Due to a past injury I find activating certain muscle groups difficult. Something I learned in physio is to focus on the muscle group you are trying to work. For say glutes and hams during a squat focus as you do. On the up motion, from the bottom focus weigh in heels, imagine the hamstring stretched then contracting as you move, imagine the glutes driving the hips up and forward. I've had much more success when I'm mindful of what I'm doing, instead of just physically doing.
[–] vivalafreakshow [S] ago
Great tip, I actually tried that earlier today and it made it much easier.
[–] Warborn304 ago (edited ago)
You should consider what squat form your using in the sense of low bar vs high bar. Low bar activates the posterior chain way more than high bar. Also what you're explaining sounds like a front squat right off the bat. As Landao said definitely think of it as a compound movement, and remember to push the bar with your body too and not just your legs. Look up Alan Thrall on youtube.
[–] 2face-Maze ago
The bar's path must go directly up and down, no deviation. keep centered with the middle of your foot. Always watch your form, and hunt more and more videos on the matter, both professional and amateur alike. Absorb all information on form and movement, mainly because it sounds a little like form is a concern. Take videos of yourself doing it, post as a 'form-check' or even just critique yourself. But never use mirrors and critique at the same time as the lift -- you will throw yourself and your form off.
Always, be safe.
[–] ape147 0 points 1 point 1 point (+1|-0) ago
Not sure what you are lifting but if you're form is off you shouldn't be using weight. Although squats are one of the best exercises you can do, form is critical and doing it incorrectly can harm your body. Check out Mark Rippetoe's 'Starting Strength' to create a good base for doing the exercise. Alternatively, you may want to have someone that knows what they are doing do a form check for you.
[–] sailor_twift 0 points 1 point 1 point (+1|-0) ago
[–] Warborn304 ago
Also a really good link I do 5x5 and it's awesome, with a treasure trove of information.
[–] EarlPoncho 0 points 2 points 2 points (+2|-0) ago
if you don't feel anything in the butt area you may have bad form or you may just not be going low enough. are you getting to 90 degrees or what?
[–] vivalafreakshow [S] ago
Yes I'm going low. Could be form then I guess, Im not in shape at all atm.
[–] [deleted] 0 points 2 points 2 points (+2|-0) ago
[–] vivalafreakshow [S] 1 point 1 point 2 points (+2|-1) ago
I feel like I do that already :S Maybe I should do it in front of a mirror to figure out what Im doing wrong.
[–] Internet_Celeb ago
Are you sure you're going deep enough? You don't necessarily want to feel it all in your butt cheeks, I end up feeling it much worse on my quads and lower glutes if I don't go low enough.
[–] vivalafreakshow [S] ago
Im going low, low enough to get a 90 degree angle from my feet to my butt.