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  1. #1
    Registered User jeffn12's Avatar
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    When you push up from a squat, do you push from quads or glutes?

    I have seen multiple ways people do it. Some when they push up, they scoop their butt up from the floor. Or is the push mainly in the quads?
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    Registered User wowter's Avatar
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    I don't think it's an either/or question. Everything works together.

    I'm not sure what "scooping butt up from the floor" means.
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    keep your weight on your heels and explode up. you have both glute and quad activation in a squat
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    Registered User RK42's Avatar
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    It isn't called a compound lift for nothing! Many muscles in your body work together to complete a squat, in a coordinated way. That's what makes it such a great exercise.
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    What you are describing when the but rises first sounds like a low bar squat. You wouldn't do it like that for high bar squat unless you're struggling to get it up and using your back to assist in the lift.
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    Registered Scally Melis689's Avatar
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    Push up from the soles of your feet but squeeze the glutes
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    For me it helps to think about pushing through the feet, specifically down through the outside of your legs. Your glutes and quads will work regardless, otherwise you won't be lifting the weight.
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    Registered User jeffn12's Avatar
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    I have done both, push from the quads and scooping. I have always done the regular push from the quads but my friend showed me the scooping. But sometimes if I scoop too much, I get some pain in my lower back/spine.

    Basically the scooping is over emphasis on the glutes.

    Just trying to see which from is correct. Because when u push u don't want to push all of the push pressure on ur knees right?
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    Registered Scally Melis689's Avatar
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    Originally Posted by jeffn12 View Post
    I have done both, push from the quads and scooping. I have always done the regular push from the quads but my friend showed me the scooping. But sometimes if I scoop too much, I get some pain in my lower back/spine.

    Basically the scooping is over emphasis on the glutes.

    Just trying to see which from is correct. Because when u push u don't want to push all of the push pressure on ur knees right?
    So by scooping do you mean activating the glutes?
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  10. #10
    Moderator SuffolkPunch's Avatar
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    This sounds like a training cue - to encourage a change in habits rather than literally using just one or the other.

    I recommend having a look at all such cues in Greg Nuckols' excellent article (small book really) here:
    http://strengtheory.com/how-to-squat/
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  11. #11
    Registered User splitsquat's Avatar
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    Originally Posted by jeffn12 View Post
    But sometimes if I scoop too much, I get some pain in my lower back/spine.
    Because you are turning the squat into a good morning.
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  12. #12
    Registered User zGwild's Avatar
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    Read how to squat from nuckols. I believe he says let the quads do what they can and the hips/hamstrings do what they must.
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    When you are squatting, you start by lifting the bar off the rack. Your hips are relatively neutral, knees extended, and ankles relatively neutral. When you descend with the weight, you put your hips into flexion, knees into flexion, and relative dorsiflexion of the ankles.

    So you've got this new position of hip flexion and knee flexion (the major parts of the lift). So if you're in this position, what muscles are responsible for contracting to pull you out of this position (or which muscles perform the movements opposite of the position you are in):

    To bring the hips from flexion to extension: glutes are responsible for this, as they are hip extensors
    To bring the knees from flexion to extension: quads are responsible for this, as they are knee extensors

    So to your question of "do you push from quads or glutes", the answer is both. Both muscle contract and "push" to bring you from the squatting position to return to the starting position.
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  14. #14
    Registered User Radicalnotions's Avatar
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    I find the best cue to be is to really drive your upper back into the bar to stand back up.
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  15. #15
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    For me, I found that I improved my form if I just keep my head looking forward and my back straight when descending, and then maintaining that while pushing up through my ankles.

    I think the scooping you're describing could be due to the back rounding out at the bottom of the squat; you would have to scoop your butt back as you come up to make it straight again.
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  16. #16
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    "Scooping" as you put it, is a lack of back tightness throughout the lift.
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    Okay I think no one understands scooping so I'll explain it this way: When u push up from the squat, do you push ur butt back(kind of like like a curve) and then go up back to starting position? Ur ankles are breaking first when u push up(butt is pushed back making ankles move first).
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    Oh I see what you mean. No, I don't do that. I basically just try to keep my back as straight as possible (no rounding or arching).
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    Registered Elephant BJP2k14's Avatar
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    Push through your entire foot not just your heel.
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    Originally Posted by BJP2k14 View Post
    Push through your entire foot not just your heel.
    I tried but it seems like I can't seem to get the push from the entire foot. Should I lean forward more, I feel like that would put too much pressure on the knees.
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    Originally Posted by jeffn12 View Post
    I tried but it seems like I can't seem to get the push from the entire foot. Should I lean forward more, I feel like that would put too much pressure on the knees.
    Don't lean forward, just sink back as if you're sitting down, make sure the knee doesn't go over your foot, and push up from there
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  22. #22
    Registered User Theflash545's Avatar
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    Originally Posted by BrightonBomber View Post
    What you are describing when the but rises first sounds like a low bar squat. You wouldn't do it like that for high bar squat unless you're struggling to get it up and using your back to assist in the lift.
    struggling to get it up? the struggle is real, but I thought we talking about weightlifting here
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    Originally Posted by Melis689 View Post
    Don't lean forward, just sink back as if you're sitting down, make sure the knee doesn't go over your foot, and push up from there
    Most of the weight and push will be on the knees, is that fine?
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  24. #24
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    I try and go deeper than most others, and feel as if I'm balancing on my heels.
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    I go to about 90 degrees. All of the weight seems to be on heel. How do you get the weight to be on the entire foot?
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    When my squats go very well, I feel both glut and quad activation at the bottom. Actually, I feel that I am activating everything, the entire leg/girdle/core region, to keep everything tight and in place. I do not want that butt-scooping thing you describe, because that might happen when I'm trying to lift more weight than my muscles are actually capable of lifting. I use the squat to gain strength and flexibility, as well as some corrective bodybuilding for my bad knees. Using lever mechanics is not as important to me as targetting specific muscle groups, even at the cost of lifting heavier weight. I am happy with the results.
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    arent u thinking too much technical here ... u just have to stand up with proper form so just do it and moreover when there is so much weight on ur shoulders then u dont have time to think where to apply power :P
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    If you're asking which muscles are involved in coming out of the hole/bottom portion of a squat

    The bottom is hamstrings and glutes until you break parallel then the last quarter quads pick up and becomes mainly quads
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  29. #29
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    if you're using proper hip drive the flutes and hams propel a lot of it. always lead up with the hip drive
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    It all works together. When you squat you're using your hip flexors, adductors, quads, glutes & hamstrings.
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