• 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 • 1 835

    ATHLEAN-X™   4 days 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…

    • Dennis HP
      Dennis HP  1 days back


    • Aravind Barath
      Aravind Barath  2 days back

      Give your thoughts on One Day A Meal diet

    • Artur D
      Artur D  2 days 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 days 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.

    • Alex1120
      Alex1120  3 days back

      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!

  • wolverinexx2013
    wolverinexx2013  14 minutes back

    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  35 minutes back

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

      • WithTheBears
        WithTheBears  43 minutes back

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

        • John Barnett
          John Barnett  1 hours back

          Hip thrust...problem 1 solve. Brilliant! Thank you, Coach Jeff

          • Kuldip Waid
            Kuldip Waid  3 hours back

            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
              andresd11  3 hours back

              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.

              • jake austin
                jake austin  4 hours back

                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.  4 hours back

                  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  5 hours back

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

                    • Tim Kim
                      Tim Kim  5 hours back

                      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  8 hours back

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

                        • wanted 6789
                          wanted 6789  9 hours back

                          Thank you so much for this tip jeff!!!

                          • Antonio
                            Antonio  9 hours back

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

                            • Grigore Ureche
                              Grigore Ureche  10 hours back

                              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  11 hours back

                                Awesome video! Thank you!

                                • Mohammed fadhily
                                  Mohammed fadhily  12 hours back

                                  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
                                    NiRo276  14 hours back

                                    Stupid thumbnail..

                                    • RickfromColorado
                                      RickfromColorado  15 hours back

                                      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  15 hours back

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

                                        • Jamuna Rani
                                          Jamuna Rani  16 hours back

                                          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  16 hours back

                                            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  16 hours back

                                              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  17 hours back

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

                                                • Boostedfit
                                                  Boostedfit  17 hours back

                                                  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  17 hours back

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

                                                    • naitcst
                                                      naitcst  18 hours back

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

                                                      • lee mulero
                                                        lee mulero  19 hours back

                                                        What are your thoughts on Hack Squats?

                                                        • Danny Oberender
                                                          Danny Oberender  20 hours back

                                                          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  20 hours back

                                                            What do you think to this Jeff???


                                                            • Jowairiyya Abdollah
                                                              Jowairiyya Abdollah  20 hours back

                                                              I love..right knee needs protection

                                                              • Apos Eastwood
                                                                Apos Eastwood  21 hours back

                                                                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  22 hours back

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

                                                                  • Julian Louw
                                                                    Julian Louw  1 days back

                                                                    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
                                                                        ap5170  1 days back

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

                                                                        • Saleem Saifi
                                                                          Saleem Saifi  1 days back

                                                                          Finding Jeff memes...

                                                                          • Karson Bys
                                                                            Karson Bys  1 days back

                                                                            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  1 days back

                                                                              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
                                                                                킴쿠엔틴  1 days back

                                                                                Thank you for your great videos!

                                                                                • Zeeshan ch
                                                                                  Zeeshan ch  1 days back

                                                                                  Hey bro video on German volume training

                                                                                  • Garren Kumps
                                                                                    Garren Kumps  1 days back

                                                                                    FACE PULLS !!!!

                                                                                    • Succubusisis
                                                                                      Succubusisis  1 days back

                                                                                      Make some "feel the hinge" shirts!

                                                                                      • TheEric5109
                                                                                        TheEric5109  1 days back

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

                                                                                        • 69_urmomgay_69
                                                                                          69_urmomgay_69  1 days back

                                                                                          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
                                                                                            Cobrakay2003  1 days back

                                                                                            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  1 days back

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

                                                                                              • Daniel Casuga
                                                                                                Daniel Casuga  1 days back

                                                                                                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!!!!