File :-(, x, )
Anonymous
Hello /fit/
I have a dilemma

Whether I do squats, barbel squats, or weighted pack hikes, it seems that my thighs and quads are hard hit, but my glutes and hammies aren't sore at all. Because of this, my thighs are quite disproportional to my ass and hammies.

Am I making some common mistake?
>> Anonymous
Do some deadlifts.
>> Anonymous
soreness means nothing. but check your squat technique, make sure you are sitting back and activating glutes/hams...
>> Anonymous
depends on your stance too

close stance, you'll utilize your quads more

more than shoulder width, you'll utilize your hams and glutes more

shoulder width is optimal
>> Anonymous
Initiate the Squat by moving your ass OUT instead of bending the knees. This will help keep your shins vertical and your knees from moving past your toes.

When your knees move too far forward in a Squat, you're losing glute/hamstring recruitment and it becomes what Rippetoe calls a "standing leg press."
>> Anonymous
this means you're probably doing your squats wrong. your ass should go below your knees when you do a squat, and the first part of your body to go up should be your ass.

you might need to lower the weight your squatting to do them properly.
>> Anonymous
more colored muscle pictures like this plox/

preferably with different intensities
>> Anonymous
also, pretend you are squeezing a coin in your ass so that every time you come to the top of your squat you should have them cheeks clenched like crazy.
>> Anonymous
wrap a stretch band around your knees, take a normal stance (should be tension from the band), and squat with a small amount of weight.

i guarantee your hips will be firing then. this is to get them working again
>> Anonymous
Maybe you should go a bit more down when you do squatz