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  1. #1
    Cutting, do not disturb. Alkaline's Avatar
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    Glutes not sore after Leg Day????

    Lately my glutes have not been sore whatsoever after leg day. They use to be sore as hell when I did ATG Smith Squats, but i've stopped doing them because it eventually hurt my knees. MY question is, is it okay that my glutes are not sore after leg day? Are they still working? EVERY OTHER part of my leg is sore but not my glutes. Thanks
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  2. #2
    Go Zips Diablomeister's Avatar
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    Originally Posted by Alkaline View Post
    Lately my glutes have not been sore whatsoever after leg day. They use to be sore as hell when I did ATG Smith Squats, but i've stopped doing them because it eventually hurt my knees. MY question is, is it okay that my glutes are not sore after leg day? Are they still working? EVERY OTHER part of my leg is sore but not my glutes. Thanks
    im not the squat expert but i think it you go wider youll get more ham glute involvment. go a little wider then shoulder width, the shoulder plus 2 inches.
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  3. #3
    Registered Camel Eater low blow's Avatar
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    most people have to actively work on their glute contractability (if that's even a word). Theirs a ****load of how-to articles on t nation about it
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  4. #4
    Registered User Chesticles2's Avatar
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    Deep squats are your answer bro...but they are harsh on the knees.
    Start taking Glucosamine Sulphate for your joints.
    And warm up on leg extensions before hittin the squat rack.
    I cramped my right glute up like crazy today unfourtunatly it looked like i was
    dancing in my gym tryna get it to stop...
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  5. #5
    Registered User Chesticles2's Avatar
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    Oh yea!!! Put one leg back a little bit, pointed slightly outward and keep shoulders facing forward. Switch up legs after each set. Let me know how it goes....just try it. It's not any worse for your knees than a regualar squat. I'd like to know how it goes.
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  6. #6
    Brown Sugar Hayeder's Avatar
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    Originally Posted by Alkaline View Post
    Lately my glutes have not been sore whatsoever after leg day. They use to be sore as hell when I did ATG Smith Squats, but i've stopped doing them because it eventually hurt my knees. MY question is, is it okay that my glutes are not sore after leg day? Are they still working? EVERY OTHER part of my leg is sore but not my glutes. Thanks
    get out of the smith machine to begin with, it does you no favours, and it may well be the reason your knees are hurting - it restricts your natural motion, so your feet have to go further forward thus putting more stress on your knees.

    Get into a power rack and do some ATG squats, then some leg presses with full ROM. Also try romanian DLs, they are brilliant for glute stimulation - really squeeze your glutes when you drive your hips forward.
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  7. #7
    Registered User Thinny's Avatar
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    Put your heels into it!
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  8. #8
    Hungry for squats wolfbaden6's Avatar
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    Originally Posted by Alkaline View Post
    Lately my glutes have not been sore whatsoever after leg day. They use to be sore as hell when I did ATG Smith Squats, but i've stopped doing them because it eventually hurt my knees. MY question is, is it okay that my glutes are not sore after leg day? Are they still working? EVERY OTHER part of my leg is sore but not my glutes. Thanks
    First off, you most likely don't do ATG squats. If your knees are hurting from them, you're doing them wrong. Second, use a wider stance in squats for more glute involvement. Third, muscle soreness is not a sign of progression.
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  9. #9
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    Originally Posted by wolfbaden6 View Post
    First off, you most likely don't do ATG squats. If your knees are hurting from them, you're doing them wrong. Second, use a wider stance in squats for more glute involvement. Third, muscle soreness is not a sign of progression.
    This!
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  10. #10
    Registered User RoccoTanno123's Avatar
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    Originally Posted by wolfbaden6 View Post
    First off, you most likely don't do ATG squats. If your knees are hurting from them, you're doing them wrong. Second, use a wider stance in squats for more glute involvement. Third, muscle soreness is not a sign of progression.

    ^^^^this. Although, if you are dying for soreness, start doing walking lunges. They'll kick your ass!
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  11. #11
    Registered User HopefulDO's Avatar
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    squeeze your glutes as you go up and as other people said, push from your heels (helps if you curl your toes).

    if you need to look in the mirror and see if you can squeeze your glutes, your back will straighten out a little when u do and your ass will bounce up.

    question i have for people is when during the squat should you be able to squeeze your glutes.

    i cant squeeze them during the bottom 1/2 to 3/4 of the squat. they generally squeeze during the top 1/4 of the motion straightening my knees out, also contracting my quads. (basically i cant contract glutes without contracting quads also but i can do quads without glutes) dunno if thats just how the body is designed or my CNS doesnt have good enough muscle control.
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  12. #12
    lol I dunno mybody001's Avatar
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    Originally Posted by wolfbaden6 View Post
    First off, you most likely don't do ATG squats. If your knees are hurting from them, you're doing them wrong. Second, use a wider stance in squats for more glute involvement. Third, muscle soreness is not a sign of progression.
    nipped it in the ass.

    Originally Posted by chesticles2
    Deep squats are your answer bro...but they are harsh on the knees.
    four years of doing ATG squats in all variations and I didn't know this?

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