• 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.
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Comments • 1 718

    ATHLEAN-X™   2 months back

    *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  4 weeks back

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

    • Dennis HP
      Dennis HP  2 months back


    • Aravind Barath
      Aravind Barath  2 months back

      Give your thoughts on One Day A Meal diet

    • Artur D
      Artur D  2 months back

      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.

    • Adetokunbo ADEKOYA
      Adetokunbo ADEKOYA  2 months back

      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.

  • Nicholas Bowen
    Nicholas Bowen  1 days back

    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  4 days back

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

      • Billy
        Billy  5 days back

        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  6 days back

          Very very helpful, THKS

          • Marissa Sanchez
            Marissa Sanchez  6 days back

            Hey!. I did thrusters today!!

            • Erik Joosten
              Erik Joosten  6 days back

              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  6 days back

                *AWAKEN, MY POSTERIOR CHAIN*

                • m0untainw0lf
                  m0untainw0lf  1 weeks back

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

                  • Avik Chandra
                    Avik Chandra  1 weeks back

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

                    • WBFbySteefen
                      WBFbySteefen  1 weeks back

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

                      • O Paz
                        O Paz  1 weeks back

                        Looks like it can build some serious penile caluses.

                        • Cradle the balls, swallow the gravy

                          Just before Leg Day! 🙏👍

                          • Jyi Dorne
                            Jyi Dorne  2 weeks back

                            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 weeks back

                              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 weeks back

                                  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 weeks back

                                    Those are dope shoes.

                                    • Roberto Smith
                                      Roberto Smith  2 weeks back

                                      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 weeks back

                                        Make video DISPELLING ELECTRONIC ab stimulators

                                        • jason uttley
                                          jason uttley  2 weeks back

                                          tHANKS FOR explaining "how & why."

                                          • Kalle Sandberg
                                            Kalle Sandberg  2 weeks back

                                            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 weeks back

                                              I'm certainly going to try this.

                                              • MNasty
                                                MNasty  2 weeks back

                                                Coach said you’re not a powerlifting coach

                                                • Gabriel Henrique
                                                  Gabriel Henrique  2 weeks back

                                                  3:01 Awaken my masters!

                                                  • Angela Steinkamp
                                                    Angela Steinkamp  2 weeks back

                                                    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 weeks back

                                                      very informative!

                                                      • gary priest
                                                        gary priest  2 weeks back

                                                        How many reps and sets

                                                      • Liz Andrew
                                                        Liz Andrew  2 weeks back

                                                        this is so legit.

                                                        • JCmakeupMaster
                                                          JCmakeupMaster  2 weeks back


                                                          • Jonathon Jones
                                                            Jonathon Jones  2 weeks back

                                                            What happened Jeff? You're wearing a t-shirt?

                                                            • Denise Marie Johnson
                                                              Denise Marie Johnson  2 weeks back

                                                              I do this every time already :) love your videos, very thorough and helpful. I also have a bad knee and I definitely took your advice and stopped doing leg extensions. Made a huge difference!

                                                              • Jon Luna
                                                                Jon Luna  3 weeks back

                                                                I love ya Jeff. But there’s no way in hell I’d ever do a hip thrust.

                                                                • Rick Stewart
                                                                  Rick Stewart  3 weeks back

                                                                  Can't wait for Monday now, been trying to develop my glutes better.

                                                                  • BEISisICE
                                                                    BEISisICE  3 weeks back

                                                                    Before watching this video, my guess is he is going to say, "Hang on a pullup bar for 20 seconds between sets to decompress the spine."

                                                                    • BEISisICE
                                                                      BEISisICE  3 weeks back

                                                                      UPDATE: I was way wrong.

                                                                  • jordan sheppard
                                                                    jordan sheppard  3 weeks back

                                                                    I started saving these videos to a playlist and eventually i was just literally saving every single one. Great channel.

                                                                    • Luv
                                                                      Luv  3 weeks back

                                                                      2 millions people broke their dicks doing this

                                                                      • ToTy Stark
                                                                        ToTy Stark  4 weeks back

                                                                        Ross from friends
                                                                        But muscular one 😂

                                                                        • SuperAmazingAnt
                                                                          SuperAmazingAnt  4 weeks back


                                                                          • Timothy Haskell
                                                                            Timothy Haskell  4 weeks back

                                                                            Wake that ass up

                                                                            • Declan Tobin
                                                                              Declan Tobin  4 weeks back

                                                                              Thank you so much man; I feel like you’re only one of the legitimate dudes on here

                                                                              • pqsnet
                                                                                pqsnet  1 months back

                                                                                Oh rest assured Jeff...
                                                                                I do hip-trhusters every night in bed...
                                                                                Try that for a workout :P

                                                                                • PhilomathBret
                                                                                  PhilomathBret  1 months back

                                                                                  This is a great form of birth control.

                                                                                  • david jones
                                                                                    david jones  1 months back

                                                                                    Getting really sick of these videos. Its more usefull to have one video that lays it all out rather than a bunch of one issue videos

                                                                                    • ntilicki85
                                                                                      ntilicki85  1 months back

                                                                                      Jeff i cant keep my feet flat on the ground when I squat. I've tried everything to fix it. My heels always lift up halfway through when I'm going down on my squat. Any suggestions for a fix?

                                                                                      • Tj Hodgetts
                                                                                        Tj Hodgetts  1 months back

                                                                                        ntilicki85 stretch more. In the meantime put a 2.5kilo plate under both your heels 💪🏼🤔

                                                                                    • Brad Kays
                                                                                      Brad Kays  1 months back

                                                                                      Jeff is a gift sent to earth from the Gods of the Gains!

                                                                                      • Erik  Danner
                                                                                        Erik Danner  1 months back

                                                                                        Can you make a video on hip and and ankle flexibility for squating

                                                                                        • Sean
                                                                                          Sean  1 months back

                                                                                          Ok thank you