🍑 GLUTE FOCUSED SQUAT 101

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Now, the squat that my sister performs first isn’t wrong, it’s just a more quad dominant squat, because she is letting her knee travel forward (over toes) which will target her quads more.

If you want make your squats more glute focused:
☑️ initiate movement by hinging your hips back
☑️ lean torso forward
☑️ keep your shins more vertical
*the goal here is to minimize knee flexion to decrease quad involvement

❗️you will notice that with a more 🍑 glute dominant squat you will not get quite as low as you would with a more 🦵🏾 quad dominant squat, and that’s totally fine, because the goal here is to maximize the stretch in the glutes.

A deeper squat does not lead to more glute focus. In order to squat deep you need to push your knees forward, which will involve more quads (not more glutes)

🤔 So how deep should you go?
Stop just before your pelvis starts to tuck under aka “butt wink”happens.

Let me know if you are enjoying these form tip videos with my Sis & if you want to see more 🫶🏼

[alannakendallmorgs]

I swear I've been trying for about a year and I could never find a decent instruction. That was simple. I was doing squats and only ever felt it in my legs. Thank you for this video

[mr_playergod]

Thank you madam but why are my homies looking at me differently

[MartinaDamelio-dwiu]

Finally a clear video that show how to do it properly!!!😊

[MrAstartes]

Careful, leaning forward while doing squats and not keeping your back at a constant slight angle is a surefire way to permanently hurt you lower back

[loves]

Thank you I hated squats cause it killed my knees but turned out I was doing it wrong !! My knees didn't hurt at all doing it the right way thanks !

[nekomeow]

Using this. Just started working out at home wish me luck❤

[Black_Tsunade]

This plus a heavy dumbbell is amazing for glutes

[JuanFernandoCastroReyna-jnte]

The knee thing varies because of the difference on leg portion lenghts from person to person so, at least carrying the idea of hip-hinge accentuation and heel allignment with proper glute propioception is the best way to proceed.

[linonations]

That actually burned me as FCK, this is a superb explanation for newbies to glutes, love the dotted lines and slow motion explanations!!!🎉❤

[Meepsalot]

My squats always hurt my knees till I did this

[barbarahploy]

you are the best teacher i came a rpss for exercise

[officialLariahG]

If you don’t wanna go to the gym just use resistant bands at home and drink protein shakes. My glutes are growing like crazy and everyone keeps asking what did I do to my butt !

[Tbooth]

First squat > second squat
If you can’t feel your glutes when squatting, get a band or hip circle and activate your glutes prior to squatting.

[lexymartin]

People still tending me not to lean forward or ill destroy my back but this videos shows otherwise. So what now?

[Sylphadora]

I need to place my feet very far from each other and lean my torso almost perpendicular to the ground in order to feel a squat.

[sundaysundaesundaaay]

When you finally feel the burn in a muscle group that gave you grief 😂 you feel on top of the world

[AmberSumerall]

I’ll be doing it this way from now on! Thank you! 🩷

[auntigingy]

When are you suppose to engage the glutes on these? Cuz I cannot engage my glutes and then downward squat. I can engage upward.

[raptorrogue]

That's such an awkward position for me tho. I feel locked

[ramondelgado]

Eso causa un estrés grandísimo en las caderas rodillas y hasta los tobillos y no permite que desarrolles el principio de sobrecarga progresiva