Doing glute squats wrong

Hey IST, im trying to grow out my glutes but i can feel that im doing it wrong and i either dont understand or generic internet advice doesnt work.
But anyways, here is my issue (im working without weights since its probably relevant info) ; most of my strain is either on my lower back (i have a minor hyperlordosis which could be reason for that) or the strain is in the thighs.
So anyone got an idea how i could fix that? Or should i just try to do more of other glute excercises.

  1. 4 weeks ago
    Anonymous

    switch to pronated glute spreads. post a video, i am more than happy to check your form

    • 4 weeks ago
      Anonymous

      Is there a way to use unsee like sites for this or do i have to do leap of faith and post video with no additional safety measures?
      Also thank You in advance

      • 4 weeks ago
        Anonymous

        Just make a webm with your face out of frame

        • 4 weeks ago
          Anonymous

          Its not visible but i have my toes slightly to the outside and legs are spread about hips lenght

          • 4 weeks ago
            Anonymous

            your torso is moving forward too much.
            also glute activation is most prominent if you squat lower than parallel, anything else is secondary.
            squats primarily target the quads, nothing to do about that.

            • 4 weeks ago
              Anonymous

              I wasnt told that glutes work best when lower than pararel, thank You!
              How can i move my torso less forwardm

              • 4 weeks ago
                Anonymous

                Well, dont move of forward that much. If there'd be a barbell on your back you'd strain your spinal erectors so bad especially if you're not properly conditioned you'd probably have a trip to snap city.
                Watch videos on proper squat form, theres tons of 'em. Biomechanic differences in squat form based on torso/femur/shin length etc. Theres info on everything.

          • 4 weeks ago
            Anonymous

            pls post more form vids i beg u

            • 4 weeks ago
              Anonymous

              She isn't all that impressive bro.

              No offense OP, you don't look bad at all, just not better than your average female gym goer either.

              • 4 weeks ago
                Anonymous

                Dw, if i were i wouldnt be asking for advice lol

              • 4 weeks ago
                Anonymous

                Fair point

              • 4 weeks ago
                Anonymous

                Hit some weights. Bodyweight squats won’t do all that much. If you have to workout from home then do Bulgarian split squats holding a backpack with heavy ass books or a water jug filled with sand

              • 4 weeks ago
                Anonymous

                I think i first need to accustom my body to such movement again, but thats a good idea

              • 4 weeks ago
                Anonymous

                how weak you are exactly?

              • 4 weeks ago
                Anonymous

                Its not about weakness, i just do not want to cause unnecessary injuries by rushing in.

                When u start doing them hold the weights in one hand and grab onto the back of a chair with the other. Once you’re used to them you can forgo the chair and hold weight in both hands if necessary.

                Might try that, it should probably help with trying to go lower

                You need to go lower. Squats is hard to learn so do a lot of studying on your own as well as watching professionals squat(preferably the oly lifters).
                Also add glute bridges, lunges, split squats, and there is another one but i dont know what its called

                Thanks! I will try

              • 4 weeks ago
                Anonymous

                When u start doing them hold the weights in one hand and grab onto the back of a chair with the other. Once you’re used to them you can forgo the chair and hold weight in both hands if necessary.

              • 4 weeks ago
                Anonymous

                >She

          • 4 weeks ago
            Anonymous

            Nice bulge

          • 4 weeks ago
            Anonymous

            Damn baby what's good with ya

          • 4 weeks ago
            Anonymous

            You need to go lower. Squats is hard to learn so do a lot of studying on your own as well as watching professionals squat(preferably the oly lifters).
            Also add glute bridges, lunges, split squats, and there is another one but i dont know what its called

  2. 4 weeks ago
    Anonymous

    Add tempo, flex your abs, focus on hip hinge movement, so you won't compensate with your lower back, stay stable on the ground, your feet shouldn't tilt in any direction. Do deadbug before this exercise. Squat till parallel, the lower you go it's more quads.

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