Squats and running

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  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
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    amywhoa wrote: »
    Glute activation is key! I like donkey kick backs, straight leg kick backs, fire hydrants and clam shells. I do that with small resistance bands or ankle weights. Also squeeze ur glutes at the top of the squats to engage ur glutes even more. Try to Incorporate sumo squats into ur routine they focus more on glutes and hamstring than ur quads!!

    If u are new to running go at a comfortable pace and work up after a week or two. U can do intervals of 30 sec work 20 sec rest like HIIT training. I enjoy powerwalking on the treadmill at 15 incline 3-3.7 speed. I have bad kn33s so I have to be careful. Make sure to warm up and rest after.
    jjpptt2 wrote: »
    2 very different questions here...

    First, squats work most of your lower body. Actually they work most of your body, including some upper body muscle groups. But there are 2 buts here... But #1 - you have to engage all those muscles. You can have sloppy technique and still complete the movement, but not get the most out of it. But #2 - yes, it works multiple muscle groups, including your posterior chain, but it hits some muscles harder than others, and some muscle groups are naturally stronger than others. So just because it works a particular muscle, doesn't mean it works it hard or that you'll feel it in that muscle group.

    IMO, this is part of the problem with MFP and the canned response of "squat and deadlift" to every question. They are great lifts for sure, but they aren't magical... and depending on your goals, there may be more effective lifts to do. If you want to target your hams/glutes specifically, then do ham/glute specific movements (hip thrusts, RDLs, GHRs, etc).


    As far as running goes, there are 2 different approaches. (1) Just go run. Go slow, do what you can, walk when you need to. Then over time, increase how long/far you run, just do it gradually. (2) Follow a program like Couch to 5K.

    Both can work, which is better is largely personal preference.
    FatWithFatness wrote: »
    Deadlifts and gulte bridges for that posterior chain.

    Check out "Zombies, Run!" on your phone.
    karenbeckwith5 wrote: »
    Squats aren't the best for working the hamstrings though they do. Deadlifts are good for hamstrings and glutes as are lunges, good mornings, hip thrusts and low bar back squats. A whole range of movements are needed, low body fat levels to reveal the muscle and time to see change.
    cwolfman13 wrote: »
    Squats will use your glutes and hamstrings, but they're not predominant...you should continue to squat and also dead lift, but if you want to target your glutes, you should also do some movements that are more specific to that area.
    QuikDogs wrote: »
    I didn't get any hamstring or glute development until I added Romanian Deadlifts (RDLs), sometimes called straight legged deadlifts. And I did them incorrectly for a long time. My current coach corrected my form a little, and omg what a difference. I did deads and glute bridges too but RDLs did it for me. Check out vids by either Silent Mike or Alan Thrall on this move, either guy knows what they are talking about. (yes I know them both, they are both nuts but know their stuff)
    Timorous_Beastie wrote: »
    I need to focus on pushing my weight into my heels, rather than my toes, to feel squats in my glutes and hamstrings. Otherwise, it targets my quads more and makes my knees hurt. Wearing flat shoes - like chucks - instead of my running shoes helps.

    Another vote for Couch to 5k for running.
    BusyRaeNOTBusty wrote: »
    Yup, add deadlifts, and lunges (I really feel these in my butt), and maybe glute bridges.

    I do squats, and straight legged deadlifts (hits hamstrings a lot) on day 1, and regular deadlifts and lunges on day 2.

    Thank you all so so so much!!
  • moogie_fit
    moogie_fit Posts: 279 Member
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    rickiimarieee wrote: »
    SonyaCele wrote: »
    rickiimarieee wrote: »
    For ladies and gentlemen out there maybe you can answer this for me. I do weighted squats and normal squats (no weight) I do them correctly I've had a personal trainer in the past he showed me the correct way. Anyways I don't understand how it tones your thighs and butt. After my workout I feel sore on the front of my thighs but haven't felt or noticed a difference on the back of my thighs or butt. No change no toning, nothing. I naturally have a big butt but I've been wanting to tone that and back of my thighs. Help?

    Edit: I want to begin running which i haven't done for a few, any tips on getting started, what to do and what not to do. Rest periods or rest days? Can I hear what helped you the most?

    how long have you been squatting. you will need to be doing a progressive lifting program for a while , along with an appropriate diet to see "toning" results. The fact you are feeling your squats in your thighs/quads sounds like you might not be doing them correctly, even if someone showed you, not all trainers get it. And squats are actually a full body movement, so if really want to target your glutes you should do more than just squats. Check out Strong Curves for a really solid glute building program.
    Thank you!! Yeah I suppose you're right about the trainer. I've tried to watch videos as well on YouTube and most do the same as I do. But I've been squatting for awhile I do more normal squats then weighted due to the fact of time and schedule.

    Are u activating your gluten muscles. Give them a very very tight squeeze throughout the entire range of motion

    Progressive overload

    Food, calorie surplus to grow glutes

    Running will make your butt a pancake unless it's sprints
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
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    moogie_fit wrote: »
    rickiimarieee wrote: »
    SonyaCele wrote: »
    rickiimarieee wrote: »
    For ladies and gentlemen out there maybe you can answer this for me. I do weighted squats and normal squats (no weight) I do them correctly I've had a personal trainer in the past he showed me the correct way. Anyways I don't understand how it tones your thighs and butt. After my workout I feel sore on the front of my thighs but haven't felt or noticed a difference on the back of my thighs or butt. No change no toning, nothing. I naturally have a big butt but I've been wanting to tone that and back of my thighs. Help?

    Edit: I want to begin running which i haven't done for a few, any tips on getting started, what to do and what not to do. Rest periods or rest days? Can I hear what helped you the most?

    how long have you been squatting. you will need to be doing a progressive lifting program for a while , along with an appropriate diet to see "toning" results. The fact you are feeling your squats in your thighs/quads sounds like you might not be doing them correctly, even if someone showed you, not all trainers get it. And squats are actually a full body movement, so if really want to target your glutes you should do more than just squats. Check out Strong Curves for a really solid glute building program.
    Thank you!! Yeah I suppose you're right about the trainer. I've tried to watch videos as well on YouTube and most do the same as I do. But I've been squatting for awhile I do more normal squats then weighted due to the fact of time and schedule.

    Are u activating your gluten muscles. Give them a very very tight squeeze throughout the entire range of motion

    Progressive overload

    Food, calorie surplus to grow glutes

    Running will make your butt a pancake unless it's sprints

    Thank you!!
  • girlinahat
    girlinahat Posts: 2,956 Member
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    I was reading some advice in a running magazine about squats for runners, and it highlighted that people often push the knees out and forward on a squat, whereas to engage the glutes really you need to almost sit backwards as you squats – this puts more pressure onto the heels. I’ve been doing bodyweight squats whilst brushing my teeth, and I’m certainly feeling more in my glutes and hamstrings by sitting back more.
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
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    I've started doing hip thrusts and glute bridges
  • Raquel_Mama
    Raquel_Mama Posts: 1,815 Member
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    Stability ball hamstring curls has worked wonders for me in that area
  • macclone
    macclone Posts: 85 Member
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    Kettlebell swings are great for the butt. You hip thrust and tighten the glutes on every swing.
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
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    Raquel_Mama wrote: »
    Stability ball hamstring curls has worked wonders for me in that area

    macclone wrote: »
    Kettlebell swings are great for the butt. You hip thrust and tighten the glutes on every swing.

    I will look these up as well thank you guys so much!!

  • megan_elizabeth8
    megan_elizabeth8 Posts: 216 Member
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    Some great points in the previous replies!
    Have you tried squatting with a resistance band around your knees? I find that that can really make a difference in activating my glutes.
    Also, C25K is great, I’d definitely recommend it!
  • debbiesteinman
    debbiesteinman Posts: 55 Member
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    I work with a level 4 mobility specialist and to activate my glutes he has me doing heavy kettle bell workouts. The Goblet squat done in perfect form inhale deeply (I.e. Stick your butt out) and ground yourself solidly making sure your feet are flat and using your core and big leg muscles to rise up and as you come up you hiss out your breath. You squeeze your butt when you rise up and make sure your knees are locked. I do progressively heavier kettle bells. Kettle bell swings also done in proper form and progressively heavier bells will get those butt muscles firing again. I do 3 sets of 15 kettle bell swings depending on the weight of the bell and and 4 sets goblet squats doing 5 at each progressive weight. I do a lot of jogging, cardio and regular weight training but the kettle bells finally nailed my glutes!
  • ljk0615
    ljk0615 Posts: 160 Member
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    Also, any exercise you do for your glutes will be in vain if you haven't figured out how to really get your glutes firing. Google flute activation, search for flute activation videos on YouTube and make sure your flutes are really working before you start your workout. My favorite is from a video Bret contreras put on YouTube called (I think) BC's Band Glute Circuit. Total game changer. I have really. Web able to add some size to my glutes once I figured out how to properly activate. Wish I'd known two years ago!
  • lilac_bunny
    lilac_bunny Posts: 137 Member
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    I really had to work on my squat and had lots of problems with glute activation. Some great advice here. My two main things I concentrate on is keeping my shoulders squeezed back and really conciously squeezing my glutes in both the down and up. My trainer has been trying to correct my knees as I would tend to pull them in as I came up and engage my quads more than my glutes (using a band helped with this). Also my physiotherapist said I had very tight quads because they were over compensating for my weak glutes. I do a lot of hip and quad stetches working up from 30 seconds hold each stretch now to 2 min hold. There is a really good blog on here for the top 5 hip stetches in yoga. It took a good 6 months for me to achieve a full 90 degree depth and that was squatting x4 a week.
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
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    megan_elizabeth8 wrote: »
    Some great points in the previous replies!
    Have you tried squatting with a resistance band around your knees? I find that that can really make a difference in activating my glutes.
    Also, C25K is great, I’d definitely recommend it!

    Actually I haven't that sounds good! I will try it thank you!!

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