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Your Huck squat. You need to relax your hips first to practice your hips:
Sitting suppresses hip muscles, and Huck doesn’t feel bad about squatting? Relaxing the compensation muscles and awakening the nerve connections in the hip is the key.
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Entering the gym, you confidently step onto the treadmill and hope to carve out a full hip shape with it. But after several sets, your hips feel nothing, while the front thighs ache badly, and even the waist feels vaguely uncomfortable. The coach’s words “Your glutes are weak” echo like a curse.
You start wildly increasing weight and sets, but the result is often thicker legs, more tired waist, and still “sleeping” buttocks.
The root of the problem is not that your glutes are truly “weak,” but rather that they have been long-term sedentary “kidnapped,” entering a state of “suppressed hibernation.” In the Hack Squat—a movement that should be dominated by glutes—it is forcibly silenced, while the waist and leg muscles take over as the “main performers.”
I. How prolonged sitting ‘kidnaps’ your glutes?
When you sit for hours each day, your body adapts and forms a pathological stable state:
1. Glutes ‘laid down’: Sitting posture causes hip joints to remain flexed, stretching the glutes over time. The nervous system considers them inactive and reduces nerve drive signals, causing them to enter ‘sleep mode’.
2. “Compensatory muscles” take over: To maintain sitting posture, your hip flexors (upper front side of thigh) become tense and shortened, while lumbar muscles and quadriceps