@savedbygrace2000 Also they're a great accessory and additional glute strength can really help your other posterior chain lifts like deads, power cleans, etc.
Study: Back Squat produces better glute growth than hip thrust
- Thread starter mrkruback
- Start date
-
- Tags
- female fitness
summer37087
New member
@savedbygrace2000 Yes, this is me.
cherylhannah
New member
@savedbygrace2000 This is me. My quads always want to activate during squats, opposed to my glutes.
liengsunwin
New member
@cherylhannah Same. It’s as much an exercise of mind and focus (to use the right muscles) as it is of body, and the mind/focus part is way harder.
manwithnohat
New member
@liengsunwin It's not just that. I was never, ever able to activate glutes doing squats, including most variations. I thought I was doing something wrong. Then, I found this video that explains in simple terms anatomical proportions and why your body behaves in different ways doing squats based on those proportions. It made me feel normal! And now anytime someone tells me I lean too far forward doing squats, I refer them to this video.
@manwithnohat Thanks for sharing this, I always thought that if anything I must be "glute dominant" or "non-dominant" but wasn't sure if that could be a possibility.
@manwithnohat That video and the second part are excellent, thank you for sharing! It seems like they’re aimed at trainers and PTs; I love how grumpy he gets about the bad advice he’s heard others give. 
coolbutclueless
New member
@manwithnohat Wow, thanks. I'm always frustrated with squats because there are so many "rules" that seem impossible to me and I always felt like I was leaning too far forward or going to fall backwards. This helped me.
iffsiisolsos
New member
@manwithnohat Wow, that video! Thanks so much for sharing, I'm off to watch everything on this channel!
@manwithnohat Thanks for that video actually so informative! Watching part 2 now where he explains it with examples of real people
michaelwb67
New member
@manwithnohat I also have long femurs and a very short torso, have to do a steep forward lean with back squats, but I’m extremely glute dominant and don’t feel squats in my quads at all (I’m also struggling to grow them which is annoying). I don’t think proportions have anything to do with glute activation
@manwithnohat Amazing video, thanks for sharing!
@manwithnohat This video explained soooo much for me, thanks for sharing! The anatomy explanation was invaluable, and in addition to that, it gave me some food for thought on my weight placement.
I'm constantly hearing that I 'should' be squatting low bar, but the discussion/demonstration of proportions gave me a light bulb moment as to why i find high bar so much more comfortable with the way I'm built and how my body moves and leans.
I'm constantly hearing that I 'should' be squatting low bar, but the discussion/demonstration of proportions gave me a light bulb moment as to why i find high bar so much more comfortable with the way I'm built and how my body moves and leans.
jesuslover1223
New member
@manwithnohat That was a great and very instructive video. Thanks for sharing!
cherylhannah
New member
@liengsunwin Absolutely! I've been doing squats for years but never activated my glutes doing them until after I started taking a glute-focused weight training class. Even then it takes a lot of concentration on my part!
johannammmm
New member
@dawn16 you definitely still work your legs during hip thrusts, there are very few glute exercises that ONLY target glutes. Maybe some banded ones? But hipthrusts tend to target them a fair bit more than your quads which is useful especially if you're quad dominant. I think it's an amazing exercise over all and see more guys doing them now I hate to see people bashing them as just an instagrammy model thing. Also plenty of instagram models have thick legs and embrace that look too.
@johannammmm Totally. I do hip thrusts because I want a big butt in addition to big legs lol