Correct your SQUAT

I RECEIVED AN EMAIL THE OTHER DAY THAT READ AS FOLLOWS:

I really hate to bother you with a work out question, but you are really the only one I know to ask. I've been doing squats for weeks now every day. I feel it in my thighs big time, but my Glutes are never ever sore. I've watched youtube videos on how to do a proper squat, and my form is spot on what they are doing. Do you have any suggestions as to what I should change or maybe a suggestion for better Glute workouts..??

Any fitness professional will tell you that there are more people out there squatting incorrectly than correctly.   

Way to be aware of your body lady!  That was the perfect question to ask.  The first thing to do is to break down your squat, then retain yourself to use the appropirate muslces & posture. 

After making some minor corrections, I would then recommend trying a few activities to make sure your glutes are 

AWAKE & FIRING!  

MY RESPONSE:

TRY THIS: Lift your toes slightly in your shoes, keep the weight back like you are sitting in a chair with the weight predominantly in your heals. Try to only sit to 90 degrees. This will ensure that you wont tuck your hips.  

If you still don't feel it..... do multiple hip bridges to activate your glutes before you attempt your squats.

HIP BRIDGE: Lay on your back with your feet on the floor in a sit up position.  Lift your toes up so only your heals are touching the ground. Push your hips up to the ceiling and squeeze your tush. Tap your tush to the floor without putting any weight into it for 30 reps
 
(please ignore is horrendous sneakers)

SOME OTHER HELPFUL TIPS:

Let's check to make sure your knees arent crossing over your toe line. Stand facing a wall with your your toes & chest pressed up against it.  palms are on the wall.  Hinge at your hips and slide down the wall. Ideally you will start only sitting to 90 since most people have problems with getting their glutes to fire.  You need to learn how to use the backs of your legs to protect your knees.

I WOULD LOVE TO HEAR YOUR FEEDBACK.

WHAT DID YOU NOTICE?

HOW DID THIS CHANGE THE WAY YOU SQUAT?

ARE YOU NOW GETTING INTO YOUR GLUTES?

IF YOU ARE STILL HAVING ISSUES, HAVE SOMEONE TAKE A 10 SECOND VIDEO OF YOU DOING A FEW SQUATS WITH YOUR ARMS CROSSED IN FRONT OF YOUR CHEST.  EMAIL IT TO ME JOS@ALPHAVENICE.COM

I WILL SEE WHAT WE CAN DO FROM THERE

Squats- the difference between having a bum & having an ass!