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  1. #1
    You hit like a vegetarian Superh1's Avatar
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    do squats actually contract the glutes?

    i never really notice the squat contracting my glutes like I could isometrically doing a forced flex. Other muscles get a direct contraction in exercises, and even in the squat, the quads get this.

    Is it just me? If flex them at all, i cant achieve hip extension and a squat isn't even possible.
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  2. #2
    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by Superh1 View Post
    i never really notice the squat contracting my glutes like I could isometrically doing a forced flex. Other muscles get a direct contraction in exercises, and even in the squat, the quads get this.

    Is it just me? If flex them at all, i cant achieve hip extension and a squat isn't even possible.
    the main function of the glutes is hip extension...

    a proper, deeper squat will activate your hamstrings and glutes more.

    you will have to develop better MMC (mind-muscle connection) with your glutes to feel them activate. You will notice this better on your way up in the top half of the squat.

    Try some glute bridges or pull throughs as a warm up to get the glutes switched on.
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  3. #3
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    squeeze your cheeks together as you come up.
    it will protect your lower back
    Giving unwanted advice to gym goers for years.
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    Go a** to grass and squeeze your a** cheeks together on the rising part and you are golden
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    Registered User dmacdonal9's Avatar
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    Squats are not much of a glute exercise.

    http://www.t-nation.com/training/dis...the-glute-myth
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    Registered User magician27's Avatar
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    you can only contract a muscle if you focus on it yourself . go deep have a slight pause at bottom, squeeze your glutes while your going up, then you ffeel your glutes
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    You hit like a vegetarian Superh1's Avatar
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    Originally Posted by jdmalm123 View Post
    the main function of the glutes is hip extension...

    a proper, deeper squat will activate your hamstrings and glutes more.

    you will have to develop better MMC (mind-muscle connection) with your glutes to feel them activate. You will notice this better on your way up in the top half of the squat.

    Try some glute bridges or pull throughs as a warm up to get the glutes switched on.
    Yep, you are correct. I tried it and i can now contract them in the stretched position. It's a little different to doing it when stood up straight though.
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  8. #8
    Registered User dmacdonal9's Avatar
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    Contracting or feeling a muscle during an exercise doesn't mean you're training it. I can flex my biceps while squatting, but that's going to do much.

    I think it's similar to glutes and squatting. It's not necessarily "wrong" that the glutes don't fire much when squatting. They're simply not really needed a whole lot for that particular movement. They play a part, but they're not a prime mover, so it's just not the most effective exercise to train them with.
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    There are definitely better exercises for glute development then a squat, ATG squats work the glutes to some degree but not as much as other exercises. That article posted earlier on T-Nation explains it a bit, I personally feel it more in my glutes on barbell lunges and barbell hip thrusts as well as bodyweight exercises.
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    Registered User charles1997's Avatar
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    If squats do not effectively work your glutes, if I did a few sets of glute bridges a week id look like Kim K

    Squats work your glutes. The glutes are the one part of my body that always get sore, and only from deep squats. When you fire your hips forward on the top portion of your lift you'll find it hard not to contract your glutes as try help quite a bit.
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  11. #11
    You hit like a vegetarian Superh1's Avatar
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    Originally Posted by charles1997 View Post
    If squats do not effectively work your glutes, if I did a few sets of glute bridges a week id look like Kim K

    Squats work your glutes. The glutes are the one part of my body that always get sore, and only from deep squats. When you fire your hips forward on the top portion of your lift you'll find it hard not to contract your glutes as try help quite a bit.
    Yeah, i don't quite understand it either.
    Activation may not reach levels that glute bridges do, but that doesn't mean they don't do a lot in the squat.
    An interesting tidbit i read recently stated that the most efficient power lifters heavily incorporated glute activation in their squats and deadlifts compared to the less efficient lifters.
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  12. #12
    Registered User arkwok1209's Avatar
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    So in a squat we don't have to focus on contracting the glutes like we would in a deadlift? just focusing on pushing hard off the feet is enough?
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    Originally Posted by Superh1 View Post
    i never really notice the squat contracting my glutes like I could isometrically doing a forced flex. Other muscles get a direct contraction in exercises, and even in the squat, the quads get this.

    Is it just me? If flex them at all, i cant achieve hip extension and a squat isn't even possible.
    yes it does.
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  14. #14
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    Originally Posted by magician27 View Post
    you can only contract a muscle if you focus on it yourself . go deep have a slight pause at bottom, squeeze your glutes while your going up, then you ffeel your glutes
    Wait, what ?


    OP, glutes are the prime mover in squats. Whether you feel it or not doesnt matter, they have to contract hard in every portion of the lifts. It's normal that you dont feel them. I never feel them either, but I know they work hard.
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    Originally Posted by Superh1 View Post
    i never really notice the squat contracting my glutes like I could isometrically doing a forced flex. Other muscles get a direct contraction in exercises, and even in the squat, the quads get this.

    Is it just me? If flex them at all, i cant achieve hip extension and a squat isn't even possible.
    yep they work glutes (ass) A LOT

    partly why i dont do them. dont want a big butt.

    imo front squats/other variations are better (just personal preference)
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    If squats don't work the glutes then somebody needs to explain this bubble butt I have ever since lifting...because the only other leg workouts I do are extensions, curls, and calf raises with a leg press thrown in every now and then.
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    I like deadlifts for working the glutes. The mean and peak activation isn't like the glute bridge or hip thrust, but if you lift a moderately heavy load for high volume your glutes will grow regardless if you squeeze your cheeks together at the top of the movement or not.
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    Registered User thinkgreen's Avatar
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    Squats aren't a "glute exercise" the way that a hip thrust is, but they definitely work your glutes.
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