Hi, im starting to do squats as i can do them during the day while using the computer (taking a 1-2min break a few times during the day) but i feel they are working my legs and not my glutes, or maybe my lower back even, I must be doing something wrong because i heard they are good for the glutes aswell

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[–] 1 point 9 hours ago (3 children)

I'm currently also working on my squat form, and Figure 2-8 on PDF page 18 of Rippetoe's book is instructive.

Basically, I found that to really work the glutes, I needed the hip angle (as labeled in diagram A) to be as small as possible at the bottom of the squat. This requires leaning forward at almost a 45 degree back angle at the bottom of the squat -- otherwise I can't achieve as tight of a hip angle (as shown in diagram B, if I were to remain mostly upright). As you rise, the hip angle straightens up, as does the back angle, until you're all the way upright. The key is that the back angle is only needed to not fall forward; the large change in hip angle is what you're trying to achieve.

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  • [–] [S] 1 point 4 hours ago (1 child)

    I don't have a bar, im using a 6lt water water jug that i hug around my chest, prob gonna upgrade a bit filling it up with sand when i get better

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  • [–] 2 points 9 hours ago

    as divided as i am on rip, that's a really good way to articulate the mechanics of it.

    I'm kind of forced into the 45 deg back angle because i have such a short torso relative to the length of my limbs.

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