BEFORE YOU SQUAT, Understand the ANATOMY Behind it! (What Muscles Squats Actually Work)

[@LogicAtItsFinest]

Glad to hear someone talking through the science of an exercise.

[@DrGains]

👊

[@dat_boii]

Ever heard of Athlean X? Certified physical therapist with 12 years of YT content explaining the exact science and physiology of lifts and how to avoid injury. No gimmicks, no costume, no bait and switch or "Watch the next video for answers" just everything you ever wanted to know about lifting.

[@Chrosam]

"Glad to hear someone talking through the science" There, I fixed it for you

[@animestergacha1568]

@@dat_boii yeah follow him and die after not breathing for 10 minutes coz you heard him say "Breathing is killing your gains" and stuff

[@dudies3377]

Kind of funny because there are basically two kinds of people looking for workouts. Those who care about the explanations and those who just want “no bs”

[@aguilalaluz7835]

Thanks, I am 86 years old. This past year I have been doing 10 squats every morning. I go all the way down to the floor and up again, keeping my back straight. Do you think your illustrations make more sense when you show the actual squat ?

[@justinstevens7000]

Thats great, i wanna be doing the same when i get ur age.

[@callmemako3510]

Thats impressive!!! :0

[@mwahigetmoney]

awe god bless you ! good luck💕.

[@HAL-dm1eh]

Do you know about Starting Strength? There is a channel on here by that name and a book and a forum and a whole community surrounding it. If you're aware of the importance of this type of strength training as a senior then you should check it out, it's geared towards you as much as it is anyone else and it has changed thousands of lives. It's not bodybuilding, it's practical strength training, something which has put slabs of muscle on young men as well as caused 90 yr old women to throw away their walkers. There is also a supplemental book solely dedicated to 40 and older athletes, "Barbell Prescription" by Andy Baker and Dr Sullivan.

[@damavlog1983]

Keep it up that's the spirit to motivate us

[@jademoon7938]

I do squats (sets of 20) and donkey kicks (sets of 50) as part of my daily stretching/yoga/strength training. I started doing it because I have scoliosis and was in a multi-roll over car accident and my doctor told me to strengthen my core. Last week my mom called me and asked me to go with her to help her carry a new double kitchen sink from her car at one house to another house, she said it was really heavy and she couldn't even move it by herself. I walked to the trunk, tested its weight, and told her to go hold the door open. She looked at me like I was crazy, there are 6 steps up to the porch, I lifted it and walked casually up the steps. She said she genuinely couldn't believe I was carrying it at all, let alone so easily, because her husband couldn't even lift it alone, they struggled to get it in the car in the first place. It's times like that you really feel the benefits of strengthening your muscles. I've trained two adult dogs this year who didn't know how to walk on a leash. A rottweiler and a presa canario. I can easily pull them back. It feels good to be strong, I try to encourage everyone I know to do at least 20 minutes of yoga and walk 30 minutes every day, it literally changed my entire life. Like I know people hate being told to work out but it doesn't mean you have to go to a gym or anything like that. You can get all the benefits from a yoga mat and some light weights. I do.

[@DrGains]

👏

[@PNorm]

Not at all lol

[@bunnieskitties293]

Ditto. I always encourage people to work out some at home. It doesnt have to be body building. Just consistently doing a little most days has massive impact. As long as they do it with a focus on good form.

[@Fintimefin]

Thanks for sharing this! This is so cool! Keep crushing it!

[@norbertnagy5514]

​@@PNormnot at all? What?

[@MopMop1234]

Doing front squats and back squats once a week :) my sciatica pain is almost a thing of the past!

[@realx1311]

WHAT? you mean you had sciatica pain problems and when you start doing squats the sciatica pain almost gone? Are your serious????

[@MopMop1234]

@@realx1311 hey idk if you are being sarcastic or not haha hard to read on text, but yes i used to be a runner (almost 7 years running) and i pinched my nerve, i sometimes had bad flares when i couldn't even extend my knee. when my pain first started i did physical therapy but then i started power lifting 3+ years ago and I rarely if ever get any flares now :) obviously i think it's related to strengthenig my joints and muscles around the pinched nerve that has helped :)

[@incognitox9551]

That's amazing

[@DanielFlores-fo1ee]

I have had the same experience as well. Had an injury at work that caused a major sciatica flare that stayed for almost a year. I started doing squats when i got back into working out during covid lockdown and now very rarely does sciatica act up. Even if it does it’s not even close to the severity it was before. Somehow squats have also basically cured my sciatica flare ups

[@ates423]

Yo same! I’ve been doing squats front and back once a week. Before I had severe sciatica but it’s almost gone. I’d say another thing that helps is deadlifts and rdls, they definitely help too

[@aBirdbyBrancusi]

I used to hate doing squats at the gym because it hurt my knees and felt it was too heavy of an excercise to do, also I just wasn't vibing with the excercise. So I did the other leg excercises and my legs were ok looking, decent muscle progression but not on the level of other guys that started around the same time as I did. So I got myself some knee sleeves (BEST purchase ever!!) and started doing the squats and my legs received a HUGE boost in growth and beauty 🐱‍🏍 haha. I love squats now.

[@DrGains]

Thank you for sharing your story! Keep squatting! :D

[@Fuad-lf4nv]

@UCth-_r0QoOVQU_1mDRvetKAthis the type of guy to tell kids that there’s no way Santa can bring all the presents to every house

[@ayeshavlogsfun]

@@DrGains what is Recommended squatting with knee sleeves or without?

[@lakegillin]

I have terrible knee pain too did knee sleeves completely get rid of pain? Also do you stretch before?

[@aBirdbyBrancusi]

@@lakegillin After about a month I didn't have any knee pain after the workouts. Im squatting with 80 pounds on each side. I started squatting with 35 on each side and slowly progressed. I have been focusing on strengthening the knee little by little and so far so good. :D

[@ahmadcheema6234]

Just smashed legs today with some heavy squats and I feel great! I used to hate squats until I fixed my form and started squatting to depth. Now I can’t wait to hit squats.

[@ashleycharleslouw6488]

Deep squats are the freakin' best.

[@natemyers4946]

100th like

[@UnknUserx]

I was genuinely considering doing leg day without doing squats today and then this video shows up in my recommended. Some mind reading stuff

[@JoseSanchez-ci2ye]

Never commit that sin

[@theworldisimmense]

Leg day without doing squats ain’t leg day in my opinion. I personally don’t deadlift because of lower back pain but I do bench and squat which is the most important

[@zayn3536]

@@theworldisimmense and back day without deadlifts ain't back day

[@adityaparkhe5121]

@@theworldisimmense ain't no back workout without deadlifts

[@jesusantaya202]

REPENT

[@kw1213]

These are the best anatomy visualization animations that I ve seen. Static images always poorly represent muscles that are deeper or under other muscles. And showing the movement anatomically is so much better to properly understand the exact location if the muscle and its action when flexed. Great stuff.

[@DrGains]

Thank you friend! I'm glad you found it useful! :)

[@thatomashopha]

"Repent!"😂😂😂

[@nkelem2898]

Ho rough, papa!

[@thapelomaraisane8705]

SHARP FEDEEEEE.

[@dianarichardson3316]

Lol

[@LungisileHadebe]

Repent ngwaneso

[@hermanrobles4333]

@@nkelem2898 pop

[@CrumbleLives]

I always do them, 20 years plus, but I absolutely dread them. Every time.

[@DrGains]

Few things will get you as far in life as the consistent ability / willingness to do things you don't feel like doing. Awesome work 👊

[@IamBarati]

I dread lunges

[@skibootdier9488]

@@IamBarati The only thing I don't dread is pumpkin pie..

[@princedave6859]

@@DrGains Yow Dr Sir! Any other videos to upload? Pls enlighten us. Exercise or even Martial arts anatomy.

[@ThatOneGuyAround]

I love doing squats

[@ImprovingAbility]

I've been skipping squats (no weights, just squatting instead kneeling or sitting) since I left China in 2010 and paid for it. Picked up daily squatting recently, many benefits.

[@philaman1972]

This the *key* exercise. Often when you go to a gym, you see people focusing exclusively on upper body exercises, ie. bench, back, shoulders, and of course arms. However, it is the *squat* that is the differentiator because performing this exercise (correctly) will help you become stronger overall!

[@joelm4847]

i believe it’s what i was missing in my life

[@RachelReaiah]

I squat every other day 10x10 with a barbell. Started at 45lbs today I did 105lbs. I go up by 5lbs every week. My body feels so good.

[@Тигров]

Ummm my question is does squats make butt bigger or helps to loose body fat ?

[@kevinjohnson3521]

@@Тигровget a sandbag

[@Mr3LW3RO]

“Medical student at the Mayo Clinic, Here with gains without pains” Subscribed. I love the energy. This dude is gonna have millions of followers. Claim your “I was here before___” right now! I love the simple approach, nothing too long. I pray for your continued success! Much Love from Texas!

[@DrGains]

Thank you my friend!

[@businessisboomin7252]

@@DrGains you're Still active? Cool

[@dylanw6303]

Make that double love from Texas on my end, the “repent” piece at the beginning got me 😂

[@gial27]

This video has literally zero substance whatseover. All what he says is factual, yes, but the benefit list for example, out of context completely. If you wish to understand basic anatomy and muscle names yeah great, introduction was a complete misdirection in the video.

[@taroonbali]

great introductory video, i was excited for the follow up videos but bummed to see no new content in a year. come on doc, don’t leave us hanging

[@tusheyy6033]

Well he has now uploaded :D

[@Dazzlin826]

Yeah, my excitement quickly died too when I saw no other videos. How can I repent now😩!

[@saerah3291]

he actually passed away

[@Dazzlin826]

@@saerah3291 OMG, no way😱😭. Wow, so sorry to hear. May his soul rest in peace🙏🏾🕯.

[@Lady_Tee15]

@@saerah3291 Oh no. May he rest in peace x

[@TrollProductionsMC]

I've been skipping squats on leg days because i was scared I would injure myself and I couldn't workout because I didn't have anyone to teach me about the form and usually the squat racks were also busy and never got to get a turn as some people literally do their whole workout on that squat rack, i've been through the leg pain after my leg days but after I did my first 5 sets of 10 with 35kg I barely could walk for 4 days, that's when I knew I have to do more squats because even with my other leg day exercises it didn't hurt as much as after squats. I did ask some people at the gym to see if my form is good so I wouldn't get injured and thankfully haven't been injured doing it till now.

[@shanedavid69]

I don't skip it. I do it. It's hard asf. It's actually the hardest day. But it's worth it. Your body feels much stronger and reflects better when you do them

[@TrollProductionsMC]

@@shanedavid69 Well I meant I used to skip it cuz i never done it, but since 2 weeks before this post I started doing them. It's gone pretty good I went to 45kg 5 sets of 10. Slow and steady climbing the weight, don't want to be stupid and ego lift. My legs feel stronger and I don't have 4 days of leg pain after the workout anymore. It was a good decision to do squats.

[@Chee.Y4ng]

I joined my schools strength class and on the 2nd day of school, i did front squats and my legs were alresdy sore. Then i rested little bit but by the 2nd week of school, ive been doing squats ever since to now and my legs feel light and stronger. Its easy now. It payed off

[@olliec.243]

Strength class wtf, was it a club? And you’re lucky

[@thebucketmanj8525]

@@olliec.243 you never heard of that? I'm pretty sure it's a weight training class

[@nomaderic]

@@olliec.243 yea in most schools (at least in texas) they have powerlifting

[@Joao-ur7ey]

Americans are so lucky on their schools system, aside from the shootings. They've wrestling, powerlifting, variety of sports and etc while where I live we had only a basic PE class two times a week of 45 minutes and most of the time students would only play soccer or dodgeball. Damn, it would've been so cool growing up doing something like wrestling.

[@harami8259]

@@Joao-ur7ey Innit g 😂

[@sailorarwen6101]

I need a million more videos like this. Someone showing you the exercise isn’t the same as knowing what muscles you’re supposed to use or that you’re doing it correctly.

[@DrGains]

Thank you!

[@lunacomments3746]

I’m a pre med student and my teacher had us watch this video. Great channel! I’ll be following this channel on my med student journey

[@DrGains]

Haha that's awesome!! You must have an excellent teacher 😉 And good luck!

[@slashall8926]

One concept I learned about Sqauts and Over Head Press. My posture sits slightly forward. So I re adjust my posture before every rep. For proper muscle activation.

[@Rider_97]

I always wanted to learn anatomy behind gym exercises.. Do keep this coming, I've subscribed.

[@DrGains]

Well then you've come to the right place my friend! Thank you! 👊

[@ORIGINOLINDIVIDUAL]

Go to Doug Brignole's Channel

[@orami...1600]

@@ORIGINOLINDIVIDUAL He sell d®úgs?

[@pimlico3225]

Not a doctor but I think these work best when your body is properly aligned. I have APT and these never worked what they were supposed to until I started fixing it.

[@IndigoCosmic]

I didn't like how thick my thighs got doing squats but it did surprisingly help flatten my stomach.

[@jamelcampbell8940]

Men 💘 ladies with thick thighs. 😘

[@lionbear3515]

@@hareemobduljawon simp

[@lionbear3515]

@@jamelcampbell8940 simp

[@yvng4697]

@@lionbear3515 They bring shame to men 😓

[@Mylo._.]

@@lionbear3515 I mean he’s not wrong though

[@mattp422]

Squats actually only target 75% of the quads, i.e., the three vastus muscles. The rectus femoris is different. It crosses in front of the hip joint, inserting on the anterior inferior iliac spine, making it a major hip flexor. Since squats involve (vigorous) hip extension, the is central reciprocal inhibition of the hip flexors, including the rectus femoris.

[@kevyn808]

I squat twice a week, its amazing.

[@Chebab-Chebab]

I squat every morning. On the toilet.

[@jamal8738]

@@Chebab-Chebab understandable have a nice day

[@Jay-bz3qd]

Twice a week make it 4

[@abdulrehmansudais9159]

I squat 300 times a day😳

[@tayo8132]

@@Chebab-Chebab same. I do 200 in the morning. (I always try to do 1000 squads a day)

[@posthawk1393]

As someone with chronic back pain since I was 14 (I'm 36), learning how to low-bar squat and deadlift via the Starting Strength method was the key. If you've had problems with either back pain, or these lifts in general, check out Starting Strength and Mark Rippetoe.

[@yuridapted7459]

Squats and calve raises are what i do mostly for legs, i also jog to p.e and back to school with minimum,stop. I noticed that jogging like that builds ur calves alot

[@REPSDirect]

Unless on a Smith Machine, the angle of the spine to the legs is not 90 degrees so not placing complete stretching on the quads, and also activates the glutes, hips and spinal erectors which further lessens the true value of a standard squat. Additionally, one can't ignore vertebrae compression occurring when squatting with a barbell across the shoulders.

[@johannesmarkkanen4900]

Its actually help with flexibility. Everyone is amazed how flexible i am(including myself) while im a such ”big” man, but now i know the answer

[@osiriswills6749]

Do they help strength the knees?

[@jestfullgremblim8002]

@@osiriswills6749 yes indeed!!

[@bringerofwhoa]

My lower back is deteriorating, I use hack squats and leg sled. My back doesn’t hurt after doing these as opposed to a deep squat with 225-405 on the bar

[@manbeast222none4]

The best squats in my opinion are sumo squats...it works almost every muscle in the legs and increases core strength...it works the glutes, groin, hamstrings, and the thigh muscles...doesn't really work the calves. Also builds testosterone. Look it up on youtube...that's how I learned about them.

[@RDS_Armwrestling]

The spike in testosterone from compound lifts are totally overblown, look that up too

[@summondominion]

No it doesnt increase testosterone....that spike is short lived...learn biology jr

[@manbeast222none4]

@@summondominion I love it when people try to insult your intelligence or attempt to make you look dumb...yes there are spikes in compound exercises but not very much...that's why I do other exercises geniuses...I'm 45 so there's no junior over here..instead of assuming, you two know it alls need to open a discussion up first before assuming what you think I know.

[@RDS_Armwrestling]

@@manbeast222none4 forgive us for assuming your experience was limited to still believing that squats are a magic testosterone booster, there's still too many KZbinrs etc claiming this

[@Corey-gb1rx]

@@manbeast222none4 Amen opening with insults is just an insult to themselves on how low their consciousness is. It's even more ironic because their egos think it makes them look smart lol. Everyone else just cringes and disregards them.

[@UnpopularOpinionX]

I used to have pain in my knees going up stairs and ect, I'm only 31 and knock kneed slightly. Started doing squats with 30lb Kettlebell, 4 days the pain was 85% gone. 2 weeks ish later? I walked up stairs today. NO PAIN. it was a very emotional moment. Squats did this. I thank weighted squats!

[@babekazimi]

Hi. Did squats can correct knocked knees?

[@austinfletcher2065]

Thanks man! I’m going through knee, ankle, Achilles, and hammy problems all at once rn. I would only play basketball, and call it good for my legs. About 2 months of this (4days/week) and my whole bottom half got injured within a weeks time. I’m gonna start squatting light, but I need to make sure my form is on par. Thanks and I’ll definitely watch the next video.

[@FighterMageCleric]

I'm with you, basketball is a phenomenal* leg workout but with two caveats attached: (1) Not getting injured (2) Playing with people who understand physicality so that you can move guys around and really work the lower body. At that frequency you need to make sure you are warming up properly (I like to do A-skips, lunges, some light agility and sprint work for my lower body), as well as icing critical areas and stretching your entire body after you play. It is seriously easy to injure yourself playing basketball and the expanse over which you can get hurt is basically your entire body with little warning.

[@dlxinfinite7098]

A tip I learned from a old pro baller. Drink/eat beef bone broth. Its connective tissues that help heal and recover from basketball. It helps builds collgen which lubricates/pads the joints, increases flexibility and builds muscle. And because of its rapid absorption in the body, its effects are almost immediate. Try it. It really works.

[@briangalloway3684]

you should follow knees over toes along with dr. gains

[@FighterMageCleric]

@@dlxinfinite7098 Oldheads always have some real wisdom. Collagen hydrolysate alongside/instead of the whey in a shake is another good one for the same reason.

[@FighterMageCleric]

@@briangalloway3684 followed, thanks boss

[@thespy7795]

Squats is one of the BEST exercises for a Huge Chest!

[@VpKing]

Lol

[@pravndayma]

Wtf😂

[@HAL-dm1eh]

The resulting stress does trigger measurable growth throughout the rest of the entire body, almost like the studies that show just taking steroids causes muscle growth alone without exercise at all, but yes I get the joke.

[@elijahsoper339]

Boy no

[@boofenious]

Short, informative, and entertaining. Wonderful work keep it up Dr. Gains!

[@Zoodie234]

"Knowledge" it's out there you just have to find it. Just imagine a person's mindframe until they realize what anatomy is and how to use it to workout

[@DrGains]

Amen

[@becool5706]

The Squat is truly the most useful exercise you can do. Soo many benefits.

[@DrGains]

Agreed!

[@danjohnsonspam]

The fibers that connect the gluteus along the origin (the sacrum and illium), are those tendon fibers? Or does the muscle connect directly to the bone along the origin?

[@DrGains]

All muscles are connected to the bones they manipulate via tendons - in the case of the gluteus maximus, the proximal region along the origin just has a very short and spread out tendinous area, as opposed to the distal end where it all converts into a longer, more visible tendon. Good question!

[@danjohnsonspam]

@@DrGains Ok, thanks! One question: why is there no online literature on upper gluteus maximus tendinopathy in the way that there's tons of literature on say, for example, proximal hamstring tendinopathy? I google or youtube it and not a single article or video pops up.

[@aussiegordon847]

I lift three times a week and squat is the only workout I do every time. I recommend. Only thing is I can’t go too hard on it, as that causes lower back discomfort for me.

[@Brion206]

Element 26 Lifting belt is probably my favorite support for squats and deadlifts. It is a personal preference, but it helps with the overall movement. Give it a try.

[@MauricevdHaak]

Nice video, however the story that the hanstrings dont do much is not completly true. Second half of the squat is back and hip extension, wich the hamstring play their role in. You always squat with a angled back to set the weight point above mid foot, this requires static strenght from the hams too. Hamstrin is knee flexion indeed but also hip extension.(not only the gluts)

[@DrGains]

You are mostly correct. First, in the video, I do mention that there are many other muscles involved in the squat - in fact, you'd be hard-pressed to find those that aren't to one degree or another - but my intent in this video was just to go over the primary agonists. Second, yes, some of the hamstring muscles are indeed activated with hip extension. The exceptions are the short head of the biceps femoris, which originates on the femur and therefore can't extend the hip, and then all of the vastus muscles (lateralis, medialis, intermedius), although those aren't always included as "hamstrings". Great input though!

[@plainkady]

For the rotated pelvis and the misaligned sacrum is the squad beneficial or can cause damage when the knee is overcompensating?

[@daddy3484]

Hello. I'm a certified physiotherapist. I would suggest box squats if you plan to keep progressively overloading. And save the free squat for a day with higher reps, and light work.

[@RohitKumar-qt1hr]

Thank you SOOOOOOOOO much. It's hard for me to do anything without really learning what is happening behind the scenes. On top of that, I am a science enthusiast. This video (and the whole channel) will make it easy for me to do exercises. Keep doing the good work, sire !!!

[@tasha3939]

When he said “repent” I nearly lost it 😂😂😂

[@joelm4847]

you better be repenting of alot of stuff everyday

[@user-sm9zs7sc8u]

Hey Dr. Gains, I have a question: Why did you say that squats decrease cellulite (which is fat build up around the hip/leg area on women if I recall correctly)? Because in my knowledge, it is impossible to spot reduce body fat. Is this not true?

[@youngatnaruto]

Metabolism

[@DrGains]

Yes and no... mostly it will just reduce overall body fat, but there is some evidence for the ability to have localized fat reduction due to increased metabolism in the area from increased muscle mass 👍

[@jesuslovesyoutheholyspirit495]

I squat every session. I’m 15 and I went from 110kg to a 130kg in 2 months. It’s definitely my fav exercise:) my abs are stronger, my legs are bigger and my ass.

[@TA-ht4jo]

And the stares and admiration from women increase as well.

[@Vortex__24]

@@TA-ht4jo hahaaha most likely

[@TA-ht4jo]

@@Vortex__24 I know in my case they do and I love it. Haha!

[@ouroboros6125]

Dr. Gains I'm 4 years late here... so I don't expect a reply. But can you explain why/how squats and deadlifts have such a massive impact on abs? I started out lifting skinny / super lean. But did not have strong or visible abs. I did NOT add in abs in my training program. But once I shiftet from a complete amateur to taking legs seriously, doing squats and deadlifts, my abs exploded and 3-4 months into training legs seriously I had solid visible abs.

[@khalidkarimi4947]

Dr. Gains do you make that animation yourself or are you using some kind of app? It is very useful for my Biology lessons (as a student).

[@DrGains]

The app is called Complete Anatomy! Highly recommend - most of my classmates and I used it during medical school

[@khalidkarimi4947]

@@DrGains thank you very much Dr. Gains.💪💪💪

[@TovaHolmberger]

I've been increasing weight on my squats really slowly so this really helps, I definitely don't focus quads enough in other exercises at the gym!

[@sammbabazi2849]

"Repent" he speaks so we'll, I can listen to him all day. I've subscribed, I want to learn more. Thanks.

[@DrGains]

Welcome my friend! And learn more you shall! Much, much more to come 💪

[@neroknight1234]

Lol I almost never work my hamstrings cuz I hate lying on my chest to do the hamstring curls. I feel like I’m suffocating when lying on my chest. I thought the squats targeted my hamstring now I’ll have to find a workout that does it

[@kevintran2522]

Romanian Deadlift is best for hamstring. This is similar to regular deadlift except your butt will remain higher, you will only go down to knee level and with lighter weight. The action is you first bend at the waist then push the butt back stop the bar around knee or when the hamstring is fully stretched (depending on your flexibility) then thrust your hip forward.

[@orangehead484]

Awareness of the exact muscles activated during an exercise is crucial information which I got here. Its hard to stretch the leg and glute muscles correctly to relieve pain when they give you that- pain in the a$$.

[@cv-broker9925]

I got a slipped disk L4-L5. Should I do back squats? Right now Im doing everything else including dumbell 100lbs front squats.

[@hansonhasonavich7530]

Your not allowed to squat

[@vedishplays]

This channel needs more subs

[@sophovot5079]

1:30, right, just like the triceps is called triceps because it's a group of three muscles?

[@DrGains]

Correct! 👍

[@Broonzied]

Before you squat, understand what it is you want to acheive and then decide which variant of the squat will get you there. A fairly small tweak in squat technique can have a large impact on particular muscle recruitment.

[@jaybanthony]

I have been doing Bulgarian split dumbbell squats lately and it's been amazing.

[@mubizz80]

This part of exercise is on my daily schedule for the last two years. I feel good doing it. What wrong is in it?

[@DrGains]

I'm not sure what you're asking my friend. If you're asking me to critique your form on an exercise I've posted... record yourself doing it and send me the video via instagram (@dr.gains_md) and I'll provide some feedback on it 👍

[@misterkami2]

If it’s on your daily schedule , you might think about giving your muscles enough resting time to recover properly

[@romeosantiago9671]

How often should I do squats a week? I also have a terrible knee pain, would squats fix it?

[@DrGains]

I have a different video on fixing knee pain with squats - just search my channel for knee pain and it'll come up!

[@romeosantiago9671]

@@DrGains thanks doc, I will check it out. Keep uploading your wisdom brother

[@gunner9438]

First Timer On This Channel... I'M TOLD TO REPENT!!😂😂😂😂

[@jessicabeca1234]

Same😅

[@davelane4055]

Padre you might mention to the little son of a bitch " let him who is without sin cast the first stone,'

[@motonumoraa6674]

😂😂😂 I think we just have to repent, it's not optional.

[@gunner9438]

@Motonu Moraa, TRUE THAT EEYY, NO REST FOR THE WICKED.

[@thogusdonatus4607]

the best way before u start to do a squat is train your hips and feet and knees muscles first mostly due to that you are to weak in order to complete the squats in a perfect way . First is BoxSquat where u do a squat to chair heigt and repeat the next one is knees over toes squat where u lift your heals and drives your knees foward and tap the pad u can use 2 pillows if u dont have one that you have on the floor these 2 easy steps builds and improve your muscles until you can do squats whitout anay support later on

[@CaneFu]

The hamstrings also extend the thigh, not just curl the lower leg. I have never actually done anything else for my thighs except squats and over the years my hamstrings really increased in size along with my quads.

[@ruiseartalcorn]

CaneFu - I agree! When I do high rep body weight squats, I can really feel it in my hamstrings.

[@facecandystudio]

First of all, doc is very easy on the eyes. Second of all, can we all agree that this 3 minute clip had a whole semester's worth of muscle knowledge?

[@DrGains]

Appreciate the support! :D

[@TyroneBeiron]

Great stuff. Just found your channel. Love that you bring up the origination and insertion points etc. (I'm not a sports science but lay person) Thanks!

[@rafael_ellanios2708]

I have lower back problem I have sciatica.. I don't squat but I want to find the best exercise to replace squats. I think or Bulgarian lunges or walking lunges... My focus is only hypertrophy no big weights... What exercise do you think is better for me?

[@DrGains]

Hey Rafael - I'm sorry to hear that! For liability reasons I'm not allowed to give out any specific medical advice to individuals on KZbin, but I'll have to publish some content regarding working legs with sciatica and other related injuries. If that's something you'd appreciate, please take a minute to submit a request via the following link, and I'll notify you as soon as I've created it!: www.dr-gains.com/content-requests-&-feedback

[@woodglove]

What kind of anatomy program were you using is there an app for it

[@DrGains]

It's called Complete Anatomy. Highly recommend.

[@drbonesshow1]

Squats are a compound exercise. To build muscle size and strength: start with an isolation exercise (1) leg extensions, then move to the squat, hack-squat or leg press. Wrap up with another isolation exercise (2) leg curl. If you have knee and or lower back problems, then replace the squat with the hack-squat or leg press. Dorian Yates won 6 Mr. Olympias without using the squat. Ronnie Coleman won 8 Mr. Olympias (squatting upwards of 800 lbs). However, Coleman had a double hip replacement and he now walks with a cane. And I'm older than him.

[@andrewmontgomery1763]

Yeah squats are very very dangerous. And useless too. It’s not like we have to literally squat up to get out of bed or off the toilet all of our life lol

[@drbonesshow1]

@@andrewmontgomery1763 I roll out of bed into a pile of money and have my butler pull me off the toilet. Do you need any Grey Poupon? BTW: Your very very needs to be very, very. Correct the wise man never the fool.

[@andrewmontgomery1763]

@@drbonesshow1 the first part didn’t answer address the issue, and secondly, while I agree with the grammar correction, it didn’t affect the content, and instead just made you seem like a jerk lol what’s your Ph.D. in by the way?

[@drbonesshow1]

@@andrewmontgomery1763 First, I will say (as someone much older than you who started as pre-med, played pro baseball and returned to academia for a PhD in Chemical Physics rather than M.D. - sorry, but I like physics even more than the nurses): Don't take life too seriously as you will never make it out alive. That being said now on to the more serious nature: If you really want to get smart about strength-training and muscle-building look up my friend of long ago Mike Mentzer (he was pre-med and IFBB Mr. Universe in 1978). In memory of Mike, I developed a training method more for strength than muscular hypertrophy called X-HDRT (Extra Heavy Duty Resistance Training). This method also helped me rebuild tendons and ligaments damaged from pro sports. It worked well enough to get me back to throwing and swinging stuff with power like a 140 mph tennis serve (NY Times 2018). A writer from Men's Health is threatening to do a story about the professor and X-HDRT (you might like to participate). For now, you can read about some of what I do in the Physics of Sports here: www.nytimes.com/2018/05/11/sports/tennis/don-mueller-rackets.html

[@andrewmontgomery1763]

@@drbonesshow1 So what does your X-HDRT program entail exactly? And tennis players aren’t really known for prodigious strength, so I’m pretty curious lol

[@fauxamy23]

I used to do 50 squat/day for 6 months w/ no cheat days. It was helpful in shaping my thighs better. Squats are good.

[@osaniss]

Buuuut bro, ure not supposed to work out the same muscles everyday. Your body needs rest days between or it wont be good

[@rafaelalodio5116]

With weights?

[@corndogsauceman5495]

not good really

[@fourftr]

Doc in your opinion when someone squats down and jumps up what gives you the vertical leap, the calves or the quads

[@DrGains]

Both - and more. It's a combination of many muscles firing simultaneously.. but I'd say most of the explosive drive comes from the calves, quads, and glutes 👍 I'm planning on doing a video on vertical leap training sometime soon!

[@fourftr]

@@DrGains Thanks I’m an avid golfer and we use the ground forces for distance. Merry Christmas

[@mutintamuyuni188]

As a final year medical student, this was great anatomy revision 🙈🙈

[@DrGains]

Glad to hear that! Good luck! :D

[@ojayojeda2846]

I don’t do any other leg workout but squats, i do them 3x per week and about once a month I’ll do my PR currently at 365lbs.

[@davisnganga6266]

Walking lunges workouts are also doing me wonders.

[@tfries72]

Yeah I like doing split squats also

[@Heck-ed6sr]

Doesn't the hamstring also aid in hip extension during the squat?

[@DrGains]

That is correct! That’s why I said in the video that it does have some activation, but that’s a minor role of the hamstrings. Their principle function is to flex the knee, which is the opposite movement of the squat. Great catch 👍🏼

[@FoeTweak]

@@DrGains My hamstrings are never sore after squats but always after deadlifting

[@suzannehartmann946]

All right doctor can you explain what the ARMY did not get? The difference between men and women in the knee and hip ANGLES and how that impacts the MUSCLES during a squat? Never mind when one tries to force men and women to march together in formation? Since my gait (female) is different than a man's BECAUSE of those angles so most women end up with hip problems before and after leaving the ARMY.

[@suzannehartmann946]

I did not see ANY examples of female anatomy in your illustrations.

[@bishopball3]

Thanks for the great insights, Mike. Do you happen to know the importance of flexibility in gaining muscle? Would love to hear your thoughts - thanks!!

[@DrGains]

Glad you like them! Yes flexibility is extremely important for long term muscle growth and health. Too long of an explanation to type in a comment haha but I’ll do videos on it in the future!

[@bishopball3]

@@DrGains thank you!!!

[@danielkrome6640]

I do good weight dumbbell lunges, leg press sideways each leg, hipthrust, and hammies. I have a good butt size. In 2 years from 21 inch legs to 24 1/4.

[@anawatl28]

Are you eating at a surplus?

[@ammuishu1999]

Is squats use to tone thighs or not?

[@damagedwolf21]

Yes your legs get toned but if you don't keep up with your work out routine and stop working out your muscles will turn into fat

[@paule.2687]

Last week I did my first pistol squat, best feeling in the world. I've been training for it for 2 years.

[@DrGains]

Brilliant!

[@KK-om2ig]

@@DrGains you are soo fucking Hot 🥵

[@toomuch9762]

Perfectly explains why squeezing your glutes during a plank is absolutely a waist of time and counter productive

[@thereistruthineveryjoke9796]

I start squats , it hurt my knees a lot . I found walking backwards for 2 months helped. 5 mins 3 times a week . After that i can do squats with no knee problem.

[@Sharon-Slater1991]

God bless you and your family lots of love from Somalia 🇸🇴

[@ReachGreaterHeights]

Great videos! The anatomy and science is so helpful! I recently got my NASM CPT. They push having feet straight forward for squat (and everything) but so many people have feet slightly or more than slightly turned out when they squat and all the variations of the squat. I’d love to know the science and anatomy of this topic. Also, will you be coming out with your program soon?

[@byza101]

Tom Platz says it best “if squatting was easy, everybody would be doing it”

[@lawrencefinch-hatton6231]

I'm repenting, I promise, Doc!

[@Ashley-km4qi]

is there a way to do squats without the legs bulking, only the glutes? i’ve been using small bum bells but i’m afraid it will make my legs bigger, i already see a slight difference in my legs and i’ve only been doing it a couple times a week

[@DrGains]

In general, use light weight and high reps to build strength and endurance without increasing size. If you want to focus in on the glutes though, you can do deep squat partials. Go all the way down but then only half way back up with each rep. 👍

[@bigSwigsofGuinness]

Squats are the reason I skipped so many leg days So if not doing squats helps me commit to leg days, working hard with no lower back pain.... I simply won’t do squats

[@IndiaNumberOneCoubtry]

I love the ‘keep it simple stupid’ approach. It makes a world of difference. Thanks bro

[@DrGains]

My pleasure man, thank you! :D

[@thaurbanhomemaker]

i do a 100 a day every single day since January no days off. just with 2 10 pounds weights i'm loosing weight so my butt is loosing inches but i think it looks a lil firmer most obvious is in my thighs the putter part feels more firm! i'm okay with that!

[@miajones7109]

this is best form of exercise to improve flexibilty and doesnt cause any hypo . it shows perfect graph with my blucon

[@GlennOst]

Great video Dr Gains!!! Thanks for sharing Keep it up! Glenn

[@fortyforty4738]

One thing you didn’t mention doctor is varicose veins! I been doing squats and I noticed all those ugly veins just disappeared and no one told me this was going to happen but I am glad

[@eddted2876]

Great stuff! We do need how to more about the human body! Really good info here! Do more!

[@basketballplayer221]

I do it right. Becsuse I kept practicing and eventually did perfect ones. I’m even over weight a bit and still do them. I probably don’t get hurt because I did them at younger age. I think everyone should always learn something about what they think they know. I’m learning about muscles and food for my body

[@Nah-ah]

Love your content! Thanks for info! New subbie 🙌🏽

[@blackfordgt]

I injured my hip flexors while squatting, first the right, healed well, no pain now, but a while ago my left hip flexor started hurting. I wonder what's causing this, some people say it's because I don't activate my glutes but I do (put my whole mind into feeling them and activating, they're also sore the day after). My core is also strong (can deadlift twice my bodyweight and shoulder press 2/3 of bw). Do you have any idea why this happens or has anyone had this issue and fixed it?

[@DrGains]

There could be a plethora of causes.. but unfortunately I can't give out specific medical advise to people - I'd recommend seeing your doctor about it. I can definitely create some content around hip flexors in the future though! Feel free to use the content request form in the video description if that's something you'd like 👍

[@tomgiron5174]

Keep it simple and understandable this is one best exposition when it comes to squad I’m a PE. Teacher. Thank you

[@mdhelaluddin9794]

I am 55 years old. How many days I should do in a week and how long I should continue? However I have no problem to do 5 raps of 20 i.e 100 squat everyday.

[@Lonelywarmsoul]

Doc you are just insane ! tnx a lot for this amazing video❤

[@DrGains]

It was my pleasure man!

[@Lonelywarmsoul]

@@DrGains you are amazing DOC but i need you in a very important thing😔

[@ghomeranthonypedron3909]

I was diagnosed with L4-L5 and L5-S1 disc bulging with radiating pain to the right lateral leg... I had ESI done and is now pain free, can I still do squats? I want to include weight lifting with my diet

[@sajjadshah1651]

The only squat I do is to reach food at the bottom of the fridge.

[@englishincontext4025]

The mistake many people make when doing squats is that when they get deeper into the squat they don't relax the knees, because they don't know how. Instead, in order to get lower, they lock the knees and arch their lower back. This allows them to get nearer the ground, but it also places a strain on the lower back because it is now in a mechanically disadvantageous configuration. When the lower back is arched in such a way it is impossible not to also raise the chest (in order to stay in balance) .. which means the entire back is being distorted and the disks placed in a compressed state. Besides this, while the bum seems to get bigger through doing squats quite a bit of the 'improvement' is really the result of a back which is becoming increasingly curved (forward pelvic tilt). In other words, if you get used to sticking your bum out it will seem bigger, but is it? Learning to 'free the knees' is quite tricky because we spend a life time locking the knees to compensate for other negative postural habits. But it can be learned (or more accurately, you can learn to stop tightening the knees). Alexander lessons. (Retired Alexander Teacher).

[@vinoddevara4375]

Does squads effects kidneys?

[@u.s.m.c6861]

I don't think so it actually good for thighs growth and stability it is the best way to gain muscle and fat on your body