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
yeah, they’ll properly activate during those exercises.
the idea is that if your glutes are dormant, other muscles in the posterior chain (including your hamstrings and spinal erectors / lower back) will overcompensate.
glute bridge / hip thrust is also an excellent way to directly target those muscles for growth.
you can try thrust a friend or partner (sounds sus, I know) in lieu for a ketttlebell, dumbbell, barbell etc, and even try single leg to effectively double your working weight, and help target stabilising muscles within your trunk.
damn called out for being single on my first post huh? hshshs, I’ll try this tho and see if it improves
friend or partner, anyone willing to help (it’s honestly a pretty big ask in either case!). Failing that, any weight you can safely have on your lap for hip thrust will do well.
let us know how you get on!