Trouble activating glutes

glitterkelly

I have no problem activating my glutes during body weight squats, but I recently started weighted squats (brand new, so just 45lb bar) and I cannot feel them working. I feel it all in my quads. I'm doing 5 sets of about 5-7 reps.

I've tried squeezing my glutes, pushing through my heels and imagining myself "spreading the floor" as I push up. Despite this, I have not had success feeling any burn or DOMS in my *kitten*. What gives?? I specifically started squatting to work on building up a butt, so it is imperative that I figure this out.

Do I need to go down in weight??

FitMe758

I have no problem activating my glutes during body weight squats, but I recently started weighted squats (brand new, so just 45lb bar) and I cannot feel them working. I feel it all in my quads. I'm doing 5 sets of about 5-7 reps.

I've tried squeezing my glutes, pushing through my heels and imagining myself "spreading the floor" as I push up. Despite this, I have not had success feeling any burn or DOMS in my *kitten*. What gives?? I specifically started squatting to work on building up a butt, so it is imperative that I figure this out.

Do I need to go down in weight??

Look into Bret Contreras' website for info and ideas. His book Strong Curves has great exercises for glute activation.

Also look into nia shanks, t-nation and getglutes.com for more info on this.

glitterkelly

I've checked these sights out. Someone else had recommended the Bret site.

It has been very helpful in figuring out which exercises target glutes. I just need to figure out what I'm doing incorrectly in the squat. I'm really wondering if I need to go down in my weight in order to feel glute activation. Or maybe its working and I just can't feel it???

ninerbuff

Try a wider stance.

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SrMaggalicious

I have no problem activating my glutes during body weight squats, but I recently started weighted squats (brand new, so just 45lb bar) and I cannot feel them working. I feel it all in my quads. I'm doing 5 sets of about 5-7 reps.

I've tried squeezing my glutes, pushing through my heels and imagining myself "spreading the floor" as I push up. Despite this, I have not had success feeling any burn or DOMS in my *kitten*. What gives?? I specifically started squatting to work on building up a butt, so it is imperative that I figure this out.

Do I need to go down in weight??

when i started weighted squats, I started w/2.5 lb plates under my heels to get me used to getting my butt WAY BACK and forcing my glutes to do all the work. this was an old trick my ex taught me. Haven't needed them since.

CoadyMarie

I just started Stronglifts about 3 weeks ago and I've been having the same problem with my squats. Today I tried a wider stance and pointed my toes out more and could feel my glutes/inner thighs working a lot harder, whereas before it was all quads. I did have to drop my weight a bit since those muscles aren't as strong as my quads yet.

I'm interested to hear other suggestions from more experienced lifters; I'd really like to get my form right while I'm at a relatively low weight.

ETA: I'm going to try that plates-under-the-heel trick

SrMaggalicious

Also, stand sideways in a mirror and make sure you haven't modified your form w/the extra weight. make sure you have that 90degree angle down...you may be bringing your knees over your toes w/out knowing it.

erickirb

How deep are you going? the deeper the more ham and glute activation, try *kitten* to the grass (ATG squats)

erickirb

Also, stand sideways in a mirror and make sure you haven't modified your form w/the extra weight. make sure you have that 90degree angle down...you may be bringing your knees over your toes w/out knowing it.

Need to go past 90 deg to target glues and hammies

CassandraBurgos83

Bumping

Galatea_Stone

Widen the stance a little, point the toes out a little, and go deep. If you aren't feeling it in your glutes and hamstrings, you need to try to go deeper.

Practice getting below parallel with the 45 pound bar. Then pause at the bottom for a second or two, squeeze the glutes and go back up. Depth takes practice.

tomomatic

Erickkirb pretty much covered it. Have someone check your form or spot you.

UsedToBeHusky

Try a wider stance.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Yeah, I was thinking OP's form might be a little off.

cwolfman13

wider stance and deeper squat. If you're only going parallel you're really not going to engage the glutes all that much...get your *kitten* to the grass and you will feel it in your glutes and hammies.

Your form likely needs a little tweaking too going from body weight to weighted squats. Also, are you doing low bar or high bar?

12by311

I have no problem activating my glutes during body weight squats, but I recently started weighted squats (brand new, so just 45lb bar) and I cannot feel them working. I feel it all in my quads. I'm doing 5 sets of about 5-7 reps.

I've tried squeezing my glutes, pushing through my heels and imagining myself "spreading the floor" as I push up. Despite this, I have not had success feeling any burn or DOMS in my *kitten*. What gives?? I specifically started squatting to work on building up a butt, so it is imperative that I figure this out.

Do I need to go down in weight??

Go ATG if you aren't already.

Also, DOMS isn't an indicator of an effective workout.

tsalagi82

I just finished this workout, and OMG my glutes are shaking they're so sore already!

https://www.youtube.com/watch?v=mRuB0rPB9Zs

VictoriaJames12

Try practicing body weight squats facing a wall with your toes a couple inches away from the wall. Make sure your toes are facing only slightly outwards), knees driving out and that your hip crease is below the knee at the bottom of your squat.

Gradually move closer to the wall until you can do the squat with your toes touching the wall. This will force you to stand upright, but most importantly hitting the hip crease below the knee depth will activate your glutes.

wolfie640

I've struggled with my barbell squat , stalled at 75kg 3 x 8 reps. Mainly due to 2 iffy knees and an iffy ankle . Now doing variations with sumo squats, dumbbell squats and goblet squats which seem to be activating the target muscles nicely with a body weight 21 squat (7 x lower range of motion , 7 x mid range and 7 full squats) thrown in. Might be worth mixing it up a bit?!

PixieAdele

i agree with eric. deeper squat really activates *kitten* muscles, just below 90 degrees then you will feel it. I was doing it wrong for a while and adding weight and thinking why is this so easy!? I wasnt going low enough. remember to push your *kitten* out behind you while keeping chest up and proud too.

for me, a wider stance works my inner thighs more than my bottom so I would keep your feet ~hip width apart-ish.

JoRocka

I honestly don't notice it in my butt till I"m driving up out of the hole and if I have serious weight- meaning like 70-80% of my one rep max.

anything under that and I cannot make a strong connection- form is fine- I'm not overly concerned with OMGOSH I CAN"T FEEL THEM WORKING...

as long as I'm still doing the work- and I"m staying in alignment- so be it- I can feel the stretch- but it's like doing a curl or a back movment where I can feel and focus on a contraction - it's different.

I wouldn't sweat it tremendously.

But I would double triple and keep checking form to make sure that's correct.

also- try pause squats- I like doing those with moderate weight- and I go ALLLLLL the way down so I'm in the "grok squat" or true *kitten* to grass sitting on my heals- count to five then drive up. Really brings attention to the butt.

SnuggleSmacks

I don't always feel it in my glutes as I'm doing it, but they sure do get sore later, so I know I'm working them. Does your butt get sore after, or just your quads?

PixieAdele

also- try pause squats- I like doing those with moderate weight- and I go ALLLLLL the way down so I'm in the "grok squat" or true *kitten* to grass sitting on my heals- count to five then drive up. Really brings attention to the butt.

i like the sound of these!

JoRocka

heels.

sitting on my heels.

I don't even know what sitting on heals is... maybe like sitting on all the feels??
LOL

QueenBishOTUniverse

Ok, this actually relates a little to a thought I've been having. I can't get ATG, AT ALL, even just going body weight. Physically, it's not very pleasant even going much below 90 degrees, and I've been stretching and working on hip mobility for a while now, but it's just not something my body does. I was the 8 year old in gymnastics who couldn't do a split past 90 degrees..... Basically, I've just been working around it and going as low as I can, but I'm still wondering how much this is going to affect my ability to progress on this particular lift.

SrMaggalicious

Also, stand sideways in a mirror and make sure you haven't modified your form w/the extra weight. make sure you have that 90degree angle down...you may be bringing your knees over your toes w/out knowing it.

Need to go past 90 deg to target glues and hammies

Yes but to get used to the newness of weight, this is a starting point only...should have said that.

SrMaggalicious

I honestly don't notice it in my butt till I"m driving up out of the hole and if I have serious weight- meaning like 70-80% of my one rep max.

anything under that and I cannot make a strong connection- form is fine- I'm not overly concerned with OMGOSH I CAN"T FEEL THEM WORKING...

as long as I'm still doing the work- and I"m staying in alignment- so be it- I can feel the stretch- but it's like doing a curl or a back movment where I can feel and focus on a contraction - it's different.

I wouldn't sweat it tremendously.

But I would double triple and keep checking form to make sure that's correct.

also- try pause squats- I like doing those with moderate weight- and I go ALLLLLL the way down so I'm in the "grok squat" or true *kitten* to grass sitting on my heals- count to five then drive up. Really brings attention to the butt.

^yup, this^

glitterkelly

OMG Thanks everyone for all the responses!

So I'm sure my form is not great, but I am definitely going at least to parallel, probably just a smidge below. I'm tall, and getting *kitten* to ground is a real challenge. Even on body weight squats, I cannot get ATG without a butt wink. Is this a huge deal?

I'm thinking if I need to go ATG, I will definitely need to lighten up my weight. I don't think ATG is a possibility for me right now with 45 lbs. Is this normal for a beginner - to not be able to go ATG with only the bar??

geekyjock76

I go BD (balls deep) to really pound the glutes hard.

Seriously, though. Record yourself from the side. You may: 1) not be sitting back far enough so the weight is above the heel; 2) have too narrow of a stance, preventing adequate hip abduction; 3) be using the knee attachment to come up rather than the hip end; and 4) not be going low enough.

Edit: Sumo squats are a great way to train your body to be in better posture for barbell squats. If you have a door or something sturdy to hold on to, you can practice deep squats while sitting as far back as possible. Also, make sure you have good ankle flexibility and hip mobility since both make it easier to accomplish ideal posture.

QueenBishOTUniverse

OMG Thanks everyone for all the responses!

So I'm sure my form is not great, but I am definitely going at least to parallel, probably just a smidge below. I'm tall, and getting *kitten* to ground is a real challenge. Even on body weight squats, I cannot get ATG without a butt wink. Is this a huge deal?

I'm thinking if I need to go ATG, I will definitely need to lighten up my weight. I don't think ATG is a possibility for me right now with 45 lbs. Is this normal for a beginner - to not be able to go ATG with only the bar??

I don't know if it's normal, but as I said, ATG doesn't remotely work for me even at body weight, and I can't get my knees any wider because my hips don't bend that way! Also fairly tall..... So yea, no advice for you but hoping for some ideas.

SteveyBrule

*kitten* to grass, sister. Try checking out olympic squat form on youtube. Or check out Dimitry Klokov squatting. I go down until my *kitten* is on my achilles and can't go any farther. You'll be sore but it will be worth it!

JoRocka

there is a lot of mobility work that goes with that- and yes- it takes time.

don't worry about it.

Keep working- if you can set up a stepper or a box- or a bench and sit on it while you squat- so you KNOW you are hitting low enough.

When you get used to THAT- and can comfortably hit it regularly and KNOW you are there- start working on going a little lower.

Work on pry squats and goblet squats/KB squats.

pry squats you stand in front of a pole- or rack or anything uber stable- feet close to the bar and right under you walk your hands down- so you're using the structure for stability- you can use your elbows to help press your knees out. - keep the chest up and push back and down.

Also yoga.