Howto & Style

The squat is one of the most important exercises you can include in your leg training. That said, if you experience knee pain while doing it or just don’t have the strength you think you should with this staple leg exercise, then you need to watch this video. I’m going to show you one thing you need to do before any squat that will instantly help you decrease knee discomfort and put more weight on the bar as you realize your true strength.
The effectiveness of this relies on the dysfunctional recruitment of the posterior chain (namely the glutes and hamstrings) that most of us have from muscle imbalances we have developed over time. When you perform a squat you need to be able to load the muscles on the back side of our bodies to handle as much weight as we are capable of. All too often, we tend to shift the load too much to the anterior chain muscles which winds up hurting our knees and limiting the amount of weight we can lift.
There are two major requirements of a properly performed squat biomechanically. You need to have proper amounts of knee flexion and hip flexion. One without the other can lead to one ugly looking squat. That said, if you can marry the two and optimize the contributions of each you are going to have a squat that is not only capable of handling maximal loads but is going to do so as safely as possible on your joints.
That said, since we know the squat is a glute driven movement it makes sense that in order to neurologically wake up the posterior chain we would want to perform a quick warmup with an exercise that does so directly. In this case, it’s a weighted glute bridge or a barbell hip thrust depending on your available hip range of motion and level of training experience.
I like to start everyone on the floor if they have not done this exercise prior to squats before. The key to the effectiveness of the movement is that it trains the glutes to be the primary driver of hip extension while working in concert with the hamstrings (which is their secondary function). With both the knees and hips in flexion, we are better mimicking the true function of the lower body during the squats.
When you perform your weighted bridge you want to be sure that you are feeling the hinge take place in your hips. A lot of times, the proprioceptive awareness of what true hip hinging should feel like is lacking. This leads to an overreliance on the quads to try and take the brunt of the load on the squat. After performing the bridge however, the glutes are more prepared to allow the posterior loading of the body during the descent. Likewise, the hamstrings are more alert to their role as eccentric controllers of hip flexion during the down portion of the squat and are therefore more capable of giving you stability that you have not had.
On the way up, the activation of the glutes provides you with keys to the ignition of the main driver of the ascent on the squat. While the quads are important for getting out of the hole, it’s the glutes that are primarily responsible (with their immense strength capacity) for getting you up and out with minimal disruption to your bar path. Those with weak glutes will demonstrate ugly looking squat form out of the whole. Often times, these guys and gals will lurch their bodies forward, raising the hips and shifting the load to their low backs to compromise for their weaknesses in the glutes.
Over time, this will lead to chronic low back pain and is completely avoidable.
A couple sets of 6-8 reps of the barbell glute bridge or barbell hip thrust with a 4 second hold at the top is enough to warm up the body to perform the squat to your maximum potential. Neurologically this will allow you to tap into strength reserves you never knew you had all while building up your volume over time through your other leg training on the glutes and posterior chain muscles.
If you are looking for a step by step program that never overlooks the importance of the glutes when it comes to athletic performance and obtaining your most powerful physique, head to the link below and check out the ATHLEAN-X Training System.
For more videos on how to build a bigger squat as well as the best way to strengthen your glutes and avoid red flags for weak glute development, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a video when it’s published.




    2 months ago

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Tiffany Song

    Tiffany Song

    26 days ago

    80 USD for 100iu HGH ( No brand , you know what i mean )

  • Dennis HP

    Dennis HP

    Month ago


  • Aravind Barath

    Aravind Barath

    2 months ago

    Give your thoughts on One Day A Meal diet

  • Artur D

    Artur D

    2 months ago

    Hey Jeff! I am really interested what would be your advice (or a plan) how to prepare for workout in terms of warming up and dynamic streching. Can you refer to the video of this guy:? I think it is a major stuff for all us out there trying to push hard but still stay out of injuries. Cheers!

  • Adetokunbo ADEKOYA

    Adetokunbo ADEKOYA

    2 months ago

    Hi Jeff, I just want to ask about the pull up bar you use at home( the one that is in one of your videos ). I would like to know where you got it from.

  • Teacher Phill

    Teacher Phill

    15 hours ago

    There is definitely a reason why this is the biggest fitness channel on USdownload. Thanks for all the good stuff!

  • Billy


    Day ago

    Your videos are awesome, helping a lot with my correct mechanics as well as passing the correct knowledge and not bro science!

  • renata brogno

    renata brogno

    2 days ago

    Very very helpful, THKS

  • Marissa Sanchez

    Marissa Sanchez

    2 days ago

    Hey!. I did thrusters today!!

  • Erik Joosten

    Erik Joosten

    2 days ago

    As a cyclist I found out many years ago that when I concentrate on my gluts within pedal rotation I had a lot more power. It's basically the same, this is the first time I see some one explain why this is important.

  • perviguana


    2 days ago


  • m0untainw0lf


    4 days ago

    That is exactly what I did wrong. Thank u so much

  • Avik Chandra

    Avik Chandra

    5 days ago

    Excellent! I cycle before squatting. And also a bit of treadmill. I will try this from tomorrow 👍

  • WBFbySteefen


    5 days ago

    People should not have flat hamstrings, people should have some rise, right? Leg curl machines give you rise? ? ? ! ! !

  • O Paz

    O Paz

    6 days ago

    Looks like it can build some serious penile caluses.

  • Cradle the balls, swallow the gravy

    Cradle the balls, swallow the gravy

    6 days ago

    Just before Leg Day! 🙏👍

  • Jyi Dorne

    Jyi Dorne

    7 days ago

    Gotta show this video to a friend of mine who refuses to do glute bridges because "it's a ball buster move". :D

  • Harris Axer

    Harris Axer

    7 days ago

    Jeff can you analyse the differences between front squat and back squat and the benefits of each for the olympic lifts?

  • Nishan Singh - Dating and Relationship Coach

    Nishan Singh - Dating and Relationship Coach

    7 days ago

    Thanks Jeff, I did the hip exercise before I did squats today. It made a huge difference!!! I actually was to get a bit lower than usual when I was squatting and the intensity of the workout increased substantially. Seems I was doing the squat wrong for the past 20 years. Thanks, this advice is a Game Changer!

  • Eddy Jimenez

    Eddy Jimenez

    7 days ago

    Wow! Ive always been concerned with squats due to really painful kneed, im really hoping i can do a proper squat now, thanx Jeff!



    8 days ago

    Those are dope shoes.

  • Roberto Smith

    Roberto Smith

    8 days ago

    I was supposed to go do squats tonight but I had a bowl of ice cream while watching this video. Not gonna make the gains with that routine.

  • Bboy Arcane

    Bboy Arcane

    8 days ago

    Make video DISPELLING ELECTRONIC ab stimulators

  • jason uttley

    jason uttley

    8 days ago

    tHANKS FOR explaining "how & why."

  • Kalle Sandberg

    Kalle Sandberg

    8 days ago

    Jeff, I have a problem. when i try this before my squatting sessions i only feel this exercise in my quads and my lower back.. Can you answer why this happens to me? im using about max 85-110 lbs in the hip thrust.



    10 days ago

    Awesome. I'm certainly going to try this.

  • MNasty


    10 days ago

    Coach said you’re not a powerlifting coach

  • Gabriel Henrique

    Gabriel Henrique

    10 days ago

    3:01 Awaken my masters!

  • Angela Steinkamp

    Angela Steinkamp

    10 days ago

    I am currently retraining myself to do squats properly (keeping my knees from passing my toes) b/c it is likely what has caused me to experience patellofemoral pain. In addition to the warmup hip thrusts before squats, what exercises/stretches/etc would you recommend for recovery? (I'm not working with weight right now, since I don't want to aggravate it, just bodyweight.) If you already have a resource for this or know of one that is on-point, feel free to direct me to it. Thanks!

  • Aditya Yerunkar

    Aditya Yerunkar

    10 days ago

    very informative!

  • gary priest

    gary priest

    11 days ago

    How many reps and sets

  • gary priest

    gary priest

    11 days ago

    I see 2sets 6-8 reps

  • Liz Andrew

    Liz Andrew

    11 days ago

    this is so legit.

  • JCmakeupMaster


    11 days ago


  • Jonathon Jones

    Jonathon Jones

    12 days ago

    What happened Jeff? You're wearing a t-shirt?

  • Denise Marie Johnson

    Denise Marie Johnson

    12 days ago

    I do this every time already :) love your videos, very thorough and helpful. I also have a bad knee and I definitely took your advice and stopped doing leg extensions. Made a huge difference!

  • Jon Luna

    Jon Luna

    15 days ago

    I love ya Jeff. But there’s no way in hell I’d ever do a hip thrust.

  • Rick Stewart

    Rick Stewart

    16 days ago

    Can't wait for Monday now, been trying to develop my glutes better.



    17 days ago

    Before watching this video, my guess is he is going to say, "Hang on a pullup bar for 20 seconds between sets to decompress the spine."



    17 days ago

    UPDATE: I was way wrong.

  • jordan sheppard

    jordan sheppard

    18 days ago

    I started saving these videos to a playlist and eventually i was just literally saving every single one. Great channel.

  • Luv


    20 days ago

    2 millions people broke their dicks doing this

  • ToTy Stark

    ToTy Stark

    25 days ago

    Ross from friends But muscular one 😂

  • SuperAmazingAnt


    25 days ago


  • Timothy Haskell

    Timothy Haskell

    26 days ago

    Wake that ass up

  • Declan Tobin

    Declan Tobin

    26 days ago

    Thank you so much man; I feel like you’re only one of the legitimate dudes on here

  • pqsnet


    27 days ago

    Oh rest assured Jeff... I do hip-trhusters every night in bed... Try that for a workout :P

  • PhilomathBret


    28 days ago

    This is a great form of birth control.

  • david jones

    david jones

    Month ago

    Getting really sick of these videos. Its more usefull to have one video that lays it all out rather than a bunch of one issue videos

  • ntilicki85


    Month ago

    Jeff i cant keep my feet flat on the ground when I squat. I've tried everything to fix it. My heels always lift up halfway through when I'm going down on my squat. Any suggestions for a fix?

  • Tj Hodgetts

    Tj Hodgetts

    Month ago

    ntilicki85 stretch more. In the meantime put a 2.5kilo plate under both your heels 💪🏼🤔

  • Brad Kays

    Brad Kays

    Month ago

    Jeff is a gift sent to earth from the Gods of the Gains!

  • Erik  Danner

    Erik Danner

    Month ago

    Can you make a video on hip and and ankle flexibility for squating

  • Sean


    Month ago

    Ok thank you

  • MusaAbdullah425


    Month ago

    Hey Jeff, you should really do an Athlean X certification training program for trainers.

  • Patty Talataina

    Patty Talataina

    Month ago

    Thanks for tips, will try this on my next leg day. Any more tips on knee problems? Always appreciate your videos thanks.

  • Ramya Ram

    Ramya Ram

    Month ago

    How much of weight do you have to put on the bar to do hip thrusts? Is this ok for beginners-for a person who has never weight lifted before? Is there a similar way to do these hip thrusts if I don't have a gym near me?

  • loserxgamer


    Month ago

    Put weight you can handle, hip thrusts are beginner friendly but I’d recommend only using your bodyweight(so just doing hip extension w/o a barbell) to practice first. You can just do bodyweight without a gym, progressing from more reps to leg being farther out, to single leg.

  • Mak Orya

    Mak Orya

    Month ago

    In Jeff we trust 🙏🏻

  • Justin Olson

    Justin Olson

    Month ago

    Would RDLs serve the same purpose as hip thrusts? Still posterior chain. Still eccentric load

  • Tony Montana

    Tony Montana

    Month ago

    Βut...isnt hard for the lower back ?

  • Jeff Ochoa

    Jeff Ochoa

    Month ago

    Thanks for another nice video Jeff, I've got to reach out to you I want to teach your methods

  • Neurtalized


    Month ago

    "Hip thrust a great exercise for building glutes, also a great exercise to look like a chicc getting her panties slid off and getting pounded in the mish" dom.

  • Thank You

    Thank You

    Month ago

    Is this the crotch crunch? because that's what it looks like

  • Despicable Jez

    Despicable Jez

    Month ago

    Great video, very helpful as always. Could you do a video with alternatives for leg workouts for those of us who can't do squats or high-impact exercises? I have very bad knees, you can hear them creaking from across the room when I do squats or kneel for whatever reason. I love walking, but nowadays, if I walk for too long, I'm in pain for days afterwards, it even wakes me up in the middle of the night. The doctor suggested only a couple of resistance band exercises and swimming, no kneeling, running, walking long distances or anything that involves bending the knees until my leg muscles are strong enough to support the knee more properly. I can't spend the next 3-4 months doing the most boring resistance band exercises, I know myself, I'll simply give up and do nothing and the situtation will keep deteriorating. I've bought the max/shred training and I do most of the exercises, but these limitations are holding me back.

  • Kristoffer Evers

    Kristoffer Evers

    Month ago

    I don't understand the biomechanics in your explanations Jeff. You're saying that the glutes are too weak or not being activated enough when doing a "half" goodmorning in the concentric phase of the squat, and the lower back is taking the strain and doing the extension for you. As i know anatomy that doesn't make sense, since we have no back muscles that extend the hip. I'd actually say, by letting your upper body lean forward, allows you to decrease the strain of the quadriceps by 1: You shorten the muscle so actin and myosin easiler can contract. 2: you decrease the momentarm for the quadriceps while increasing it for the posterior chain. So i'd say the glutes actually takes more of the load when leaning forward, while the lower back is just working isometric, since it can''t do hip extension. I might be wrong, i just don't understand the biomechanics you're argumenting for.

  • Cgetsgains


    Month ago

    Brige before squats!This is too 🔥! I just dropped a squat video on my page featuring the amazing Odeebri! Would love if you could like and comment on it! Thanks!

  • Navin Bisht

    Navin Bisht

    Month ago

    Hi, Jeff i need your help, can we do squats with the help of Dumbbells instead of barbell ? Pls answer i am eagerly waiting for your reply.

  • Hello Hello

    Hello Hello

    Month ago

    Why you look sad, jew? I wouldn't be if I had your abz.

  • Quarter Mile

    Quarter Mile

    Month ago

    guys legs are hella low-key huge!!!!

  • Alex Santarelli

    Alex Santarelli

    Month ago

    This is amazing!

  • Chris S

    Chris S

    Month ago


  • anthony decarlo

    anthony decarlo

    Month ago

    Face pulls every workout? Even on leg day?

  • whocantexplain


    Month ago

    Non negotiable

  • mynameistitch


    Month ago


  • Joshua Athey

    Joshua Athey

    Month ago


  • JustLiftinBro


    Month ago

    So never?

  • Chen young

    Chen young

    Month ago

    the cover is scary



    Month ago

    Do leg press and calf raises before will not experience knee pain..when doing the exercise before squats

  • iM Valiant

    iM Valiant

    Month ago

    Yo I cannot squat at all my body doesnt want to stay straight when I'm going when ever I try I can't and I just fall complete bodyweight squats. What can I do help me squat all the way down straight ?

  • Average Joe

    Average Joe

    Month ago

    @iM Valiant You're welcome bro I hope you'll get legs built like a pro cyclist! :D (oh looks like cycling might work too! Cycle uphill for ultimate gainz I once squatted 80kg fatboy ass to the grass when I was only 55kg because I was cycling in the street every day :))

  • iM Valiant

    iM Valiant

    Month ago

    @Average Joe Much appreciated man Thank you for the help !

  • Average Joe

    Average Joe

    Month ago

    Do uphill running, ab wheels, back extensions, core exercises, lower back exercises, swimming if you can. You can also try to squat like a russian gopnik and just try to hold the position for as long as you can, try to put an arch to your back while you are in the squat. What I'm trying to say is that you need to get stronger everywhere. Being unable to do bodyweight squats is not healthy bro. Keep up the good work

  • Khamba Rajatdeep Singh

    Khamba Rajatdeep Singh

    Month ago

    Short & to the point... Marvelous as always...keep up the good work man..!! Love from India💪🏻

  • Matthew Marquis

    Matthew Marquis

    Month ago

    This is great! I didn't realize my problem and now I know. Thanks!

  • A Aron

    A Aron

    Month ago

    very helpful to see a breakdown of where I go wrong with segmented lift on my last sets

  • Abhi Singh Thakur

    Abhi Singh Thakur

    Month ago

    my knowledge clashes with him

  • jiggamaaan


    Month ago

    Will try this tomorrow. Just wanna say Jeff, you are a great PT/AT. Andvyour USdownload vids are 2nd to none. Don’t know you but I love you. Your knowledge and expertise have given me a 2nd lease in life after 3 knee surgeries and a back surgery. I feel stronger know at 35 then I ever did on my teens and 20s following your guidance. Blessings to you and yours.

  • Sid Mukhtadir

    Sid Mukhtadir

    Month ago

    Aaaah now that desynchronisation of glutes explains why I experience lower back pain from doing squats at times

  • granddaddyfunk


    Month ago

    This is the most important exersise for men lol

  • Cristian Herrera

    Cristian Herrera

    Month ago

    Can we have a squat checklist video



    Month ago

    Wow!! If you like sexy indonesian come to my channel

  • Yinunna


    Month ago

    I started hip thrusts (against a bench) before my squats a couple of weeks ago as I think my glutes were not developed enough, making my squats weak and too much forward. I am starting to see a difference in my form now and feel my glutes much more. I am glad your video shows I had the right instinct. I started banded hip thrusts yesterday and will try your way of putting the feet together. Thanks for the advice!

  • blackpicha


    Month ago

    I've been hip thrusting for a few months now and I'm squatting an extra 40 pounds. Clearly my glutes were too weak.

  • NewbVsPro


    Month ago

    Did Jeff just lift 240lbs with his dick?

  • Leigh Phillips

    Leigh Phillips

    Month ago

    This is a great tutorial. I will give this ago. I have terrible glute engagement. I have had hip pain when back squatting only. I use to have bad knees. I struggle with my long legs. I believe I do everything wrong he bought up.

  • Constructo Jay

    Constructo Jay

    Month ago

    I must be doing something wrong, when I do hip thrust my dick gets crushed

  • Gireesh Dashhare

    Gireesh Dashhare

    Month ago


  • Fletch vang

    Fletch vang

    Month ago

    Is a squat of 295 lbs good? I am 5'3 and 134 lbs. Just started lifting lately

  • xXMr.e doodXx

    xXMr.e doodXx

    Month ago

    When u workout really hard and are still unattractive...this guy looks like a fish that's been on asphalt for a good 6 days. Eyes are more sunken in than all hell

  • Squidy Baby

    Squidy Baby

    Month ago


  • Alton Crooks

    Alton Crooks

    Month ago

    What is your opinion on Belt Squats. My gym just got a Belt squat machine and I love it. My bad does not hurt at all. But am I missing development that bar squats provide.

  • TheGerto


    Month ago

    The thumbnail looks like the start of a step brother porn video

  • capt loco

    capt loco

    Month ago

    Do you even thrust, bra?

  • Manish Agarwal

    Manish Agarwal

    Month ago

    Hi your videos give a very scientific explanation of every body movement. I like to gym and swim. Could u please recommend USdownload Swimming channels as good as yours. Your videos has saved so many from possible Gym injuries. God bless you. Even wrong Swimming strokes can result to injuries and pain. Please reply

  • Colin Jordan

    Colin Jordan

    Month ago

    You just fixed my squat ! i have ankle mobility and other stuff to work on but this just made the rest of my life so much less complicated. Thanks so much Jeff!

  • Jacob Nolan

    Jacob Nolan

    Month ago

    So if I am already doing heavy hip thrusts, should I just move them before my squats?

  • JR422 000

    JR422 000

    Month ago

    I guess just warm up with a couple then do them normally after you’ve finished with squats

  • michael p

    michael p

    Month ago

    Always learn something new - and key - from you. I was doing these in reverse. Thanks man!!

  • 6 Bits

    6 Bits

    Month ago

    In reverse, fantastic now what else is reversed? Is Jeff A man or woman?

  • Andi Hochsteger

    Andi Hochsteger

    Month ago

    Thank you so much. I'll trie it tomorrow and hope my knee pains will stop 👍👌

  • Jeffery 'Jeff' Jefferson

    Jeffery 'Jeff' Jefferson

    Month ago

    What if you crush your ballsack?

  • Ashwin Kerr

    Ashwin Kerr

    Month ago

    Jeff has the ultimate body ,watch his videos and he will help you achieve yours.Once you start believing in his channel you will slowly have a wide range of ideas to explore. Wish I could meet you if I ever could.Cheers to ATHLEAN X the all star bodybuilding channel. Your Unknown friend Ashwin Kerr

  • Jessica Moase

    Jessica Moase

    Month ago

    I love your videos!! I have gained so much knowledge and understanding of exercises from your explanations. Please keep doing them :) Question from me, I am new to compound movements with any sort of heavy weights. I'm used to muscle soreness. Until I started upping the weight on squats or trying deadlifts I've never had any back pain or tightness. How can you tell if you are sore because your technique sucks or if it's 'good pain'. I'm worried in particular about my lower back and have been paying a lot of attention to your videos about the glutes. I am desk based so definitely had a 'dead butt' at the beginning.

  • Xavier Vasquez

    Xavier Vasquez

    Month ago

    Loved it :)

  • KTM990WFO


    Month ago

    Hey Jeff, I've been getting back into working out consistently lately and something I really want to improve on is my squat. I'm making progress but today as I started loading some decent weight onto the bar and doing my reps, I felt a moderate tweak in my back. Not my lower back, but around the middle just off to the right of my spine. It wasn't enough to cripple me or anything, but I recognize that something in my form is wrong. I'm squatting to about parallel and making sure to keep the bar movement vertical. Just not sure what's going on but I want to correct it instead of just plowing ahead and causing a more severe injury doing the road.

  • Vimal V

    Vimal V

    Month ago

    Planet Fitness is the closest gym and they got no barbells.. All Smith Machines, urgghhh

  • Samuel Weinzaepfel

    Samuel Weinzaepfel

    Month ago

    @Jeff - Does this also help to improve the deadlift?

Next videos