• The squat is one of the most important exercises you can include in your leg training. That said, if you experience knee pain while doing it or just don’t have the strength you think you should with this staple leg exercise, then you need to watch this video. I’m going to show you one thing you need to do before any squat that will instantly help you decrease knee discomfort and put more weight on the bar as you realize your true strength.
    The effectiveness of this relies on the dysfunctional recruitment of the posterior chain (namely the glutes and hamstrings) that most of us have from muscle imbalances we have developed over time. When you perform a squat you need to be able to load the muscles on the back side of our bodies to handle as much weight as we are capable of. All too often, we tend to shift the load too much to the anterior chain muscles which winds up hurting our knees and limiting the amount of weight we can lift.
    There are two major requirements of a properly performed squat biomechanically. You need to have proper amounts of knee flexion and hip flexion. One without the other can lead to one ugly looking squat. That said, if you can marry the two and optimize the contributions of each you are going to have a squat that is not only capable of handling maximal loads but is going to do so as safely as possible on your joints.
    That said, since we know the squat is a glute driven movement it makes sense that in order to neurologically wake up the posterior chain we would want to perform a quick warmup with an exercise that does so directly. In this case, it’s a weighted glute bridge or a barbell hip thrust depending on your available hip range of motion and level of training experience.
    I like to start everyone on the floor if they have not done this exercise prior to squats before. The key to the effectiveness of the movement is that it trains the glutes to be the primary driver of hip extension while working in concert with the hamstrings (which is their secondary function). With both the knees and hips in flexion, we are better mimicking the true function of the lower body during the squats.
    When you perform your weighted bridge you want to be sure that you are feeling the hinge take place in your hips. A lot of times, the proprioceptive awareness of what true hip hinging should feel like is lacking. This leads to an overreliance on the quads to try and take the brunt of the load on the squat. After performing the bridge however, the glutes are more prepared to allow the posterior loading of the body during the descent. Likewise, the hamstrings are more alert to their role as eccentric controllers of hip flexion during the down portion of the squat and are therefore more capable of giving you stability that you have not had.
    On the way up, the activation of the glutes provides you with keys to the ignition of the main driver of the ascent on the squat. While the quads are important for getting out of the hole, it’s the glutes that are primarily responsible (with their immense strength capacity) for getting you up and out with minimal disruption to your bar path. Those with weak glutes will demonstrate ugly looking squat form out of the whole. Often times, these guys and gals will lurch their bodies forward, raising the hips and shifting the load to their low backs to compromise for their weaknesses in the glutes.
    Over time, this will lead to chronic low back pain and is completely avoidable.
    A couple sets of 6-8 reps of the barbell glute bridge or barbell hip thrust with a 4 second hold at the top is enough to warm up the body to perform the squat to your maximum potential. Neurologically this will allow you to tap into strength reserves you never knew you had all while building up your volume over time through your other leg training on the glutes and posterior chain muscles.
    If you are looking for a step by step program that never overlooks the importance of the glutes when it comes to athletic performance and obtaining your most powerful physique, head to the link below and check out the ATHLEAN-X Training System.
    For more videos on how to build a bigger squat as well as the best way to strengthen your glutes and avoid red flags for weak glute development, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a video when it’s published.


    ATHLEAN-X™  Vor 11 Monate +658

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Goh Wei Wang
      Goh Wei Wang Vor 21 Tag

      hi~may i know how hip external rotation will help recruit the glut mid as well?

    • Just Gator
      Just Gator Vor 6 Monate

      @Scrotes Hella funny yo!

      KARATE MEANS LIFE Vor 6 Monate

      Sir how can a man do this exercise won't he get you know his Grapefruits crushed?

    • Tiffany Song
      Tiffany Song Vor 10 Monate

      80 USD for 100iu HGH ( No brand , you know what i mean )

    • Dennis HP
      Dennis HP Vor 11 Monate


  • Neil Bailes
    Neil Bailes Vor 6 Tage


  • Steef
    Steef Vor 8 Tage

    I have duck feet and knees that rotate outwards, it’s from the way I sat as a kid I think, could leg workouts be more difficult because of this?

  • Panagiotis Verdos
    Panagiotis Verdos Vor 13 Tage

    Hi Jeff and greetings from Greece.just one question should my knees flex a bit over the knee than trying to keep them backward ? i ask cause i think you mention it in another video..i always warm calf and achilion tendons to be more flexible so tibia can follow femur and decrease the pressure at knee joints..thank you in advance!

  • Cassie Janky
    Cassie Janky Vor 14 Tage

    The way Jeff fits his words into his’s like poetry lol

  • xxx
    xxx Vor 16 Tage

    I just found your channel after recently starting strength training again and I'm so so happy with it. I already learned so much even though I did it for quite a while a few years back and I"ve only watched four of your videos. You explain it in such a way that it makes complete sense "physically" and I will actually remember it instead of just learning some tricks and forgetting it again. Thanks a lot! :D

  • JD Raider 24
    JD Raider 24 Vor 18 Tage +1

    After watching this, I have a better identification of how I hurt my lower back doing squats. Much appreciated Jeff. Another to add to my fit playlist, in gaining knowledge of proper exercises

  • Jean Vieira
    Jean Vieira Vor 18 Tage

    Needed this. Explains why my squats suck.

  • Rachel Evangelista
    Rachel Evangelista Vor 19 Tage

    You can tell by the quality of the comments that Jeff is massively well-liked and respected. I literally always read the comments right after watching the video.

  • The Structural CAD Specialist

    I have the exact same track pants.

  • Svein Gustav Hoff
    Svein Gustav Hoff Vor 21 Tag

    thanks. Been wondering why my squats are fucked up and now I think I know why.

  • Alexis Diaz
    Alexis Diaz Vor 21 Tag

    Reading the comments section is pure comedy at its best. Thank you Jeff and thank you fellow youtubers for the laughs! 😄

  • Chris Waters
    Chris Waters Vor 21 Tag

    Kids are so lucky to have guys like this today. A good replacement for the dad's my generation didn't have.

  • Chris Waters
    Chris Waters Vor 21 Tag

    Properly load your backsides people!

  • Aaron C
    Aaron C Vor 25 Tage

    Can you do a video on getting bloodshot eyes while squatting heavy? Is it a load-bearing issue? A breathing issue? I seem to get light-headed before my legs feel fatigued in the set so I feel like it's holding back my progress.

  • Burt Gummer
    Burt Gummer Vor 27 Tage

    I am determined to fix my squat. I'm all quads, no glutes... 6'4 and have trouble getting down even to parallel... Injured my lower back already... My deadlift is pretty solid, my bench is solid, but the damn squat is hard... Leg day tomorrow, no skips

  • Theo Uhrik
    Theo Uhrik Vor 29 Tage +1

    "And of course you got your face pulls as always, always at the end of every workout" LOLL

  • Modern Warrior School

    I had knee surgery a couple months ago, and this is exactly what my physical therapist said to do during my recovery. The only difference was that she had me also use a band between the knees to force more glute medius activation.

  • OmerTheGreatOne
    OmerTheGreatOne Vor Monat

    Whatcha doin?
    Just, feelin my glutes!

  • Andrzej
    Andrzej Vor Monat

    Ok, I need to watch this when I sober, because right now I don't understand anything :D

  • Andrzej
    Andrzej Vor Monat

    1:12 - I guess it is usually it is Jessie's position in the evening :D

  • Dharmesh Amin
    Dharmesh Amin Vor Monat

    This man just spits gold..!!🙌

  • Gunars Vaivods
    Gunars Vaivods Vor Monat

    Wow! Such a valuable discovery! Thanks Jeff!

  • Connor Johnson
    Connor Johnson Vor Monat

    The thumbnail of this video looks like a high school girl taking a selfie

  • Jasmin Pilipovic
    Jasmin Pilipovic Vor Monat

    How can you be this good? For real, I am at around 7% body fat for the past 2 years because of you. I made a push, pull, legs routine from your videos, eat food I like and stay consistent. It’s that easy people. Good contraction of the muscle, and always try to improve form.

  • alan montandon
    alan montandon Vor Monat

    Jeff makes me want to study PT. Geez this guys is awesome

  • Skuzapo
    Skuzapo Vor Monat

    All very well if you live in a gym. 😂

  • chris74ify
    chris74ify Vor Monat

    Gotta say! Your the #1 fore most in depth, logical, honest, visual....DEclips trainer online!

  • ataxie
    ataxie Vor 2 Monate

    3:50 such a d*ck move

  • Neetu Chaudhary
    Neetu Chaudhary Vor 2 Monate +1

    Hii jeff can help me to grow my biceps because my biceps demolishes it's pump after workout and after 15 min of workout it nearly get diminish.... Plz help.....

  • Syed Sadiq
    Syed Sadiq Vor 2 Monate

    Damn Jeff 👍👍👍👍👍👍👍 thanks alot

  • rohit shetty
    rohit shetty Vor 2 Monate

    Masterclass as always from the master himself. I am a subscriber since he had less than 200k subscribers.

  • Missy Soaps
    Missy Soaps Vor 2 Monate

    Thanks a lot ..

  • Red Rum
    Red Rum Vor 2 Monate

    I hope he covers the front squat sometime soon.

  • mmartinisgreat
    mmartinisgreat Vor 2 Monate

    This works. For real.

  • TheOwnerNo1
    TheOwnerNo1 Vor 2 Monate

    Does the bulgarian squat with light weight do the same warm up? (or even without weight )

  • Kyle Parker
    Kyle Parker Vor 2 Monate

    I always do 10-12 hip thrusts in the morning. Should I still do this before squat? Thanks

  • Ard Skellig
    Ard Skellig Vor 2 Monate +7

    lmao that thumbnail is such generic fukboy selfie. I love jeff

  • Jonathan Deuninck
    Jonathan Deuninck Vor 2 Monate

    What is your opinion on high bar olympic style lifting squats, they keep a straight torso where de knees travel forward a lot? Is it bad or worse than this form?

  • khudson,mhu
    khudson,mhu Vor 2 Monate

    This is the video I needed to see and understand. Thank you sir.

  • 06flighy
    06flighy Vor 2 Monate

    Needed this...

  • Colin Leddy
    Colin Leddy Vor 2 Monate +2

    I'm now one of those "guys" at the gym who does a glute workout. My lower back will thank me...I'm sure! I had been avoiding loading weight in my glutes due to a previous injury and was wondering where my lower back pain was coming from. "I keep going to the gym and strengthening my lower back, so why does it still hurt?" Thanks Jeff.

  • Monica Pederson
    Monica Pederson Vor 3 Monate

    good advice... have done heavy loaded squats now even with bad knees, thanks.

  • Joseph Jones
    Joseph Jones Vor 3 Monate

    Put a yoga block or small medicine ball, or even a foam roller, between the knees when you do your bridges. That'll really help your adductors with hip extension since they share that job too

  • peposo7
    peposo7 Vor 3 Monate

    Could this be described as: "coming up from the squat as a Hip Thrust"?

  • 147DegreesWest
    147DegreesWest Vor 3 Monate

    Hey at 3:13 that move is a glute bridge, not a hip thrust. For a hip thrust, you need to use that bench. Bret Contreras has some great videos on this.
    However young thing, I applauded you bringing awareness to the importance of glute training, particularly for the squat. I also recommend a glute loop or a booty band for better glute activation

  • ED
    ED Vor 3 Monate

    I just warm up by doing squats with the bar lol... same thing

  • nono559
    nono559 Vor 3 Monate

    Do you arch your lower back when squatting? Or is that something from the past?

  • silent yatri
    silent yatri Vor 4 Monate


  • Kro Potkind23
    Kro Potkind23 Vor 4 Monate

    i play a lot of soccer. when i activate my glute while squating, there is a cracking noise in my right knee. The right leg is my "weak" and is slightly more externally rotated. (genu varum)and my knees tend to be rotated externally in general. should i stop doing squats and prepare for a more clean approach, or does a clean squat help me with this issues right away and the cracking disappears as i balance my muscles?

  • Nazmi Shehi
    Nazmi Shehi Vor 4 Monate

    Jeff: Squat is a marriege

  • Red Beard
    Red Beard Vor 4 Monate

    Love you jeff

  • ashieash46
    ashieash46 Vor 4 Monate

    Can i do the hip thrusts from a bench instead?

  • Brian Spivey
    Brian Spivey Vor 4 Monate +2

    I have been doing squats wrong most of my life. The results have been knee, hip, and lower back pain. It is just in the last year that I have started truly activating my glutes. Thank you, Jeff, for your guidance!

  • Steve Reynolds
    Steve Reynolds Vor 4 Monate +1

    After doing this, before your squats, do face pulls 💪

  • Michael
    Michael Vor 4 Monate

    What's the name of that squat rack? I've been looking for something like that.

  • Crossover 69
    Crossover 69 Vor 4 Monate

    I love you

  • JimShore
    JimShore Vor 4 Monate

    Serious question. How do you not crush your junk every time you pelvic squat. Every time I try pelvic squat, I end up pinching something I don't want to pinch.

  • Dano
    Dano Vor 4 Monate

    Wow this just made such a difference. I have never really exercised glutes, I have an ass like a 10 year old boy. Normally my squat looks like RoboCop trying to pick up a piece of $hit in Detroit.After this, boom hips going back, ass going down, knees over toes. Jeff I could kiss you. This is the beginning of my ability to squat.

  • Annie Laurie
    Annie Laurie Vor 4 Monate

    NAILED IT! THANKYOU this is what my problem has been now i have the answer! 🥰

  • Nadine F
    Nadine F Vor 4 Monate

    Super thank you for sharing

  • Christopher Motte
    Christopher Motte Vor 4 Monate

    Can you do the hip thrust everyday? like the carry.

  • mr YoYo 372
    mr YoYo 372 Vor 4 Monate

    Or you could just swap the back squat with the front squat. You don't have to go through all that drama.

  • Neil Parmar
    Neil Parmar Vor 5 Monate

    I will give this a try on my next leg workout

  • Liz
    Liz Vor 5 Monate

    Thank you. Form revision done. I liked that video. I always revise form and correct mistakes as a beginner. Poor form gives knee and lower back pain.

  • Ciara Ali
    Ciara Ali Vor 5 Monate

    This is Jeff’s Cardio

  • johnathan 173
    johnathan 173 Vor 5 Monate

    6:26 ouch that looks painful

  • Nhawk316
    Nhawk316 Vor 5 Monate

    How to squat with low back pain or herniated discs?

  • GM Jo
    GM Jo Vor 5 Monate

    Jeff, I am 65 female....How much weight as a beginner for the hip thrust should I be doing?

  • Shawn
    Shawn Vor 5 Monate

    I already do glute thrusts and squeezes already before leg workouts in addition to some other stuff. Glad to know once again that jeff reaffirms what I have been doing
    This is CRUCIAL for anyone who sits at a desk all day. Besides doing quick couch stretch before legs to open hip flexors back up from being in a chair all day and tightening up.
    Tip: stand up at your desk and squeeze your glutes as hard as you can for 30 sec 1-2x per day while at work. Even better if you have your arms in a Y shape overhead with thumbs pointing behind you and reaching back arching your back. Also do reverse chest flys with thumbs backwards for 10 reps to open those tight anterior deltoids you from hunching slouching and typing all day

  • Ant P
    Ant P Vor 5 Monate

    G'day Jeff, love your work mate. I am a 'hard gainer' with a bad knee and ankle and... well, you get it. Human..
    Your advice and recovery techniques are great.
    I like your reverse step lunge for my knees and will definitely add this.
    I have started your full body program every 2nd day and am incorporating the elastics face pulls, shoulder activation exercises and feel the difference.
    Now I just need to be consistent.

  • Josh Nguyen
    Josh Nguyen Vor 5 Monate +37

    The way he says "awaken" at 3:02 just sounds so epic to me for some reason, like he's speaking of some muscle building prophecy lol.

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    Great explanation

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    Very very informative

  • Vaibhav Jain
    Vaibhav Jain Vor 5 Monate

    Please make a video on how to do hip thrust property.

  • chad connors
    chad connors Vor 5 Monate

    Jeff, what is a good shoulder stretch? I want to get my arms a little further back when I squat?

  • WookiesYaUncle
    WookiesYaUncle Vor 5 Monate +1

    Is it true some of us can't squat properly. I can't unless my legs are far apart. Otherwise I fall backwards if I try keep my heels on floor.?

  • superman3000
    superman3000 Vor 6 Monate

    Adidas pants and nike trainers... mate sort of out

  • brenmangood
    brenmangood Vor 6 Monate

    Seeing this video might help me realize why I always hurt my back when I try to add weight to the bar. I've never been able to squat more than 95 pounds without feeling something bad in my lower back. I was training consistently for 3 years straight and still could not get over this squat/low back pain problem. I squat nowadays, I just keep it very light. I'm also not consistent for about a year. Also, "butt wink" could be a problem.

  • Kosy Obiagazie
    Kosy Obiagazie Vor 6 Monate

    My feets keep moving forward each time i try to press through my heels during glute bridges