Why don t I feel any soreness in my hips after squats?

Squat buttocks don't feel it? The difference between the movements of the main hips and the main legs.

Many friends say that there is no soreness in the buttocks after squatting, only the soreness in the front of the thighs, and that is because we do not mainly use the hip muscles to exert force.

Our body will give priority to those strong muscles, so you can do the gluteal bridge or use the elastic band 20 times*2 sets before squatting to activate the gluteal muscles, so that the gluteal muscles will exert more force during the squat.

The main squat is the buttocks.

The feet are wider apart, and the toes and knees are more extended outward;

The angle of leaning over is greater, and the knee is bent less;

The barbell position is down, in the deltoid posterior bundle.

Squats for the main legs.

Feet slightly narrower apart;

The angle of leaning is smaller, and the knee is bent more;

The barbell position is up, on the trapezius muscle.

Summary of the squat method of the main buttocks.

1. Do a good job of activating the hip muscles (gluteal bridge, etc.) before formal training 2. Try to face the toes outward about 30 degrees, and the knees and toes are in the same direction.

3. Squat until the pelvis is parallel or slightly below the knees, and pause slightly.

4. Keep your waist and abdomen tight, waist and back straight, inhale and squat; Exhale and exert force as you reduce, while extending your hips and knees.

First of all, thank you very much for your question, about your question is whether squats have a relieving effect on hip pain, mine is that if your hip pain is pathological, then it is right to seek medical attention quickly. But if your hip pain is coming from anaerobic exercise, then squats have some relief. Why do you say that, first of all, let's understand squats.

For people who often exercise, they must be familiar with what is called squat, squat is an exercise that specializes in practicing our buttocks, it has great benefits for our buttocks, not only can make our buttocks lift, but also make our buttocks line very good-looking. Many people can't see the effect of squat training, because the strength is not enough, at this time, we can use weights to make our training effect have a better improvement, weight training is more difficult, but its effect is very good. After the second squat, our thighs and buttocks will have more obvious pain, the main reason is delayed muscle soreness, that is, muscle fiber breakage and inflammation; The secondary cause is acute muscle soreness, which is the build-up of lactic acid in the muscles.

However, the soreness here can be effectively relieved by long-term exercise, and it is completely safe and secure. If you want to be in good shape, then squats, if you want to improve your abilities, then squats. There are no shortcuts to fitness, and self-discipline gives us freedom.

Squats work the gluteal muscles and provide good relief from local pain, provided that it is done gradually.

The right way to do a squat is:Hip forceWhen squatting, you can't use your knees to exert force, you have to slowly experience the process of exerting force in your hips, and you can clearly feel it after holding it for a while.

People who don't do squats for a long time will feel very sore in their buttocks the next day if they suddenly do too much, so it is not recommended to do too much when they come up. Start slowly, don't be in a hurry, just increase slowly, for example, do it 30 times today, and add another 10 times if you feel good the next day. Generally speaking, after a week, it is not a problem to do it a hundred times a day.

After a while, you will notice that your buttocks are visibly curled, your muscles are visibly stronger, and the blood flow caused by long-term meditation will gradually improve.

I don't know what the cause of your hip pain is, if it is a strain, it is recommended to rest before doing it to avoid a second strain; If it is a lesion, it is better to go to the hospital to see a doctor to avoid delaying the condition; If it is the reason for not exercising for a long time, the squat effect is very good.

The main question asked by others is recovery!! How to recover! How to recover faster!

It's not your spit on the effect! What doesn't work when you exercise? As long as you spend time doing it, what exercise doesn't work?

Are groups coming funny?

This situation shows that the campaign is working.

Here's how to deal with this situation:

1.After the workout, please do some kicking exercises while standing, which can greatly relieve the leg muscles.

2.Don't worry too much about the pain within the tolerance range, the soreness caused by the workout will actually have a feeling of tightness and a feeling of strength.

3.If the pain is unbearable, then take a shower and massage the muscles with the current of water when the water rushes against the body.

You're doing the right thing. Because squats work the thigh muscles and gluteus maximus.

Squats: Mainly work on the thigh muscles and glutes.

Movement: Hold the dumbbells on the side of the body with both hands, or place the dumbbells slightly higher than the shoulders, control them steadily, the feet are naturally about shoulder width, the feet are slightly figure-eight, the chest is straight, and the waist and back are tightened. Squat to the lowest position with your knees bent, then squat with your thighs contracted to restore.

No problem? The gluteus maximus will also be strained when you stand up

It's just a reason for the lack of exercise.

1.Stretching exercises:

The center of gravity falls on the left hand; Distance your left knee from your right foot as much as possible; Turn your body to the right and look up. Feel the stretch in the front of your thighs, hold for 30-45 seconds, and then switch sides. Stretching is a proven solution to leg pain for doing squats.

2.Apply cold and hot compresses.

Apply a cold compress immediately after exercise. Apply a warm compress 24 hours after exercise. Applying a cold compress immediately after a squat may reduce damage to muscle fibers, enzyme release, etc. A hot compress for 24 hours after doing a squat can speed up metabolism and blood circulation, and relieve leg pain.

3.Foam roller extrusion.

Foam roller squeeze can relieve late-onset muscle soreness (DOMS) by using the principle of body self-restraint to relax tense muscles and reduce muscle tension, thereby relieving leg muscle soreness (DOMS) after doing squats.

4.Massage. If the thigh is still sore after 48 hours of squatting, it means that there is still lactic acid residue in the muscle tissue. Massage is a good way to "remove acid from external force" to the muscles.

How to loosen hamstrings when your thighs are sore after squats?

Therefore, we must pay attention to the fact that we should warm up fully before the start of exercise, do not rest immediately after exercise, and do stretching to relax the target muscles, so that the pain will be reduced a lot.

For this part of the thigh, you can stand up straight and hold the ankle with your hand, and bend the calf back so that the calf and the back of the thigh are close to each other, generally so that you can feel the soreness of the quadriceps muscles being stretched, if you can't feel it, the thigh will go back until you feel sore, maintain the posture for 15 to 30 seconds, and then restore.

Of course, this is used after a workout, and if you have soreness the next day, you can do it, but the effect is not so good. It's just that in the next few days, don't do squats, do more stretching, and after that, do squats.

Two days off is naturally good. You've just exercised and you're sure you will.

How to loosen hamstrings when your thighs are sore after squats?