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  Click here to go to the first staff post in this thread.   Thread: Critique my glutes

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    Default Critique my glutes

    As the title suggests i am having troubles when i squat my knees come in.
    Am i right in thinking that the glutes are pretty strong external rotators and if my knees are coming in its more me not using my glutes when im squatting than a weakness in the glutes? Whats the best cue for squatting with the glutes, knees out doesnt really seem to be a good cue. Maybe there is a glute sctivation execise that works well?

    Also while im in the thread i also need to increase adductor flexibility so that i can open my groin more when i squat. My stance needs to be wider than his allows currently. Cheers and inb4 just squat or eat more
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    scott had me doing a couple of sets of 20 fire hydrants before i squat and GHR/hip thrusts/kb swings as accessory work.

    whether its glute weakness or inactivation the answer would be the same.

    as far as cues go, if you can't keep your knees out then drop the weight and do a shitload of work at a percentage of 1rm that you can squat properly till you re learn proper technique.

    work in progress for me, but i got an increase in my squat from 257 - 280 by not squatting over 200 for around 6 weeks using this method.


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    Yeah i spent the last 3 months doing submax work and it worked well but when i crank up the intensity in the last week its still there. Ill try those exercises prior to squatting today and see how that goes
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    Just get stronger, if your form sucks at 130 and your max is 140, your form at 130 will be brilliant when you can squat 160.
    Training Log:
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    Squat: 152.5x5, Bench: 80x3, Deadlift: 157.5x5, Press: 60x5


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    seems from your response you expect instant results - i wouldn't expect that. My problem hasn't gone away yet but has improved. it'll take time, give it a few months.


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    Quote Originally Posted by Semillon View Post
    Just get stronger, if your form sucks at 130 and your max is 140, your form at 130 will be brilliant when you can squat 160.
    I will get stronger faster if i can hold technique with limit weights
    Getting stronger just hides the bigger issue
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    As chum said.

    Also mobilitywod for mobility drills, though I was reading an article a while back saying that the head of the femur will play a large role in how wide you can open you legs.... Not everyone can just do mobility work.

    I'll see if I can dig it out.
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    Quote Originally Posted by 0ni View Post
    I will get stronger faster if i can hold technique with limit weights
    Getting stronger just hides the bigger issue
    Or if you just lift heavier weights instead of finding excuses not to :P
    Training Log:
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    Squat: 152.5x5, Bench: 80x3, Deadlift: 157.5x5, Press: 60x5


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    Thanks loads guys
    Hidden Content Originally Posted by spartacus Hidden Content
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    Well im certainly doing THAT exercise in the changing rooms and not in the rack LOL
    Hidden Content Originally Posted by spartacus Hidden Content
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