• 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 • 1 842

    ATHLEAN-X™   5 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  2 days back


    • Aravind Barath
      Aravind Barath  2 days back

      Give your thoughts on One Day A Meal diet

    • Artur D
      Artur D  3 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  3 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!

    SHANKAR U  5 minutes back

    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

    • Nic Lopez
      Nic Lopez  1 hours back

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

      • ItalianBrownsFAN
        ItalianBrownsFAN  2 hours back

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

        • just me
          just me  7 hours back

          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.

          • C875
            C875  8 hours back

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

            • bellmeisterful
              bellmeisterful  9 hours back

              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.

              • wolverinexx2013
                wolverinexx2013  11 hours 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  12 hours back

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

                  • WithTheBears
                    WithTheBears  12 hours back

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

                    • John Barnett
                      John Barnett  13 hours back

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

                      • Kuldip Waid
                        Kuldip Waid  14 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  14 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  15 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.  15 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  16 hours back

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

                                • Tim Kim
                                  Tim Kim  16 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  20 hours back

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

                                    • wanted 6789
                                      wanted 6789  20 hours back

                                      Thank you so much for this tip jeff!!!

                                      • Antonio
                                        Antonio  20 hours back

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

                                        • Grigore Ureche
                                          Grigore Ureche  21 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  22 hours back

                                            Awesome video! Thank you!

                                            • Mohammed fadhily
                                              Mohammed fadhily  23 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  1 days back

                                                Stupid thumbnail..

                                                • RickfromColorado
                                                  RickfromColorado  1 days 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  1 days back

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

                                                    • Jamuna Rani
                                                      Jamuna Rani  1 days 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  1 days 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  1 days 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  1 days back

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

                                                            • Boostedfit
                                                              Boostedfit  1 days 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  1 days back

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

                                                                • naitcst
                                                                  naitcst  1 days back

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

                                                                  • lee mulero
                                                                    lee mulero  1 days back

                                                                    What are your thoughts on Hack Squats?

                                                                    • Danny Oberender
                                                                      Danny Oberender  1 days 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  1 days back

                                                                        What do you think to this Jeff???


                                                                        • Jowairiyya Abdollah
                                                                          Jowairiyya Abdollah  1 days back

                                                                          I love..right knee needs protection

                                                                          • Apos Eastwood
                                                                            Apos Eastwood  1 days 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  1 days 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  2 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  2 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  2 days back

                                                                                            Thank you for your great videos!

                                                                                            • Zeeshan ch
                                                                                              Zeeshan ch  2 days back

                                                                                              Hey bro video on German volume training

                                                                                              • Garren Kumps
                                                                                                Garren Kumps  2 days back

                                                                                                FACE PULLS !!!!