When to activate glutes in squats

Muscles don't work in isolation like you think they do. If you're doing a barbell squat, go low enough that the hip crease is at low lower than the top of the kneecap, and stand up, you're using your glutes and they'll get stronger.

blopmiyers wrote: »

So, recently I've discovered I haven't been utilizing my glutes, at all. In any workout.

Impossible if you're doing a squat using just bodyweight or lifting a barbell.

blopmiyers wrote: »

I've been working on bodyweight exercises to strengthen my glutes. It's worked. But now I'm not sure how to incorporate it's use in squats.

No need to worry about it. Your glutes are "activated" doing back squats regardless of how you do them. All you need to do is drop so that your thighs are level w/the ground. No need to go ATG.

Agree with the first two responses here. Your glutes as well as hamstrings and a lot of other muscle mass gets used automatically whenever you produce hip extension which is when you come out of the bottom of the squat where you also produce knee extension. The squat uses a ton of muscle mass which is why it is such a good exercise. However there is a misconception that it is a quadriceps dominate movement due to the fact that the quads are mostly the only muscle producing knee extension. Whereas with hip extension you have more muscle mass distributed amongst the glutes, hamstrings, adductors, lower back etc which makes it harder to fatigue that area and therefore "feel" that arranging used. (aka the posterior chain.) If you want your glutes to work harder you'll have to squat more weight or sets/reps. No need for glute isolation nonsense that only makes that area sore giving the illusion your actually doing something. Soreness does not equal effectiveness. Also worth mentioning there's is no science or logic for that matter behind muscles not being "awake" needing to be activated by special exercises. If it were true we wouldn't be very effective as humans in general...

blopmiyers wrote: »

So, recently I've discovered I haven't been utilizing my glutes, at all. In any workout. Probably due to the fact that I sit most of the day. I've been working on bodyweight exercises to strengthen my glutes. It's worked. But now I'm not sure how to incorporate it's use in squats. Do I activate them only on the way up? I apologize for the long read haha

activate them before you get into the squat rack and keep them activated until you re-rack the bar.

Can someone please explain what the ever-loving-**** "glute activation" is that isn't already covered by squatting with good form - whether your squat choice is high bar or low bar?

SonyaCele wrote: »

CipherZero wrote: »

Can someone please explain what the ever-loving-**** "glute activation" is that isn't already covered by squatting with good form - whether your squat choice is high bar or low bar?

its being tight under the bar, instead of just squatting with your body all lose and floppy. If you focus on activating your glutes, in addition to the rest of your body, you are going to have a much more solid and powerful squat, and yes it should be covered in "good form" But sometimes people see good form as just going through the mechanical motions, but getting tight is also part of the form which can easily be neglected because it requires a lot of focus and effort.

My take-away is "activating glutes" is just another phrasing from moron PTs who can't teach people how to squat properly.

CipherZero wrote: »

SonyaCele wrote: »

CipherZero wrote: »

Can someone please explain what the ever-loving-**** "glute activation" is that isn't already covered by squatting with good form - whether your squat choice is high bar or low bar?

its being tight under the bar, instead of just squatting with your body all lose and floppy. If you focus on activating your glutes, in addition to the rest of your body, you are going to have a much more solid and powerful squat, and yes it should be covered in "good form" But sometimes people see good form as just going through the mechanical motions, but getting tight is also part of the form which can easily be neglected because it requires a lot of focus and effort.

My take-away is "activating glutes" is just another phrasing from moron PTs who can't teach people how to squat properly.

if that's your take away, good luck with that.

Back to the question at hand.

blopmiyers wrote: »

But now I'm not sure how to incorporate it's use in squats. Do I activate them only on the way up? I apologize for the long read haha

If you are looking to thoughtfully/actively engage the glutes during squats, you activate them as you start your ascent. My power lifting coach called it the pinch a penny method. Essentially, as you start your ascent, imagine you have a penny tucked between the butt cheeks and you need to squeeze to hold it in place. The act of squeezing the cheeks together will help roll your hips under your spine and move more of the stress of the exercise off your lower back and onto your glutes.