I'm a woman and read that quad dominance is normal for women. I can do a full body workout and won't feel anything in my glutes and hamstrings. Only my quads will burn for 3-4 days. I can't squat properly.
My heels will not stay down no matter how hard I try. Even during bodyweight exercises, my body when doing glute activation exercises will lean (bird dog) probably due to some weakness.
I can't even squat the bar and do SS because of these issues. I have tried to strengthen my body with kettlebell work and machines but it barely makes a difference. I don't know what to do.
Just l2ignore memes and do hyperextensions or sprints.
Done.
Elijah Sullivan
Is sprinting really going to do anything?
Austin Williams
It isn't "quad dominance", you just lack mobility. If you wanna be able to squat then hold the lowest position you can achieve with your heels on the floor and then progress from there.
you might have shit ankle mobility. If you can't squat without coming on your heels put plates under them and just squat that way.
Jackson Clark
>browsing reddit at all Yikes.
Jack Fisher
Have you tried both lowbar and highbar squats? Pick whichever suits you better.
Jackson Cox
work on ankle flexibility, core strength, and low back strength to fix
roastie whore
Lucas Rivera
Your hamstrings don't play a significant role in moving the barbell while squatting and your glutes and quads are the main movers period. Anybody saying otherwise is a dipshit
Hudson Stewart
>SHITPOSTING ON Jow Forums
Dominic Barnes
>saying yikes unironically
and the real reddit was spotted immediately
David Morris
>watching porn is considered coping like binge drinking and doing drugs
all the more reason i need to quit
Aaron Cooper
My glutes are weak I guess. I don't understand how this so so bad. My hamstrings and glutes are just pathetic. I was told to do goblet squats to help and I never felt my glutes.
Easton Torres
>thinking irony is unirony Brainlet detected.
Caleb Davis
Do you actually squeeze your butt at the top of the squat? You have to pay attention to that. That was an issue for me where I wasn't engaging my glutes if at all and I was getting lower back pain for it. It is probably easier for guys to do that since it is like fucking the air or something.
Logan Stewart
Nobody has posted any real answer yet.
Every time I've taught someone how to squat that wasn't older than 50 had enough mobility to squat to depth, so flexibility isn't your problem. You need to learn to keep your knees from shoving forward, you do this by forcing your hips back into the squat, imagine sitting into a low chair. What gave it away is you saying you can't keep your heels down - you can if you keep your knees from jutting forward, it's just that your ankles don't have enough mobility to let your get away with shit form.
Michael Edwards
Do hyperextensions. You will definitely feel that shit in your hamstrings and lower back, and based on what I experienced the glutes or whatever is beneath them
Adam Lopez
>not a single reply to this post despite being the only good answer OP, stretch, you massive whore.
Matthew Rivera
'Feeling' an exercise doesn't really mean anything. Keep squatting and dead lifting until you can move some decent weight and you'll have a good butt. If you can't keep your heels on the floor then you need to increase your ankle dorsiflexion or stop leaning forward and shunting the weight in front of your feet.
Christopher Smith
How is that different from just squeezing the butt without lifting any weight? I'm like OP except I have the mobility of a worn out ragdoll - can 3rd world squat like the best of pajeets but I don't feel like I'm ever using my ass for anything.
William Ortiz
Holy fuck just stretch, my gf came to me with the same problem of her heels coming up all she needed was a few hammy massages and a stretch
Joseph Hall
no need to squat, if you dont want bigass legs you shouldn't do them. instead do hip thrust, and hip adductor machine and cable pull through these 3 will give u ass with no shitty quad monster legs that make your knees ugly in a skirt. if you want more ass you need a good back and abs so do hanging back extension and stop wasting your time on squats it is not worth it.
You have to do in one motion. As you are coming up from the squat you need to squeeze your butt and it will help you lock your pelvis in place and drive the hips better.
Jaxon Edwards
Agreed with this most people have the flexibility but the inability to cue the muscles in the right order.
Try these things OP
Start with goblet squats and use small weight plates under your heels or get some squat shoes. Once this is comfortable start goblet squatting without the raised heel focus on sitting back but keeping your torso and chest upright.
Supplement these goblet squats (kettlebell or dumbbell doesn't matter) with barbell box squats in a wide stance. Learn to lower yourself down slowly to a box or bench then power up immediately by squeezing your ass cheeks and keeping your chest up. The trick is to just tap the box or bench with your ass not sit down fully on it, the box is touching yo ass is basically a signal to power up and a training aid to sit back to .
After a few weeks of these 2 lifts in combo you can start to try a fully depth barbell squat.
Sumo deadlifts will also aid building you up for proper squats and keeping your feet planted and body centred at depth.
Jordan Bailey
>doesn't like girls with big legs and thighs faggot
