Why am I feeling squats in my quad and not my glutes

Feeling squats predominantly in the quads instead of the glutes is a common experience due to several factors related to body mechanics and muscle activation:

1. Quad Dominance: Squats inherently target the quads significantly. For many, especially those new to squatting or with specific body mechanics, the quads may become the dominant muscle group engaged during the exercise 1.

2. Tight Hip Flexors: Tight hip flexors can contribute to a forward lean during squats, which shifts more load onto the quads. This is often exacerbated by daily habits like prolonged sitting 1.

3. Anterior Pelvic Tilt: This posture issue, where the pelvis tilts forward, can also lead to more quad activation and less glute engagement during squats 2.

Recommendations to Enhance Glute Activation:

• Proper Priming: Engaging in glute-specific warm-ups or activation exercises before squatting can help 'turn on' the glutes. Movements like glute bridges or hip thrusts are particularly effective 3.

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    1

    Squat Mechanics Explained

    00:54:42
    
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    2

    Squat Depth Insights

    00:41:52
    
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    3

    Muscle Connection Techniques

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    4

    Mind Muscle Connection

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• Adjust Your Form: Consider adjusting your squat depth and posture. A deeper squat with a focus on keeping the chest up can increase glute activation 2.

• Mind-Muscle Connection: Actively thinking about and focusing on contracting the glutes during the squat may also enhance their activation 4.

Implementing these strategies can help you balance the muscle load between your quads and glutes during squats, potentially improving overall lower body strength and muscle development.

Here are some clips similar to "Squatting for Quad Dominant Lifters" that discuss squat techniques and adjustments for quad dominance:

1. Quad Dominance Explained: Sal Di Stefano discusses the reality of quad dominance and strategies to engage glutes effectively during exercises 1.

2. Building Quad Dominance: This clip discusses techniques for emphasizing quad development in your lower body workouts, like elevating heels during squats 2.

3. Muscle Recruitment Patterns: Sal Di Stefano explores how muscle recruitment patterns can be altered through training to shift focus away from quad dominance 3.

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     1

     Quad Dominance Explained

     00:34:43
     
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     2

     Quad Activation Tips

     01:14:39
     
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     3

     Muscle Activation Insights

     00:39:29
     
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     4

     Muscle Dominance Debate

     00:50:22
     
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     5

     Squat Depth Insights

     00:41:52
     
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     6

     Unlocking Glute Activation

     00:21:37
     
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     7

     Glute Activation Struggles

     00:35:53
     

4. Quad vs Glute Development: This discusses the interplay between quad and glute development, highlighting strategies to balance muscle activation 4.

5. Squat Depth and Glute Priming: Explains the relationship between squat depth, quad dominance, and techniques like glute priming to enhance glute activation 5.

6. Glute Activation Tips: Provides insights into overcoming quad dominance by starting workouts with glute-focused isolation exercises 6.

7. Glute Recruitment Patterns: Discusses the challenges female athletes face due to glute recruitment patterns and solutions for enhancing glute activation 7.

Here are some of the best glute priming exercises recommended by experts:

1. Combat Stretch: Helps with better depth in butt-building exercises, enhancing overall exercise performance 1.

2. 90/90 with External/Internal Rotation: Improves hip connection and mobility, which are crucial for optimal lower body training 1.

3. Bodyweight Hip Thrusts: A fundamental glute activation move that primes your muscles to engage during more intensive exercises 1.

4. Frog Pumpers and Lateral Tube Walks: These are simple yet effective for activating the glutes before a heavy lower body workout 1.

5. Tube Walking with Bands: This targets the Glute Medius, a critical area for stabilizing the hips and preventing knee valgus (inward collapse) during squats 2.

Each of these exercises should be performed as part of your warm-up to effectively "wake up" the glutes, ensuring better activation during your main workout regimen. Use them strategically to enhance muscle readiness and performance in your training sessions.