If you’ve got the propensity to lift using your quads, or just have plain tight muscles that shift the load to the wrong places, it would be a good idea to give your warm-up a once over. Jogging, doing squats or lunges to warm up the joints could be fine to feel warm, but could also be preparing the quads and hips to come in full force when the working sets are to be completed. Get your mobility on point, and then plan a smarter warm-up.
The Fix: There’s plenty of controversy surrounding foam rolling and static stretching, since research suggests both can act to temporarily suppress the nervous system and inhibit muscle activity. That can be a good thing if it’s used strategically. Before your workout (and even between sets), feel free to aggressively static stretch or foam roll the muscles of the quads and hips so they become slightly less involved during your squats, deadlifts, or lunges. In turn, the glutes will be left with no choice but to pick up some of the slack.
SEE ALSO: Foam Roll to Relieve Muscle Tension