Squats: Why You Don't Feel Them & How to Fix It

Why don't I feel squats?

If you're not "feeling" your squats in the intended muscle groups like the glutes and quads, it often stems from issues with form, muscle imbalances, insufficient load, or a lack of neuromuscular connection, rather than the exercise being ineffective.

Understanding "Feeling" in Exercise

When we talk about "feeling" an exercise, we generally refer to the sensation of muscle activation, the burn of metabolic fatigue, or the subsequent delayed onset muscle soreness (DOMS). It's crucial to understand that a lack of intense "feeling" or soreness does not automatically equate to an ineffective workout. However, a complete absence of sensation in the target muscles during a complex movement like the squat can indicate that other muscles are compensating, or that the primary movers are not being adequately challenged.

The Critical Role of Proper Form and Technique

The most common reason for not feeling squats in the intended muscles is suboptimal form. Squats are complex, multi-joint movements, and small deviations can significantly alter muscle recruitment patterns.

• Insufficient Depth: Not squatting deep enough (i.e., hips descending below knee level, or at least to parallel) limits the range of motion for the glutes and hamstrings, primarily engaging the quadriceps. Deeper squats enhance glute activation.
• Knees Caving In (Valgus Collapse): This often indicates weak glute medius muscles or poor motor control, causing the quads and adductors to dominate, reducing glute maximum activation.
• Leading with the Knees vs. Hips: Initiating the squat by pushing the knees forward instead of simultaneously pushing the hips back can shift emphasis heavily to the quads and reduce glute and hamstring engagement.
• Excessive Forward Lean or Upright Torso: While individual biomechanics play a role, an extreme forward lean might indicate weak glutes or hamstrings, while an overly upright torso can limit hip hinge, reducing posterior chain activation.
• Lack of Core Engagement: A stable core provides the foundation for powerful lower body movement. Without it, stability is compromised, and the efficiency of force transfer to the primary movers is reduced.
• Improper Foot Placement: Feet too narrow or too wide, or toes pointed excessively in or out, can alter hip mechanics and muscle recruitment. Generally, a stance slightly wider than shoulder-width with toes slightly flared (10-30 degrees) is a good starting point.
• Rushing the Eccentric Phase: The lowering (eccentric) phase is crucial for building strength and muscle. Rushing through it reduces time under tension and the opportunity for controlled muscle recruitment.

Unmasking Muscle Imbalances and Weaknesses

Even with seemingly good form, underlying muscle imbalances can prevent target muscles from firing effectively.

• Gluteal Amnesia (Inhibition): Prolonged sitting or lack of specific glute activation exercises can lead to inactive or "sleepy" glutes. Other muscles, like the quads, lower back, or hip flexors, then compensate.
• Tight Hip Flexors: Overly tight hip flexors can inhibit glute activation and pull the pelvis into an anterior tilt, making it harder to achieve proper squat depth and engage the posterior chain.
• Weak Core Muscles: A weak transverse abdominis or obliques can lead to spinal instability, forcing other muscles to compensate and reducing the efficiency of the squat.
• Poor Ankle Mobility: Limited ankle dorsiflexion (ability to move shin forward over foot) can restrict squat depth, causing the heels to lift or forcing excessive forward lean, impacting glute and hamstring engagement.
• Dominant Quadriceps: For individuals who primarily engage their quads in daily activities or other exercises, these muscles might naturally take over during squats, even if the intent is to target the glutes.

Are You Lifting Enough? The Importance of Progressive Overload

If your form is excellent and you have no major imbalances, the issue might be one of intensity.

• Insufficient Load: If the weight is too light, the target muscles may not be challenged enough to elicit a strong "feeling" of work or fatigue.
• Low Volume: Too few repetitions or sets might not provide enough time under tension to create the metabolic stress associated with a "burn."
• Lack of Proximity to Failure: For muscle growth and strength adaptation, training close to muscular failure (or with a high RPE – Rate of Perceived Exertion) is often necessary. If you're easily completing sets without significant effort, you won't "feel" much.

The Mind-Muscle Connection: A Neuromuscular Bridge

This refers to the conscious effort to focus on contracting the specific muscles you intend to work during an exercise.

• Lack of Focus: If you're simply going through the motions without actively thinking about squeezing your glutes as you stand up or controlling the descent with your quads, the neurological signal to those muscles might be weaker, leading to less perceived activation.
• Global vs. Local Focus: Some individuals naturally recruit muscles globally. While this is effective for moving weight, a specific local focus can enhance the "feeling" in target muscles.

Anatomical Variations: How Your Body is Built

Individual bone structure can influence squat mechanics and, consequently, which muscles feel the most strain.

• Femur Length: Individuals with relatively longer femurs compared to their torso often find it harder to maintain an upright torso during squats, naturally leaning forward more, which can emphasize the posterior chain (glutes, hamstrings) over the quads.
• Hip Socket Depth and Orientation: Variations in hip anatomy can affect how deep one can squat comfortably and which muscles are optimally positioned to contribute.

Beyond Soreness: Understanding Training Adaptation

It's important to differentiate between muscle activation and Delayed Onset Muscle Soreness (DOMS).

• Reduced DOMS Over Time: As your body adapts to a training stimulus, you will experience less soreness. This doesn't mean the exercise is no longer effective; it signifies adaptation and improved recovery.
• Effective Training Without Soreness: Many highly effective training sessions, especially for strength or power, do not result in significant soreness. The goal is to stimulate adaptation, not necessarily to cause pain.

Actionable Steps to Enhance Your Squat Sensation

1. Prioritize Form Over Load: Start with bodyweight or very light loads. Video yourself from the side and front to identify form flaws.
2. Drill Foundational Movements: Practice hip hinges (like Romanian deadlifts) and glute activation exercises (e.g., glute bridges, band walks, clam shells) before your squats.
3. Improve Mobility:
   • Ankle Mobility: Perform ankle dorsiflexion drills (e.g., knee-to-wall drills).
   • Hip Mobility: Incorporate hip flexor stretches and internal/external rotation drills.
4. Activate Your Core: Before each set, brace your core as if preparing for a punch.
5. Focus on the Mind-Muscle Connection: Consciously think about driving through your heels and squeezing your glutes at the top of the squat. You can even place your hands on your glutes to feel them contract.
6. Tempo Training: Slow down the eccentric (lowering) phase (e.g., 3-4 seconds down) to increase time under tension and enhance muscle awareness.
7. Vary Your Stance: Experiment with slightly wider or narrower stances, and foot flare, to find what feels most effective for your body.
8. Progressive Overload: Once form is solid, gradually increase the weight, reps, or sets to provide a greater stimulus.
9. Accessory Exercises: Supplement your squats with exercises that specifically target the glutes (e.g., hip thrusts, step-ups) and quads (e.g., lunges, leg press) to build strength in those areas.
10. Seek Professional Guidance: A qualified personal trainer or kinesiologist can provide personalized form correction and programming tailored to your body and goals.

By systematically addressing these factors, you can improve your squat mechanics, enhance muscle activation, and truly "feel" the powerful benefits of this fundamental exercise.