Hip muscles - gluteals

[Krump]

Yesterday I had a heavy squat session. I failed on my last set but my legs weren't tired at all - I realized my limiting factor on this particular day was in my hips. This morning I noticed I have VERY sore gluteus medius muscles. I am thinking this is typical since the squat is mainly a hip strengthening exercise. But I am wondering - is it normal for the hips, chiefly the gluteus medius to be the "weak link". I guess what I am asking is - my sore gluteus medius isn't a sign of bad form or technique is it? Isn't it normal for this muscle group to bare the brunt of the work? If not I would think it means I am squating wrong which I hope is not the case. Thanks for the input.

[muddy]

Need more details: body weight, training history, squat weight, current program. Do you have a training log?

1) Are you sure the glutes are the weak link? Being especially sore the next day is not a definite sign they are the weak link. Do you have other reasons to think so?

2) If in doubt about form, post a video. Too many variables are at play to make a guess about whether this indicates a form problem. If your glutes really are a weak link, it doesn't really matter much if this is typical. It just is the deal for you, and you go from there.

[Subsistence]

I often find that when one certain muscle is rather sore it isn't the weak link- it is actually compensating for a weaker muscle.

[Krump]

Hey guys, thanks for your responses.

Muddy, no, I am not sure that they are the weak link. The only sign that gives me reason to suspect so is that during the sets my quads did not feel tired at all but my hips were definitely straining to finish the reps. Also, today the quads were not sore at all but the gluteus medius felt very sore (not agonizing but very sore). And just to clarify - it is not the gluteus maximus, just the medius which are on the top-outside region of the gluteus maximus. I guess what I am trying to ask is if it is typical for these gluteal muscles to be sore from squating. I was under the assumption that these hip muscles are the engine of the squat so it is normal for them to be sore but to be honest I don't really know if that is true or why. So I don't suspect my form is bad but like, if the knees hurt then that would be a definite sign that form was wrong, so I am wondering if it is normal for the gluteal muscle region (specifically gluteus medius) to get sore just like it is typical for quads to be sore from squating since they are a primary muscle group in the lift.

Subsistence, that is a good point. I have heard that before and could be true in this case.

But I am wondering - is it normal for the hips, chiefly the gluteus medius to be the "weak link".

I'm gunna try to rephrase this because I think I said something different then what I wanted to. I'm not really concerned about what the weak link is. If it is the gluteus medius, then fine. But what I am trying to find out is: even if it isn't the most common "weak link", it isn't usually an issue or sign of something wrong if it is, is it? Like with the example I used before - if the "weak link" were the knees or some other body part that shouldn't be under strain during the squat then something is definitely wrong with form.

So after all of that I think the question I am asking is: it is normal for the hip muscles to be sore from squatting since they are the primary muscles used in the squat right? They are the primary muscles in the squat, right? I am not even sure, I just assumed so.

[Leot]

It could be that a change in technique has loaded up that muscle a lot more than you used to, causing DOMS.

Otherwise, I would suggest side to side (and front to back) leg swings as part of your warm up (10 per leg). If I don't warm up like this I get muscle spasms and discomfort in that area. I also find really drilling in there with a tennis ball or your knuckles feels awesome, I carry a lot of tension there.