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.




    5 days 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…

  • Dennis HP

    Dennis HP

    2 days ago


  • Aravind Barath

    Aravind Barath

    2 days ago

    Give your thoughts on One Day A Meal diet

  • Artur D

    Artur D

    3 days 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

    3 days 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.

  • Alex1120


    4 days ago

    ATHLEAN-X™ update I emailed support and showed them the video that I did win they quickly resolved the issue! This is not a scam as most people say it’s all about luck so keep trying!

  • Josiah Kratz

    Josiah Kratz

    3 hours ago

    “The art of woke muscles.” By Jeff Cavalier

  • Greg Frisari

    Greg Frisari

    6 hours ago

    I’m a little confused by this. Jeff uses a high bar position but it seems like he’s saying to drive with the posterior chain like a low bar squat instead of driving with quads as in a high bar squat. It almost looks like a hybrid of a high bar and low bar squat. 🤔

  • Justin Lopez

    Justin Lopez

    10 hours ago

    hey jeff, what about for hip pain?

  • Armand B.

    Armand B.

    13 hours ago

    im not gonna lie down with my back on some dirty floor in gym. Jeff gotta visit average gym...

  • ratata


    17 hours ago

    Jeff, I cannot feel lunges in my back leg at all! Helppp



    18 hours ago

    Great Tip Mr Jeff. Wish you could add tips on how to avoid hair loss while squatting or heavy lifting , as I understand squatting induces more hair loss , Thanks

  • Nic Lopez

    Nic Lopez

    19 hours ago

    Jeff do a max out day we wanna see what your lifts are

  • ItalianBrownsFAN


    20 hours ago

    Why do weightlifters use the knee forward method then? With no issues and super strong and developed

  • just me

    just me

    Day ago

    I enjoy every video you have. Finally, I bought the AX-1 program and love it! Today, I bought your supplement stack. Thanks so much Jeff.

  • C875


    Day ago

    Thank you! I tried this today and it worked very well. No knee pain and probably the easiest set I've ever done.

  • bellmeisterful


    Day ago

    This is what natural looks like people! Countless times I comment saying I dont take advice from magic muscle guys. They cheated, and in a huge way. Then I get tons of dudes who dont know what theyre talking about try to argue that their mass is attainable naturally. Go back and look at this guys mass. Now you know.

  • wolverinexx2013


    Day ago

    At times it seems like jeff has a magic crystal ball and can see us in the gyms across the world almost always when i do an improper form due to a weak or a muscle not firing up a day or two later a new video pops up explaining why that is .. Thank you so much jeff without question you're The Man!!

  • Malte Kammersgaard

    Malte Kammersgaard

    Day ago

    I think I love Jeff. But I'm pretty sure Jeff loves Jeff too. I'd lose this battle everyday.

  • WithTheBears


    Day ago

    I always feel the bride/hip thrust as tension in distal quad in an uncomfortable way?

  • John Barnett

    John Barnett

    Day ago

    Hip thrust...problem 1 solve. Brilliant! Thank you, Coach Jeff

  • Kuldip Waid

    Kuldip Waid

    Day ago

    Jeff can you lift 2 x 10 kg daily dumbbells in each hand and do it daily with no negative setback I'm not training to build muscle I'm needing to lose fat however I have some reasons I can't engage my legs right now or why i can't lift heavy aswell because it will engage my core to much causing strain on another situation, so I'm doing arms and shoulders but In light weight which is 10kg it's not too light but not too heavy where I feel i can't do it everyday I mean look at the old time lifters and club swingers in india, it's cool right to loft this weight, let me know cheers

  • andresd11


    Day ago

    Please i need some exercices to work on my golf swing distance (courses are getting too long) and also working on my abs/core without neck pain. PLEEEEEEEEAAAAASSSEEEEEE JEEEEEEEFFFFFF S.O.S. HELP HELP I NEED SOMEBODYS HELP NOT JUST ANYBODYS HELP, I KNOW I NEED JEFFS HEEEEEELP!

  • jake austin

    jake austin

    Day ago

    I do a home workout where I have 10 sets of 37 push ups an a 20 minute abs in sets of a minute per exercise. Do I do each set of push ups in between each ab set or all push ups then all abs

  • Andriotti Jr.

    Andriotti Jr.

    Day ago

    Hey, Jeff... What do u think about Nordic Curls? Some people say it offers great gains, but some people say it can really injury the knees in a long term routine.

  • to SKY

    to SKY

    Day ago

    Its ok to eat bread if u want a 6 pack?

  • Tim Kim

    Tim Kim

    Day ago

    Hey can anyone answer this question for me? So my friend and I got into an argument about benching with your back arched and not. The other guy I’m arguing with saying that the flat bench is way more beneficial to reach your goal. He’s saying you get a longer range of motion while exerting the most amount of strength possible. While on the other hand I arch my back while I bench and he says why I do it. First I don’t want to injure myself and second I’m able to lift way more while also building muscle. I just don’t understand why he’s arguing that flat bench is way more beneficial because I don’t think it is. So the question here is, Is flat bench more beneficial than benching with your back arched and Why or why not?

  • Ebony Jordan

    Ebony Jordan

    Day ago

    How can I properly prepare for lunges to get full range.

  • wanted 6789

    wanted 6789

    Day ago

    Thank you so much for this tip jeff!!!

  • Antonio


    Day ago

    I should be deadlifting more. Can you do a similar video for deadlifts?

  • Grigore Ureche

    Grigore Ureche

    Day ago

    Hi.Can you recommend me or make a video about a training program to increase power using dumbells and the bodybuilding equipment you can find in every gym?Thank you for your kind answer.

  • Joslyn Jade Christie

    Joslyn Jade Christie

    Day ago

    Awesome video! Thank you!

  • Mohammed fadhily

    Mohammed fadhily

    Day ago

    Our father, who lifts in heaven, Hallowed be thy gain, Thy swole be come, Arms will be done, On earth, as it lifts in heaven, Give us this day our daily pump, And forgive us our rest days, As we have also forgiven out spotters, And lead us not into cross-fit, But deliver us from leg day, Amen

  • NiRo276


    Day ago

    Stupid thumbnail..

  • RickfromColorado


    Day ago

    Thank you! Too many people think Jason Blaha does a correct squat when in reality, he does not. But! He talks all his smack about u.

  • Lance Love

    Lance Love

    Day ago

    So always poop and always scoop...don't shoop.

  • Jamuna Rani

    Jamuna Rani

    Day ago

    Is it useful to go to gym for just 30 days and leave does it give any defects I need answer plz

  • lucian kristov

    lucian kristov

    Day ago

    I've bulked up so much because of this dude. You're badass and thank you very much for teaching us how to do things properly. 💪

  • Landon Hale

    Landon Hale

    Day ago

    i’m squatting 190 4 reps for a 5:3 130 pound wide receiver in football is that good for my size??

  • Matthew Ondricek

    Matthew Ondricek

    Day ago

    Everyone who thumbs down this man's videos needs to post body pics.

  • Boostedfit


    Day ago

    I have became a big fan of squats lately. My glutes are really weak so I have been doing those hip thrusts on the regular. The videos you make are very helpful no matter what body part it is. Thanks Jeff

  • Brady Vernon

    Brady Vernon

    Day ago

    Anyone else concerned with how Jeff centered the bar on himself doing the hip thrust

  • naitcst


    Day ago

    Do a collab video with jacksepticeye Jeff since Jack has been following you on Instagram?

  • lee mulero

    lee mulero

    2 days ago

    What are your thoughts on Hack Squats?

  • Danny Oberender

    Danny Oberender

    2 days ago

    I really want to see some videos on kt tape, biofreeze, and goods you can use for when you are injured.

  • CMDR g_geezer

    CMDR g_geezer

    2 days ago

    What do you think to this Jeff???

  • Jowairiyya Abdollah

    Jowairiyya Abdollah

    2 days ago

    I love..right knee needs protection

  • Apos Eastwood

    Apos Eastwood

    2 days ago

    Sometimes I ask myself "Is there anything left that Jeff can teach us that he didn't teach us before?" and then the notification bell rings and twlls me that athlean x uploadec a new video

  • Raja Awais

    Raja Awais

    2 days ago

    Plz talk about reverse dieting.... Plzzzzzz... Tell us what is this????

  • Julian Louw

    Julian Louw

    2 days ago

    Hey Jeff i've been struggling with deadlifts because im tall it is uncomfortable for me to get down low any advice?

  • Joao Felipe Nunes de Miranda

    Joao Felipe Nunes de Miranda

    2 days ago

    The struggle was real for me when doing squats or leg presses until i saw this tip on Instagram! My leg days are way better now! Thanks a lot man. Lifesaver 🤘🏼

  • ap5170


    2 days ago

    Is he watching me workout? Because he keeps posting about things I’m lacking on....🤔

  • Saleem Saifi

    Saleem Saifi

    2 days ago

    Finding Jeff memes...

  • Karson Bys

    Karson Bys

    2 days ago

    Does any body know how long it will take me to get 16in(they are currently 12in) arms? I am 16, skinny(6,1 and 154lbs) and I work out 6 days a week

  • James Palmer

    James Palmer

    2 days ago

    Face pulls may be a running joke, but when I started adding them to every workout, my posture started correcting, my shoulder pain diminished, my front delts stopped leading on the bench, my thumb pain caused by the tight delts finally went away... DO YOUR FACEPULLS! And do them right! 10 sets of 1!

  • 킴쿠엔틴


    2 days ago

    Thank you for your great videos! 감사합니다!

  • Zeeshan ch

    Zeeshan ch

    2 days ago

    Hey bro video on German volume training

  • Garren Kumps

    Garren Kumps

    2 days ago

    FACE PULLS !!!!

  • Succubusisis


    2 days ago

    Make some "feel the hinge" shirts!

  • TheEric5109


    2 days ago

    Perfect time for this video for me, thanks so much!

  • 69_urmomgay_69


    2 days ago

    I understand if he doesnt know or doesn't care but guy named Jason Blaha keeps telling how Jeff is wrong with abt every video he does abt lifting. I Would love to see some comedy sketch on that guy.

  • Cobrakay2003


    2 days ago

    I made a caked last night and it got burned so instead of learning how to bake I decided to cut off the burnt pieces and imagine I fixed the problem. I used the same logic as a guy who think warming up the ass is the key to avoid knee pain instead of working on doing the squat properly.

  • Adegbolade Adebote

    Adegbolade Adebote

    2 days ago

    Jeff always coming through with the nuggets... Deffo going to be including this in this week's leg day !

  • Daniel Casuga

    Daniel Casuga

    2 days ago

    hello! I just want to ask if it's okay to workout late at night? because I'm too busy at work and it's the only available time I could do exercises. Please enlighten me. Thank you!!!!

  • MrKickButt69


    2 days ago

    Yo Jeff you motivate me so much you look k awesome man

  • William Tomkiel

    William Tomkiel

    2 days ago

    Is de-segmentation the same as or , if not, related to another squat failure move> buttwink? If so, how. de-segmentation also sounds like a failure to maintain optimal "sit back" for that vertical alignment and less knee forward formfail

  • koudacyen


    2 days ago

    Wheres the perfect ab workout?

  • Jerome Jackson

    Jerome Jackson

    2 days ago

    Can you do a video on going to failure and whether you should everytime and if so when and whether it’s really true that you’ll need more recovery if you train to failure please.

  • I M

    I M

    2 days ago

    Can you make a vid about sumo vs conventional deadlift?

  • deanopain


    2 days ago

    Would kettle bell siwings also help prior to a squat?

  • shahad


    2 days ago

    Please talk about muscle knots and why - how they happen and how to fix it

  • maxim yakovlev

    maxim yakovlev

    2 days ago

    subscribed since July 2016!

  • Focus Fitness

    Focus Fitness

    2 days ago

    always posting helpful material

  • junior Yash

    junior Yash

    2 days ago

    Sir please give some information how can I get reilif from shin splint pain, please make a video about this.

  • הגר נוימן

    הגר נוימן

    2 days ago

    how do i lose that 2 pounds of fat as an already fit girl .i have a lot of muscle (i mean that i dont need to gain any more muscle) and a small amount of fat. but still with about 2 pounds of "unnecessary" fat. i dont find any videos about this kind of subject. neither than that, i really like your videos and i find them a big help! (sorry about my grammar im not an american...;))

  • Shihan Ong

    Shihan Ong

    2 days ago

    Yo jeff! I'm a Brazilian jiujitsu fighter. Mind to do some video on strength and conditioning for bjj fighter?

  • Svensk Höger

    Svensk Höger

    2 days ago

    Hey Jeff I don't like having to lie down on the floor to train abs, how about a more athletic core workout with exercises that you do on your feet?

  • Master Rlayang

    Master Rlayang

    2 days ago

    This helped me a lot, thank you Jeff!

  • Dennis Adams

    Dennis Adams

    2 days ago

    I will have to add this into my next leg day. I have a problem with bending with the knees and then using my back to lift going back up. I have to learn how to use my hinge and knees at the same time.

  • HOLLYWOOD UNAPOLOGETIC! - Filmmaking Essentials

    HOLLYWOOD UNAPOLOGETIC! - Filmmaking Essentials

    2 days ago

    Right on! Thank you, Jeff!

  • Taylon Silmer

    Taylon Silmer

    2 days ago

    Hey Jeff, have been trying to explain to a friend why the big 4 movements (bench, ohp, squat, deadlift) matter so much. It would be great to have one video that goes through that specifically :)

  • Pig Latin

    Pig Latin

    2 days ago

    Hit the nail on the head just as always Jeff, the exact trouble I've had with squats lately.

  • Lawrence W

    Lawrence W

    2 days ago

    It looked natural for your knees to be bent over your toes. I constantly have back pain from squats when I try and keep the knees parallel to the toes. I’ll try the thrusts in the morning and start light. Thanks for your help bro!

  • Olivia Ortiz

    Olivia Ortiz

    2 days ago

    Oh how I needed to know this😘😘😘 thank U:D

  • Chronic Mom Voice

    Chronic Mom Voice

    2 days ago

    Hey Jeff.. I have a tendency to fall backwards when squatting all the way down. I normally place my heels on an incline, providing a little lift in order for me to squat all the way down. Is that ok? Or do you recommend something else. Thanks 😊

  • Brett Biederman

    Brett Biederman

    2 days ago

    Chronic Mom Voice If you keep your core tight by sucking in tons of air and holding it then you’ll have an easier time staying upright. It could possibly be an ankle mobility issue but idk. Elevating your heels is just treating the symptoms not the underlying cause of balance failure.

  • Роман Бондаренко

    Роман Бондаренко

    2 days ago

    Здравствуйте, есть на русском языке видео у Вас?)

  • Ahmed Amad

    Ahmed Amad

    2 days ago

    Clutch! I do hip thrusts from time to time. But I will definitely do this first.

  • Jorge Rocha

    Jorge Rocha

    3 days ago

    Can you do a video on how to open up your hip flexors more?

  • Chris Herman

    Chris Herman

    3 days ago

    Quick question, what protein bar or bars do you use or recommend?

  • TideFan Yankee

    TideFan Yankee

    3 days ago

    I've always been told to try to stay as upright (in the torso) as I can when I squat. NOW I know why I have had some of my knee problems. I naturally posterior load and it feels much more comfortable for me, and I feel it more in my glutes. Arnold said in one of his books that taller guys bend more at the waist and have a hard time staying upright like many coaches tell you to. It's all becoming clearer now.....

  • Seraph Starman

    Seraph Starman

    3 days ago

    Make an least for athlean x programs

  • SNiiPez Aim

    SNiiPez Aim

    3 days ago

    I have a very serious question. How can I build strength but not size?

  • Exú Caveira

    Exú Caveira

    3 days ago

    My squat improved a lot after i started warming up with glúteos exercises. PS: no more back pain.

  • His Majesty Lord Smenkhare

    His Majesty Lord Smenkhare

    3 days ago

    Hey Jeff I seem to have a large rib cage, my doctors tell me my posture is good but I always look fat and rounded in the front because my rib cage being so large (and me being a rather slim rock climber) has the illusion of making me look pudgy arou d the middle especially in clothes. Is there a way to fix this aesthetic without bulking too much (as this would affect my rock climbing ability) thanks in advance if you see this keep going with the good work.

  • Lazyspice


    3 days ago

    I’m suffering from a right fibular fracture. Can you make a video on how to create a workout routine around such injuries? It can be discouraging going back to the gym after bigger injuries, so guidance on how to work around them would be great Jeff. Thanks!

  • juho toivanen

    juho toivanen

    3 days ago

    Hey Jeff, can you make a video about stretching different parts of the quads? cant find any clear instructions on other youtubers videos.. would really help a lot because i'm having trouble with a really tight vastus lateralis or the ''outer quad''. I love all of your videos and i cant think of a video of yours that hasn't been helpful and that is why i want to thank you for all of your help that you have provided me so far.

  • Deonicio Lopez

    Deonicio Lopez

    3 days ago

    I need knee exercise because my knee doesn’t stay in the socket but I have good legs,

  • NonlinerBobcat !

    NonlinerBobcat !

    3 days ago

    Just posted a 1 year transformation video. Sorry if its sucky. Windows movie maker is all I had

  • Leto M.

    Leto M.

    3 days ago

    Congrats. 👏👏👏 In any case,you benefit from the hip thruster...😉

  • Trinity Dankemeyer

    Trinity Dankemeyer

    3 days ago

    Hey Jeff I have scars from surgery about 20 years ago, will they make deformations in my muscle gains? One is a 2×1" scar on my pec. I already se a slight dip in the muscle from it. The other one is 10-12" from mid abs to hip cutting across the oblique from a splenectomy. Not sure if that one has any noticeable deformation as my abs are under developed and covered by fat. I'm at about 22% body fat.

  • Avi Selah

    Avi Selah

    3 days ago

    I’ve been watching bodybuilders and trainers for years on USdownload and Jeff is honestly the most REAL and genuine guy you will ever find, I promise. I had shoulder issues in the past, and I took his advice and they are healed and a lot stronger thanks to Jeff. One of the only person which actually understands the anatomy of the body and truly knows what he is talking about. No shortcuts, no bullshit! Keep it up Jeff!



    3 days ago

    Does any one remember the episode wear Jessie did burpies for gummy bears, a co worker swears that gummy bears are good for recovery

  • VilleBalla


    3 days ago

    The dedication Jeff has for showing us this even though he's talked how much it pains him to do squats is amazing.

  • Mars 497

    Mars 497

    3 days ago

    Jeff how do you work on strengthening glute medius while still keeping the area supple instead of getting sore and tight? Basically how do you pair strengthening exercises with stretching exercises properly to make gains in those weak areas like the glutes without the early stages feeling like setbacks?

  • Chucky Wright

    Chucky Wright

    3 days ago

    his veins are always waving hi

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