squats in the smith machine helpful?

                                                              • Eric Kramer
                                                                Eric Kramer  Ай бұрын

                                                                Jeff....would a squat thruster help train proper form. I could see someone dropping the dumbbells if they lean forward due to gluteal inaction....

                                                                • Rodger Quinn
                                                                  Rodger Quinn  Ай бұрын

                                                                  This is EXACTLY what I do as I get more tired during squats.

                                                                  • FromBeToReality
                                                                    FromBeToReality  Ай бұрын

                                                                    "don't make it a big deal." THAT'S EXACTLY what i've been doing AND NOT warming up the knee. been more of a mental/neurological issue than anything else. thought it was not good going all the way down. feared it. didn't want injury. THANKS FOR REMOVING MY FEAR THROUGH EDUCATING ME ...

                                                                    • FromBeToReality
                                                                      FromBeToReality  Ай бұрын

                                                                      "don't make it a big deal." THAT'S EXACTLY what i've been doing AND NOT warming up the knee. been more of a mental/neurological issue than anything else. thought it was not good going all the way down. feared it. didn't want injury. THANKS FOR REMOVING MY FEAR THROUGH EDUCATING ME ...

                                                                      • Bilb Ono
                                                                        Bilb Ono  Ай бұрын

                                                                        when a dude named Jeff on youtube tells me to do something in the gym, I do it

                                                                        • Iron Warrior
                                                                          Iron Warrior  Ай бұрын

                                                                          I always do walking lunges and stiff legged deadlifts before squatting. And it’s improved my mobility and strength. It’s also been very successful for 90% of my clients.

                                                                          • Andy Evans
                                                                            Andy Evans  Ай бұрын

                                                                            You can't activate your glutes without good ankle mobility

                                                                            • Joshua Lemire
                                                                              Joshua Lemire  Ай бұрын

                                                                              One thing I like to do warming up the squat and feeling the right range of motion is to unrack the bar and walk it to the back of the rack so the bar is pressing the back columns. Since the path is supposed to be vertical, I like to get a feel of a perfect vertical range of motion with the bar sliding the back of the rack (hardly any force though, just enough to know it is touching the back rack)

                                                                              • João Paulo Moura Leite
                                                                                João Paulo Moura Leite  Ай бұрын

                                                                                I feel a pinch in the squat-hip insertion... What warm up should I do?

                                                                                • Sami
                                                                                  Sami  Ай бұрын

                                                                                  Hey Jeff. I had a surgery to the right ankle (reconstruction after 2 ripped ligament and multiple fractures, damn soccer...) and I have now more stability, but don’t have as much flexibility than before. Barely can get my knee to my toes level... I definitely can’t get that low without opening the right foot to the exterior or getting my knee going inside (valgus I think)... How would you suggest me to adapt the squat knowing my limitation? Thanks!!! 👌

                                                                                  • 1WINDSHEAR
                                                                                    1WINDSHEAR  Ай бұрын

                                                                                    RIP your nuts...

                                                                                    • THE FUTURE OF STRONGMAN UK
                                                                                      THE FUTURE OF STRONGMAN UK  Ай бұрын

                                                                                      Your a legend Jeff I have had injuries on both my knees and have avoided doing squats

                                                                                      • Suman Mishra
                                                                                        Suman Mishra  Ай бұрын

                                                                                        Been struggling with squats. Such an aha moment! Love it when someone can explain things simply yet scientifically. Jeff's work is gold.

                                                                                        • TURUNCU BARAKA
                                                                                          TURUNCU BARAKA  Ай бұрын

                                                                                          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.

                                                                                          • Kirkowirko
                                                                                            Kirkowirko  Ай бұрын

                                                                                            Can I use the leg curl machine to substitute for those hip thrusts? In case it’s not available

                                                                                            • Insomniac Owl
                                                                                              Insomniac Owl  Ай бұрын

                                                                                              Lmao how much do you squat 😂

                                                                                              • 1961lindmikea
                                                                                                1961lindmikea  2 ай бұрын

                                                                                                Squat with or without your Orthopedic knee brace

                                                                                                • Human Error
                                                                                                  Human Error  2 ай бұрын

                                                                                                  Let your ass lead the way,got it.I'd do this but that means I have to change the weight and take the bar down and then back to the squat rack.. Too much work.

                                                                                                  • David Butt
                                                                                                    David Butt  2 ай бұрын

                                                                                                    I usually do kettlebell thrusts. I'll have to try this next time.

                                                                                                    • shadow19831
                                                                                                      shadow19831  2 ай бұрын

                                                                                                      I clicked to know why i must make that cringey ass face in the thumbnail every time i squat.

                                                                                                      • D Bechtel
                                                                                                        D Bechtel  2 ай бұрын

                                                                                                        Thumbnail= Felt cute, might squat later, I dunno

                                                                                                        • MattixHQ
                                                                                                          MattixHQ  3 күн бұрын


                                                                                                          • Tabitha's dumb-dumbs
                                                                                                            Tabitha's dumb-dumbs  2 ай бұрын

                                                                                                            Might face pull later i dunno... no wait I'm definitely doing face pulls later

                                                                                                            • Pharmathlete
                                                                                                              Pharmathlete  2 ай бұрын

                                                                                                              I have no issues Squating in my hips or knee flexion but I'll definitely try it looks amazing like warm up 👍🏽 appreciated the video

                                                                                                              • Peter Finfrock
                                                                                                                Peter Finfrock  2 ай бұрын

                                                                                                                Interesting tip. Will try this at my next squat workout

                                                                                                                • risspartan117
                                                                                                                  risspartan117  2 ай бұрын

                                                                                                                  Next question, how do I stop the bar from squashing my balls when doing hip thrusts? No, seriously...

                                                                                                                  • ScepticMatt
                                                                                                                    ScepticMatt  2 ай бұрын

                                                                                                                    Use a bar pad, ideally one with a notch where your balls would be

                                                                                                                    • Nicholas Bowen
                                                                                                                      Nicholas Bowen  2 ай бұрын

                                                                                                                      Why is this I’m squatting 405 rn and I’m 180 but whenever I go down it’s harder for me then going up why is that ik my legs r strong enough to get 445 but I can’t go down all the way on 445

                                                                                                                      • Teacher Phill
                                                                                                                        Teacher Phill  2 ай бұрын

                                                                                                                        There is definitely a reason why this is the biggest fitness channel on KZclip. Thanks for all the good stuff!

                                                                                                                        • Billy
                                                                                                                          Billy  2 ай бұрын

                                                                                                                          Your videos are awesome, helping a lot with my correct mechanics as well as passing the correct knowledge and not bro science!

                                                                                                                          • renata brogno
                                                                                                                            renata brogno  2 ай бұрын

                                                                                                                            Very very helpful, THKS

                                                                                                                            • Marissa Sanchez
                                                                                                                              Marissa Sanchez  2 ай бұрын

                                                                                                                              Hey!. I did thrusters today!!

                                                                                                                              • Erik Joosten
                                                                                                                                Erik Joosten  2 ай бұрын

                                                                                                                                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.

                                                                                                                                • perviguana
                                                                                                                                  perviguana  2 ай бұрын

                                                                                                                                  *AWAKEN, MY POSTERIOR CHAIN*

                                                                                                                                  • m0untainw0lf
                                                                                                                                    m0untainw0lf  2 ай бұрын

                                                                                                                                    That is exactly what I did wrong. Thank u so much

                                                                                                                                    • Avik Chandra
                                                                                                                                      Avik Chandra  2 ай бұрын

                                                                                                                                      Excellent! I cycle before squatting. And also a bit of treadmill. I will try this from tomorrow 👍

                                                                                                                                      • WBFbySteefen
                                                                                                                                        WBFbySteefen  2 ай бұрын

                                                                                                                                        People should not have flat hamstrings, people should have some rise, right? Leg curl machines give you rise? ? ? ! ! !

                                                                                                                                        • O Paz
                                                                                                                                          O Paz  2 ай бұрын

                                                                                                                                          Looks like it can build some serious penile caluses.

                                                                                                                                          • Cradle the balls, swallow the gravy

                                                                                                                                            Just before Leg Day! 🙏👍

                                                                                                                                            • Jyi Dorne
                                                                                                                                              Jyi Dorne  2 ай бұрын

                                                                                                                                              Gotta show this video to a friend of mine who refuses to do glute bridges because "it's a ball buster move". :D

                                                                                                                                              • Harris Axer
                                                                                                                                                Harris Axer  2 ай бұрын

                                                                                                                                                Jeff can you analyse the differences between front squat and back squat and the benefits of each for the olympic lifts?

                                                                                                                                                • Nishan Singh - Dating and Relationship Coach

                                                                                                                                                  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!

                                                                                                                                                  • Eddy Jimenez
                                                                                                                                                    Eddy Jimenez  2 ай бұрын

                                                                                                                                                    Wow! Ive always been concerned with squats due to really painful kneed, im really hoping i can do a proper squat now, thanx Jeff!

                                                                                                                                                    • MERK RETRO
                                                                                                                                                      MERK RETRO  2 ай бұрын

                                                                                                                                                      Those are dope shoes.

                                                                                                                                                      • Roberto Smith
                                                                                                                                                        Roberto Smith  2 ай бұрын

                                                                                                                                                        I was supposed to go do squats tonight but I had a bowl of ice cream while watching this video. Not gonna make the gains with that routine.

                                                                                                                                                        • Bboy Arcane
                                                                                                                                                          Bboy Arcane  2 ай бұрын

                                                                                                                                                          Make video DISPELLING ELECTRONIC ab stimulators

                                                                                                                                                          • jason uttley
                                                                                                                                                            jason uttley  2 ай бұрын

                                                                                                                                                            tHANKS FOR explaining "how & why."

                                                                                                                                                            • Kalle Sandberg
                                                                                                                                                              Kalle Sandberg  2 ай бұрын

                                                                                                                                                              Jeff, I have a problem. when i try this before my squatting sessions i only feel this exercise in my quads and my lower back.. Can you answer why this happens to me? im using about max 85-110 lbs in the hip thrust.

                                                                                                                                                              • ADRIAN G
                                                                                                                                                                ADRIAN G  2 ай бұрын

                                                                                                                                                                Awesome. I'm certainly going to try this.

                                                                                                                                                                • MNasty
                                                                                                                                                                  MNasty  2 ай бұрын

                                                                                                                                                                  Coach said you’re not a powerlifting coach

                                                                                                                                                                  • Gabriel Henrique
                                                                                                                                                                    Gabriel Henrique  2 ай бұрын

                                                                                                                                                                    3:01 Awaken my masters!

                                                                                                                                                                    • Angela Steinkamp
                                                                                                                                                                      Angela Steinkamp  2 ай бұрын

                                                                                                                                                                      I am currently retraining myself to do squats properly (keeping my knees from passing my toes) b/c it is likely what has caused me to experience patellofemoral pain. In addition to the warmup hip thrusts before squats, what exercises/stretches/etc would you recommend for recovery? (I'm not working with weight right now, since I don't want to aggravate it, just bodyweight.) If you already have a resource for this or know of one that is on-point, feel free to direct me to it. Thanks!

                                                                                                                                                                      • Aditya Yerunkar
                                                                                                                                                                        Aditya Yerunkar  2 ай бұрын

                                                                                                                                                                        very informative!

                                                                                                                                                                        • gary priest
                                                                                                                                                                          gary priest  2 ай бұрын

                                                                                                                                                                          How many reps and sets

                                                                                                                                                                          • gary priest
                                                                                                                                                                            gary priest  2 ай бұрын

                                                                                                                                                                            I see 2sets 6-8 reps

                                                                                                                                                                            • Liz Andrew
                                                                                                                                                                              Liz Andrew  2 ай бұрын

                                                                                                                                                                              this is so legit.