Squat Question

TheVirgoddess

I did a bunch of (goblet) squats yesterday, and today I'm super sore - but only my legs (thighs to be exact).

I know soreness isn't an indicator of a good workout, but I did want to know if lack of soreness in my butt area was an indicator of bad form?

Thanks in advance

branflakes1980

Not necessarily bad form. Different squats target different muscles. Also, it took me a really long time to actually activate my glutes while squatting, it really is not as easy as some would like to think.

ninerbuff

Maybe, maybe not. I would assume that if your glutes aren't sore like your legs, then there may an issue with form, but couldn't confirm that without seeing you actually squat.

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sunnydee123

I have gotten in the habit of consciously squeezing my butt at the top of every squat, which in essence is also tightening the quads and forcing your hips forward a little. Best way I can describe it. Just really think about the flow of the squat -- makes a difference for me. Good luck!

TheVirgoddess

I guess it would have helped to share the type of squat

It's the goblet squat.

I'll work on actively engaging my bum tomorrow, thanks.

jacksonpt

branflakes1980 wrote: »

Also, it took me a really long time to actually activate my glutes while squatting, it really is not as easy as some would like to think.

This is my first thought, as well. Completing a lift is relatively easy. Getting the most out of it by engaging all appropriate muscles is harder.

Also, squats will generally put more strain on the quads than on the glutes. Glutes are a secondary muscle group with the lift, so the stress won't be as great (generally speaking). Soreness in your quads but not your glutes doesn't necessarily indicate anything. I wouldn't worry about it too much.

jmule24

Goblet squats are fantastic! My suggestion would be to pause for a 1/2 second at the bottom, and using your mind/muscle connection focus on squeezing your glutes together to push your self up out of the squat.

AllanMisner

I’ve always found that squats tend to work the quads more than the glutes. I get good work on glutes from deadlifts.

Sam_I_Am77

ninerbuff wrote: »

Maybe, maybe not. I would assume that if your glutes aren't sore like your legs, then there may an issue with form, but couldn't confirm that without seeing you actually squat.

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Agreed with Niner. Here's the thing... in the concentric motion of the squat, be it Front, Back, Goblet, you glutes should have the highest activation during the concentric movement. Many HRM studies have confirmed that the muscles with peak activation during the concentric are Glutes, Calves, Quads (in that order). If you're not activating your glutes it could be...

1. Form, not sitting back into the squat
2. Tightness in hips, hamstrings, piriformis, low back preventing you from proper movement.
3. Underdeveloped Glutes, Hamstrings, Quadratus Lumborum
*general possibilities, would need to see you actually squat to say what's-what

Basically when you squat down you should sit back so your hamstrings and glutes are managing the load, your quads will also provide some resistance but quads should not be managing the descent. On the ascent, the quads should fire to push you out of the hole but your glutes & hips should take over and then your calves get some good activation towards the end.

TheVirgoddess

I'll get a video tomorrow so you guys can tell me where I can improve - if you're willing?

Sam_I_Am77

TheVirgoddess wrote: »

I'll get a video tomorrow so you guys can tell me where I can improve - if you're willing?

If you get some body to video you, get a frontal shot that includes your feet and a side shot, so 2 videos.

tkcasta

It can depend on your body's physics. Depending on the length of your thighs, calves, torso, etc, can change the way you feel squats. Regardless of what you actively engage. For instance, I never feel sore in my quads, I can tell they are working and they are tired, I just don't get sore. However, my bum is another story. On the other hand, my roommate feels it all in her quads.

However, it never hurts to reassess form.

https://www.youtube.com/watch?v=Av3LO2GwpAk

TheVirgoddess

Sam_I_Am77 wrote: »

TheVirgoddess wrote: »

I'll get a video tomorrow so you guys can tell me where I can improve - if you're willing?

If you get some body to video you, get a frontal shot that includes your feet and a side shot, so 2 videos.

Okay, will do.

Thanks so much everyone - I really appreciate all the responses

AlisonH729

I also do primarily goblet squats as we the SelectTech dumbbells. Those suckers are cumbersome to keep on your shoulders. I find it difficult to sit back while still managing the weight in the front. (I've debated adding weight/balancing myself out with a backpack full of textbooks... ?)

auddii

TheVirgoddess wrote: »

I guess it would have helped to share the type of squat

It's the goblet squat.

I'll work on actively engaging my bum tomorrow, thanks.

I agree that glute activation is more difficult that you would expect. Bret Contreras has a huge intro on it in his strong curves program. He recommends some pretty basic BW exercises daily to help the glutes learn to activate (such as glute bridges, leg raises, etc), and then actively think about the glutes and try to feel them contracting and driving during the bigger compound lifts.

I end up thinking about my butt a lot...

sunglasses_and_ocean_waves

I've found plie squats engage my glutes much more.

jemhh

auddii wrote: »

TheVirgoddess wrote: »

I guess it would have helped to share the type of squat

It's the goblet squat.

I'll work on actively engaging my bum tomorrow, thanks.

I agree that glute activation is more difficult that you would expect. Bret Contreras has a huge intro on it in his strong curves program. He recommends some pretty basic BW exercises daily to help the glutes learn to activate (such as glute bridges, leg raises, etc), and then actively think about the glutes and try to feel them contracting and driving during the bigger compound lifts.

I end up thinking about my butt a lot...

Haha. Yes, this.

I love goblet squats. But I do have to focus on feeling my glutes in order to, well, feel my glutes. I like squats mostly for the benefit to my quads (not that I don't enjoy the glute benefits) and then for glutes it's hip thrusts and glute bridges.

clyn27

jemhh wrote: »

auddii wrote: »

TheVirgoddess wrote: »

I guess it would have helped to share the type of squat

It's the goblet squat.

I'll work on actively engaging my bum tomorrow, thanks.

I agree that glute activation is more difficult that you would expect. Bret Contreras has a huge intro on it in his strong curves program. He recommends some pretty basic BW exercises daily to help the glutes learn to activate (such as glute bridges, leg raises, etc), and then actively think about the glutes and try to feel them contracting and driving during the bigger compound lifts.

I end up thinking about my butt a lot...

Haha. Yes, this.

I love goblet squats. But I do have to focus on feeling my glutes in order to, well, feel my glutes. I like squats mostly for the benefit to my quads (not that I don't enjoy the glute benefits) and then for glutes it's hip thrusts and glute bridges.

yes yes yes!! I started doing hip thrusts because from what I have heard it is the easiest move to really feel your glutes working. Once they were just a touch sore it was easier for me to really engage them in other moves like the squat. you really need to think about the move and where you want it to work and make it happen, some people can not just squat mindlessly to really work the booty

Sam_I_Am77

clyn27 wrote: »

yes yes yes!! I started doing hip thrusts because from what I have heard it is the easiest move to really feel your glutes working.

After your warm-up and before you squat, do 1 or 2 sets of like 10 Hip / Glute Bridges. These do help get your hips and glutes activated and is great before you squat.

TheVirgoddess

Sam_I_Am77 wrote: »

clyn27 wrote: »

yes yes yes!! I started doing hip thrusts because from what I have heard it is the easiest move to really feel your glutes working.

After your warm-up and before you squat, do 1 or 2 sets of like 10 Hip / Glute Bridges. These do help get your hips and glutes activated and is great before you squat.

Okay, will do.

Thanks again, everyone!

yuyutu81

I just found out about a week ago that I have been doing squats incorrectly all my life. It was form because I wasn't sitting into the hip and was putting a lot of strain on my knees and also using my quads mostly. I have been working on the proper form everyday since then and it's definitely hard to break an old habit. But it's never too late