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Originally Posted by
Mia Inman
I would not call these hip dominant squats.
From the top, you're breaking at the knees, but not pointing your chest to the floor/shoving your hips back. In fact, you don't even start to set your back angle until you're more than halfway down, at which point you're collapsing forward.
Think chest-to-the-floor from the very outset of the rep. At the start of the rep, your hips will go back and your knees will go forward and get set about 1/3 to 1/2-way down - this sets the back angle. Then you finish the descent by sitting back and down. Your knees should NOT MOVE during the bottom half of the rep. Concentrate on holding them in place. This will really help your hip drive.
At the bottom of the squat, you're going too deep, you're bouncing off your knees, and loosening up a bit. Stay tight throughout the rep
On the way back up, drive your hips straight up, don't drive your knees back. Your knees shouldn't too move until you're about halfway back up.
It also looks like the bar may be climbing up your back as you ascend. I can't tell if it starts in the low-bar position or not from this angle.
So:
1. Get tighter. Much tighter, and HOLD it throughout.
2. Knees forward-out/hips back/chest-floor from the top
3. 1/3 to 1/2 way down, knees stop, sit back and down
4. Think about bouncing off your hamstrings, not your knees and limit depth to 1" below parallel
5. Keep those knees set as you drive your hips straight up
Good luck.