Do This EVERY Time You Squat! (HUGE DIFFERENCE)

  • Publikuar 7 ditë më parë

    ATHLEAN-X™ATHLEAN-X™

    Kohëzgjatje: 8:31

    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™
ATHLEAN-X™

*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!  https://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…

7 ditë më parë
Dennis HP
Dennis HP

545th

5 ditë më parë
Aravind Barath
Aravind Barath

Give your thoughts on One Day A Meal diet

5 ditë më parë
Artur D
Artur D

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:? https://youtu.be/xbOxmQRi7fM I think it is a major stuff for all us out there trying to push hard but still stay out of injuries. Cheers!

5 ditë më parë
Adetokunbo ADEKOYA
Adetokunbo ADEKOYA

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.

5 ditë më parë
Alex1120
Alex1120

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!

6 ditë më parë
michael p
michael p

Always learn something new - and key - from you. I was doing these in reverse. Thanks man!!

18 orë më parë
Andi Hochsteger
Andi Hochsteger

Thank you so much. I'll trie it tomorrow and hope my knee pains will stop 👍👌

19 orë më parë
Jeffery 'Jeff' Jefferson
Jeffery 'Jeff' Jefferson

What if you crush your ballsack?

21 orë më parë
Ashwin Kerr
Ashwin Kerr

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

22 orë më parë
Jessica Moase
Jessica Moase

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.

Ditë më parë
Xavier Vasquez
Xavier Vasquez

Loved it :)

Ditë më parë
KTM990WFO
KTM990WFO

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.

Ditë më parë
Vimal V
Vimal V

Planet Fitness is the closest gym and they got no barbells.. All Smith Machines, urgghhh

Ditë më parë
Samuel Weinzaepfel
Samuel Weinzaepfel

@Jeff - Does this also help to improve the deadlift?

2 ditë më parë
Hisham Bajwa
Hisham Bajwa

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.

2 ditë më parë
Kan Do
Kan Do

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?

2 ditë më parë
Vagrant Sneaker
Vagrant Sneaker

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.

2 ditë më parë
Dee Dee
Dee Dee

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!

2 ditë më parë
Josiah Kratz
Josiah Kratz

“The art of woke muscles.” By Jeff Cavalier

2 ditë më parë
Greg Frisari
Greg Frisari

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. 🤔

2 ditë më parë
Justin Lopez
Justin Lopez

hey jeff, what about for hip pain?

2 ditë më parë
Armand B.
Armand B.

im not gonna lie down with my back on some dirty floor in gym. Jeff gotta visit average gym...

3 ditë më parë
ratata
ratata

Jeff, I cannot feel lunges in my back leg at all! Helppp

3 ditë më parë
Scott
Scott

Lunges mostly target quads and glutes, focus on something like a Romanian Deadlift

2 ditë më parë
SHANKAR U
SHANKAR U

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

3 ditë më parë
Nic Lopez
Nic Lopez

Jeff do a max out day we wanna see what your lifts are

3 ditë më parë
ItalianBrownsFAN
ItalianBrownsFAN

Why do weightlifters use the knee forward method then? With no issues and super strong and developed

3 ditë më parë
just me
just me

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.

3 ditë më parë
C875
C875

Thank you! I tried this today and it worked very well. No knee pain and probably the easiest set I've ever done.

3 ditë më parë
bellmeisterful
bellmeisterful

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.

3 ditë më parë
wolverinexx2013
wolverinexx2013

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!!

3 ditë më parë
Malte Kammersgaard
Malte Kammersgaard

I think I love Jeff. But I'm pretty sure Jeff loves Jeff too. I'd lose this battle everyday.

3 ditë më parë
WithTheBears
WithTheBears

I always feel the bride/hip thrust as tension in distal quad in an uncomfortable way?

3 ditë më parë
Kuldip Waid
Kuldip Waid

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

3 ditë më parë
andresd11
andresd11

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!

3 ditë më parë
jake austin
jake austin

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

3 ditë më parë
Andriotti Jr.
Andriotti Jr.

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.

3 ditë më parë
to SKY
to SKY

Its ok to eat bread if u want a 6 pack?

3 ditë më parë
Tim Kim
Tim Kim

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?

3 ditë më parë
Ebony Jordan
Ebony Jordan

How can I properly prepare for lunges to get full range.

4 ditë më parë
wanted 6789
wanted 6789

Thank you so much for this tip jeff!!!

4 ditë më parë
Antonio
Antonio

I should be deadlifting more. Can you do a similar video for deadlifts?

4 ditë më parë
Grigore Ureche
Grigore Ureche

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.

4 ditë më parë
Joslyn Jade Christie
Joslyn Jade Christie

Awesome video! Thank you!

4 ditë më parë
Mohammed fadhily
Mohammed fadhily

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

4 ditë më parë
NiRo276
NiRo276

Stupid thumbnail..

4 ditë më parë
RickfromColorado
RickfromColorado

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.

4 ditë më parë
Lance Love
Lance Love

So always poop and always scoop...don't shoop.

4 ditë më parë
Jamuna Rani
Jamuna Rani

Is it useful to go to gym for just 30 days and leave does it give any defects I need answer plz

4 ditë më parë
lucian kristov
lucian kristov

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. 💪

4 ditë më parë
Landon Hale
Landon Hale

i’m squatting 190 4 reps for a 5:3 130 pound wide receiver in football is that good for my size??

4 ditë më parë
Matthew Ondricek
Matthew Ondricek

Everyone who thumbs down this man's videos needs to post body pics.

4 ditë më parë
Boostedfit
Boostedfit

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

4 ditë më parë
Brady Vernon
Brady Vernon

Anyone else concerned with how Jeff centered the bar on himself doing the hip thrust

4 ditë më parë
naitcst
naitcst

Do a collab video with jacksepticeye Jeff since Jack has been following you on Instagram?

4 ditë më parë
lee mulero
lee mulero

What are your thoughts on Hack Squats?

4 ditë më parë
Danny Oberender
Danny Oberender

I really want to see some videos on kt tape, biofreeze, and goods you can use for when you are injured.

4 ditë më parë
CMDR g_geezer
CMDR g_geezer

What do you think to this Jeff??? https://www.youtube.com/watch?v=_fbCcWyYthQ&feature=share

4 ditë më parë
Jowairiyya Abdollah
Jowairiyya Abdollah

I love..right knee needs protection

4 ditë më parë
Apos Eastwood
Apos Eastwood

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

4 ditë më parë
Raja Awais
Raja Awais

Plz talk about reverse dieting.... Plzzzzzz... Tell us what is this????

4 ditë më parë
Julian Louw
Julian Louw

Hey Jeff i've been struggling with deadlifts because im tall it is uncomfortable for me to get down low any advice?

4 ditë më parë
Joao Felipe Nunes de Miranda
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 🤘🏼

4 ditë më parë
ap5170
ap5170

Is he watching me workout? Because he keeps posting about things I’m lacking on....🤔

4 ditë më parë
nikola cepenishev
nikola cepenishev

You probably feel that way because you lack in every exercise my friend.

22 orë më parë
Saleem Saifi
Saleem Saifi

Finding Jeff memes...

4 ditë më parë
Karson Bys
Karson Bys

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

4 ditë më parë
James Palmer
James Palmer

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!

4 ditë më parë
킴쿠엔틴
킴쿠엔틴

Thank you for your great videos! 감사합니다!

4 ditë më parë
Zeeshan ch
Zeeshan ch

Hey bro video on German volume training

4 ditë më parë
Garren Kumps
Garren Kumps

FACE PULLS !!!!

4 ditë më parë
Succubusisis
Succubusisis

Make some "feel the hinge" shirts!

4 ditë më parë
TheEric5109
TheEric5109

Perfect time for this video for me, thanks so much!

4 ditë më parë
69_urmomgay_69
69_urmomgay_69

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.

4 ditë më parë
Cobrakay2003
Cobrakay2003

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.

4 ditë më parë
Adegbolade Adebote
Adegbolade Adebote

Jeff always coming through with the nuggets... Deffo going to be including this in this week's leg day !

4 ditë më parë
Daniel Casuga
Daniel Casuga

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!!!!

4 ditë më parë
MrKickButt69
MrKickButt69

Yo Jeff you motivate me so much you look k awesome man

4 ditë më parë
William Tomkiel
William Tomkiel

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

4 ditë më parë
koudacyen
koudacyen

Wheres the perfect ab workout?

4 ditë më parë
Jerome Jackson
Jerome Jackson

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.

5 ditë më parë
I M
I M

Can you make a vid about sumo vs conventional deadlift?

5 ditë më parë
deanopain
deanopain

Would kettle bell siwings also help prior to a squat?

5 ditë më parë
shahad
shahad

Please talk about muscle knots and why - how they happen and how to fix it

5 ditë më parë
maxim yakovlev
maxim yakovlev

subscribed since July 2016!

5 ditë më parë
Focus Fitness
Focus Fitness

always posting helpful material

5 ditë më parë
Md. Zakaria
Md. Zakaria

Sir please give some information how can I get reilif from shin splint pain, please make a video about this.

5 ditë më parë
הגר נוימן
הגר נוימן

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...;))

5 ditë më parë
Shihan Ong
Shihan Ong

Yo jeff! I'm a Brazilian jiujitsu fighter. Mind to do some video on strength and conditioning for bjj fighter?

5 ditë më parë
Svensk Höger
Svensk Höger

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?

5 ditë më parë
Master Rlayang
Master Rlayang

This helped me a lot, thank you Jeff!

5 ditë më parë
Dennis Adams
Dennis Adams

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.

5 ditë më parë
HOLLYWOOD UNAPOLOGETIC! - Filmmaking Essentials
HOLLYWOOD UNAPOLOGETIC! - Filmmaking Essentials

Right on! Thank you, Jeff!

5 ditë më parë
Taylon Silmer
Taylon Silmer

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 :)

5 ditë më parë
Pig Latin
Pig Latin

Hit the nail on the head just as always Jeff, the exact trouble I've had with squats lately.

5 ditë më parë
Lawrence W
Lawrence W

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!

5 ditë më parë
Olivia Ortiz
Olivia Ortiz

Oh how I needed to know this😘😘😘 thank U:D

5 ditë më parë
Chronic Mom Voice
Chronic Mom Voice

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 😊

5 ditë më parë
Brett Biederman
Brett Biederman

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.

4 ditë më parë
Роман Бондаренко
Роман Бондаренко

Здравствуйте, есть на русском языке видео у Вас?)

5 ditë më parë
Ahmed Amad
Ahmed Amad

Clutch! I do hip thrusts from time to time. But I will definitely do this first.

5 ditë më parë
Jorge Rocha
Jorge Rocha

Can you do a video on how to open up your hip flexors more?

5 ditë më parë
Chris Herman
Chris Herman

Quick question, what protein bar or bars do you use or recommend?

5 ditë më parë
TideFan Yankee
TideFan Yankee

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.....

5 ditë më parë
Seraph Starman
Seraph Starman

Make an app...at least for athlean x programs

5 ditë më parë
SNiiPez Aim
SNiiPez Aim

I have a very serious question. How can I build strength but not size?

5 ditë më parë
Exú Caveira
Exú Caveira

My squat improved a lot after i started warming up with glúteos exercises. PS: no more back pain.

5 ditë më parë

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