Hey SwoleShack, 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.
switch to pronated glute spreads. post a video, i am more than happy to check your form
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
Just make a webm with your face out of frame
Its not visible but i have my toes slightly to the outside and legs are spread about hips lenght
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.
I wasnt told that glutes work best when lower than pararel, thank You!
How can i move my torso less forwardm
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.
pls post more form vids i beg u
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.
Dw, if i were i wouldnt be asking for advice lol
Fair point
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
I think i first need to accustom my body to such movement again, but thats a good idea
how weak you are exactly?
Its not about weakness, i just do not want to cause unnecessary injuries by rushing in.
Might try that, it should probably help with trying to go lower
Thanks! I will try
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.
>She
Nice bulge
Damn baby what's good with ya
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
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.