Squats
cct204
Posts: 181 Member
Hey friends,
I've been upping my Squat game lately (going for that boo-tay! ) and my thighs are aching after... but not my rear. What's the deal? Is my form wrong?
I'm keeping my back straight and doing the a*s*s-to-grass squats. But I'm open to criticism and suggestions!
I've been upping my Squat game lately (going for that boo-tay! ) and my thighs are aching after... but not my rear. What's the deal? Is my form wrong?
I'm keeping my back straight and doing the a*s*s-to-grass squats. But I'm open to criticism and suggestions!
3
Replies
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Without reference, it's hard to suggest anything, but if you're going ATG and still not activating glutes, is it possible you might be divebombing in the hole and relying on the rebound to bounce you out of the hole? If so, try slowing down the eccentric (tempo squats or pause squats) and once you hit depth, you can explode up to lock out each rep. Lock out by squeezing glutes before setting up for the next rep.
Alternatively, if you're a non-responder for whatever reason to squats, then supplement with glute bridges as an accessory movement to take legs out of the equation after squats, or if doing them on an alternate day.3 -
Just because your glutes don't hurt doesn't mean a thing. Pain is not a requirement for effectiveness!7
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its most likely a form issue.1
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Squats are hugely quad dominant so you'll definitely feel it in your thighs before anything else.
If you're going for glutes exclusively then some exercises that isolate that one area are probably your best bet.5 -
That's pretty normal. Depending on your body shape, and a host of other factors you aren't necessarily going to feel squats a ton in your glutes, even if you are doing them "correctly". Add some more glute focused hinge pattern movements like deadlifts, hip thrusts and kettlebell swings.4
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Hmm..I don't squat for a glute workout really. I find there are better exercises to target glutes.3
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I've always noticed more thigh soreness as well. I very rarely feel the pain in my glutes and wondered for a while if I was engaging them enough but progress pics have definitely shown a noticible difference!!! How long ago did you up your squat game? Have you worked with someone on your form? Progress pics really put things in perspective and over time you should be able to see some development
P.s...Glute Bridges and Hip thrusts are amazing for the backside if you want some extra focus on the booty! 1 -
Hmm..I don't squat for a glute workout really. I find there are better exercises to target glutes.
Tell. Me. Everything. !!
I would love suggestions to get a better booty! I lost 30lbs running and started doing weight training a few months ago but my rear is still flat as a pancake!!0 -
evilpoptart63 wrote: »I've always noticed more thigh soreness as well. I very rarely feel the pain in my glutes and wondered for a while if I was engaging them enough but progress pics have definitely shown a noticible difference!!! How long ago did you up your squat game? Have you worked with someone on your form? Progress pics really put things in perspective and over time you should be able to see some development P.s...Glute Bridges and Hip thrusts are amazing for the backside if you want some extra focus on the booty!
I love this!! Awesome advice on the progress pics. I normally just do a quick mirror pic, I didn't think to do a booty/rear view pic too!!
*runs to take a "before" selfie*1 -
My butt got flat in my initial cut as well. The goal was to build it back up, better. I’ve always had a large butt but it is more muscular now.
I gained weight while doing exercises from Strong Curves like the hip thrust, cable pull through and kick backs, in addition to my squats and deads. I was probably doing a form of barbell lunge as well.
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Could be form, could be that your glutes aren't as strong yet, could be lack of activation... Also squats are great but they are more quad focused. I feel them in my glutes quite a bit but only certain variations.. and it took time.
Also to build the booty, look into Strong Curves as bbell mentioned. However in order to gain size you will find the best results eating at maintenance or above.4 -
What kind of squats are you doing?
I used to be put all my time into high bar squats. My quad game was real.
Since then I've turned to what helps me put the most weight on the bar. Low bar squats.
They have a much greater emphasis on your glutes. And naturally I've made some fair peach boi booty gains. I train in the 1-5 range so naturally if I increased volume and decreased intensity I'd see more muscle growth across the entirety of my legs.
Are you in a surplus?
It's about form
Rep schemes
Calories1 -
You all are so amazing. Sardelsa was right, I think- it feels like my form. When I get low (side note- anyone else feel the urge to sing Lil Jon everytime you say that? No? Just me? Ok...), I totally end up rocking forward onto my tippy toes.
Ugh. So. Much. To. Learn.
Thanks for the advice.
PS- Bbell, your booty is ridiculous!
#jealouspartyofone 5 -
Low bar squats and deadlifts will get you pretty far.2
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ijsantos2005 wrote: »Low bar squats and deadlifts will get you pretty far.
This. My butt is huge and round and is all I ever do that involves glutes training. Didn't take long either considering my age.
ATG is relaxing/shortening your hamstrings in the hole and where quads will take over even more. Try to low bar to and just below parallel.
Adequate volume and eating in a surplus for best results.5 -
Squats are quad dominant...yes, they also work the glutes and hamstrings, but they are quad dominant so you're going to feel a lot more in your quads. Don't stop doing squats, but there are better movements that are more glute dominant.1
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@bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.6
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+1 for Strong Curves by Bret Contrares1
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It's hard to say without really seeing you squat. Assuming everything is fine, you can try going more low bar and you might notice a little more glute activation but probably not to the degree that you're interested in achieving. At the end of the day and regardless of bar position, your hips and knees flex and then you extend your knees and hips to get back up. The position of the bar changes the stimulus and movement a little. I think the MFP population puts too much emphasis on this aspect of squatting. Put the bar where it's comfortable and squat, it's not science.
To really put some emphasis on the glutes, you will probably want to do a couple other exercises to focus on them. Bret Contrares damn near has it down to a science, so his body of work is pretty solid and would be a good place to start.
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ccthompson85 wrote: »Hey friends,
I've been upping my Squat game lately (going for that boo-tay! ) and my thighs are aching after... but not my rear. What's the deal? Is my form wrong?
I'm keeping my back straight and doing the a*s*s-to-grass squats. But I'm open to criticism and suggestions!
Squats mainly target my quads too. AFAIK, they don't get the hamstrings and glutes all that much for most people. Deadlifts get my hamstrings pretty well. I mostly rely on back extensions to get the glutes. Glute bridges and hip thrusts are the main exercises usually done by those trying to target the glutes. (see Strong Curves/Bret Contrares if you want more options specifically to get the glutes).0 -
ccthompson85 wrote: »Hey friends,
I've been upping my Squat game lately (going for that boo-tay! ) and my thighs are aching after... but not my rear. What's the deal? Is my form wrong?
I'm keeping my back straight and doing the a*s*s-to-grass squats. But I'm open to criticism and suggestions!
You need to work with a MAT if you're having issues connecting to your muscles. People on the internet can't accurately gauge your issues for muscle activation online. You'll just get a bunch of suggestions from their experience which is totally individual and may not be relevant for you.
MAT = Muscle Activation Therapist1 -
@bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
What’s wrong with her squat?
0 -
@bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
@lorrpb
Pardon?
I've had a coach and I have squatted for Boris Sheiko who was the coach of the Russian powerlifting team, one of the greatest coaches ever, as well as Greg Nuckols (an elite powerlifter , coach, and evidence based training author) ...and both said my squat is good.
Do you have something to say about my form?
1 -
@bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
@lorrpb
Pardon?
I've had a coach and I have squatted for Boris Sheiko who was the coach of the Russian powerlifting team, one of the greatest coaches ever, as well as Greg Nuckols (an elite powerlifter , coach, and evidence based training author) ...and both said my squat is good.
Do you have something to say about my form?
Hold the *kitten* up. @bbell1985 you've trained first hand with Boris Sheiko? How and when? That would be a dream of mine. Goddamn girl everytime you post i get jealous.0 -
And Greg Nuckols... I've seen nothing wrong. You have a bit of a forward lean at lock out. But who doesn't at high weight squats.0
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Great info!0
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And Greg Nuckols... I've seen nothing wrong. You have a bit of a forward lean at lock out. But who doesn't at high weight squats.
I don't know if you're getting that from the screen shots or if you've seen my videos elsewhere. I think it's hard to tell from a screen shot, also if you see it in the video with a flat butt, those were my pre-coached days. The point was to show glute growth.
Yeah, when Boris was in NYC last he did a seminar and I paid to be part of a small master class. I got to squat and deadlift for him. It was awesome...obviously with a translator there lol. Same with Greg Nuckols. I try to go to as many seminars as I can when they come through.0 -
@bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
@lorrpb
Pardon?
I've had a coach and I have squatted for Boris Sheiko who was the coach of the Russian powerlifting team, one of the greatest coaches ever, as well as Greg Nuckols (an elite powerlifter , coach, and evidence based training author) ...and both said my squat is good.
Do you have something to say about my form?
Looking hunched over in the shoulders, but you prob will disagree. You asked.0 -
@bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
@lorrpb
Pardon?
I've had a coach and I have squatted for Boris Sheiko who was the coach of the Russian powerlifting team, one of the greatest coaches ever, as well as Greg Nuckols (an elite powerlifter , coach, and evidence based training author) ...and both said my squat is good.
Do you have something to say about my form?
Looking hunched over in the shoulders, but you prob will disagree. You asked.
It's a still image. Could've been prior to taking a breath as well.0 -
And Greg Nuckols... I've seen nothing wrong. You have a bit of a forward lean at lock out. But who doesn't at high weight squats.
I don't know if you're getting that from the screen shots or if you've seen my videos elsewhere. I think it's hard to tell from a screen shot, also if you see it in the video with a flat butt, those were my pre-coached days. The point was to show glute growth.
Yeah, when Boris was in NYC last he did a seminar and I paid to be part of a small master class. I got to squat and deadlift for him. It was awesome...obviously with a translator there lol. Same with Greg Nuckols. I try to go to as many seminars as I can when they come through.
Just from the picture. I assumed that's why lorrp was being skeptical of your squat.
Yeah I was starting to question if you spoke Russian as well haha. I'll have to go to one if they ever hit up the West coast.0
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