How To Squat: Layne Norton's Squat Tutorial

Dr. Layne Norton has spent years refining his squat technique. Follow his coaching tips and cues, learn how to squat, and you someday could be the proud owner of monster legs!
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I used to be that guy with chicken legs. Why? Because I didn't squat. I made up every excuse I could think of to get out of squatting: they're bad for the knees, they're bad for the back, they're hard. I escaped squats by doing every other leg exercise I could think of, but my legs were still tiny.
One day I had an epiphany. I was sick of having little legs, so I made a goal to squat over 500 pounds for reps. I assumed that amount of weight would give me the big legs I wanted. After years and years of work and learning proper technique and programming, I did squat over 500 pounds for reps. Today, my one-rep max (1RM) is 655 pounds. I'm happy to report that, after all that work and all that weight, my legs are no longer twigs.
If you want big legs, there's one rule: you gotta squat! Don't go running to the nearest rack without watching this video first. I'm going to teach you tips and techniques I've learned over the years from working with some of the top coaches in the world, guys like powerlifter Ben Esgro, USAPL World Team Head Coach Matt Gary, and Dr. Mike Zourdos. They will help you squat big weights more safely and effectively.
| How To Squat: Everything You Need To Consider |
1. Equipment
Equipment can make a big difference in your squat performance, especially when you're under a lot of weight. Here are a few things you can put on that can make you a better squatter.
2. Footwear
The purpose of a tennis shoe is to distribute your weight evenly and to cushion your foot. But, in a squat, you're pushing down against the earth. Physics dictate that the earth presses back up. If you use a cushioned shoe, you'll lose some of that energy transfer. It's also going to make you unstable. Those of you who do squat in sneakers may find that your knees cave in and that you feel wobbly.
At minimum, you need to use a hard-soled shoe. Converse All-Stars are a great choice. I also like weightlifting shoes. The great thing about weightlifting shoes is that they have a hard sole and an elevated heel.
The elevated heel puts you in a more ergonomic position for squatting, allowing you to push of your heel and mid-foot better.
3. Belt
A sturdy weight belt can make a huge difference in your squat. A good belt will give your core something to brace against, will protect your lower back, and will keep you more upright.
The rumor that wearing a belt will weaken your core is just plain wrong. Research shows that wearing a belt will actually give you more core activation because it provides your core with something to push against.
Most people wear their belts too low. A lifting belt doesn't go around your waist, but around where your abdominal wall will push out. So, find where your abdominal wall pushes out, and then put your belt around that area.
I recommend buying a sturdy, buckle belt that's at least 10-13 millimeters thick and 4 inches wide.
4. Knee Wraps or Knee Sleeves
Knee wraps and sleeves help keep your knees warm and provide some extra support. I prefer knee sleeves to wraps because they're quicker and easier to get on and off, and there's some evidence that wraps can put too much pressure on the patella.
I also like to know that it's me moving the weight, and that I'm not getting a PR because of knee wraps.
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[@DanManThePurple]

God damn I don’t have 16 min before my next set

[@Hadi-dh4yh]

😂

[@gatman18]

DanManThePurple 😂😂😂😂

[@theone4469]

16 min best than do it wrong and 6 month injury time .

[@richard6802]

Ur supposed to watch this on ur off day dumbass 😂

[@dravendenison7829]

😂😂😂

[@iathry]

Months and months ago I stopped doing normal squats cause my lower back always got tight during the session which was very painful, but yesterday I've watched this video and got super motivated before my leg workout and I trained squat with the low bar method and it was amazing no lower back pain, no knee pain and I felt more powerful with my squat despite I'm in a caloric deficit. Thanks a lot Layne Norton🌹

[@mattfinley4544]

Try doing bird dogs before, as a warm up, but brace the entire time. Split squats before help too

[@GabrielSeyOfficial]

I have alot of respect for this guy!! he doesn't claim to be perfect and makes good points

[@jugheadsrule]

He's still a cockhead

[@BanjoJo]

Oh damn Gabriel how'd life. :D

[@jackedonplants5226]

Always interesting to listen to him.

[@Cin9999]

He is a peace of shit that cheats on his wife he has children with, produced paid off research and got exposed for spreading bullshit multiple times....also is a snakeoil salesman

[@Cin9999]

Sonia G Lol yeah Jason has a German account right? Jason blaha is insane and even more pathetic Everything I said is provable and objective fact everything you said is made up excuses

[@reeblesnarfle5443]

I've been a competitive lifter for about ten years, and this is a really good video with some very refined tips! Thank you. Now I know WHY I do what I do. For the most part, I've been doing what is explained in this video. I've been TOLD several of these tips by my trainer who is an accomplished lifter. But you go into the 'refined' points, and that polishes what I already know. And it is with humbleness I say thank you. I am a tad bit older than most who lift, and with a previous damage (no S1L5), one has to be discretionate, and careful. [460 in my 60's, with a 500+ DL]. I have been out for 5 years due to a death in the family, but am working to get back behind the horse. The fire never goes out. It has been what keeps me in the shape I'm in, physicly and mentally. So when I recognized what you are doing in this video ARE the finer points, I recognized what I was doing right, and things I could do better, thanks to this video. God bless and keep you, thanks again for the superb refinery, and don't let your iron rust!

[@arnoldles858]

"When you treat lightweight like it's heavy, one day you'll treat heavy weight like it's light" Word

[@flamingfalkor]

"If I was going to throw a punch and hit you in the stomach, what would you do to prepare for that?" Probably run away.

[@edwardhuang1776]

Flaming Falkor The point if would you hold your breath or breathe out. Running away isn't the point of this video.

[@sofieabrams1649]

Flaming Falkor best comment

[@nessharz5934]

Edward Huang You would want to let your air out fully. If you hold your breath you'll get the air knocked out of you and you'll be useless.

[@someonefemale4195]

Be ready to block and hit back.

[@nottelling4828]

@Danica:

[@budspencer5156]

Guy with the butt wink in the bottom position and good morning squat is talking about technique.

[@sphinxman90]

I was thinking the exact same thing!

[@ooHashim]

I thought his form wasn't great either... He does good mornings goes ridiculously low when u just need to go below parallel ... And then advocates using 10 million pieces of equipment

[@shawndwyer5458]

You are aware that he tied a World Record while you question his technique.

[@biolayne1]

Bud Spencer I could go into a big detailed systematic breakdown of biomechanics but I'd rather not feed trolls, but if you are genuinely interested, then you can watch here how femur length, tib/fib length, and torso length matter. kzbin.info/www/bejne/d6eWfYJofNyjd80

[@jake.riches]

You clearly have no idea about biomechanics then Bud Spencer

[@trevorsinclair9808]

It's great to read all the pro athletes commenting below.

[@franciscorodriguezjr532]

i'm pro couch potato!

[@jamzzzist]

seriously eh. dudes has world records and a phd, but joe sqautman still thinks hes doing it wrong lol

[@TexicanMr]

He's perpetually injured. Does he even squat anymore?

[@luyolomify]

Rajeev Nevin Sanhye To be fair he still has twigs for legs😏

[@liquidsquid101]

"maintain neutral spine" goes into lumbar flexion 1000x times

[@anonymous0154]

Mads B LMAOOoooo

[@beastxcore1721]

Mads 🤣🤣🤣🤣

[@leelunk8235]

MADS+ LOL SO TRUE.............AMERICANS CAN'T SQUAT PROPERLY..ONLY ASIANS KNOW HOW

[@felixgrossbointner3466]

Thats called leaning foward with a neutral spine, go back to kindergarden fam

[@leelunk8235]

FELIX+ YOU CAN CALL IT ANYTHING YOU WANT TO CALL IT, IF THE BACK AINT STRAIGHT WITH ALL THAT WEIGHT ON THE SPINE, YOU ARE CAUSING INTERNAL DAMAGE....ASIANS ARE THE ONLY ONE'S WHO KNOW HOW TO SQUAT PROPERLY

[@MattMoring13]

Great. Watched tutorial and changed a few things on my squat. Felt great, no knee pain. Thanks for putting this together

[@undefinido]

best good morning tutorial on youtube.

[@rnilu86]

:D

[@areMiller]

Koenma lol what are your qualifications to make such a bold statement

[@forbesfoofighters]

Koenma I don't squat Low bar personally but your comment is completely idiotic.

[@forbesfoofighters]

n galvan lmfao you do realize this guy squats 700 lbs right?? 😂😂 you fail

[@forbesfoofighters]

n galvan LOL man you must be trolling, you can't actually be serious. did you miss the part where I said that this guy can squat 700lbs? you obviously don't know much about lifting. strict form is something beginners and noobs strive for when they don't have the experience to develop their own style. that's like telling Ronnie Coleman he's gonna snap his back because he yanks his deadlifts... but yet he pulled 800 for a double. I can promise you this guy is not going to get injured.

[@welshdragon2008]

I just want to point out. The position of the toes, inward or outward, depends completely on the individual. It depends 100% on the position of the ball joint of the femur going in the pelvis (distance of the ball joint from the pelvis, because lots of peoples ball joint neck is longer, or shorter). What may work for Layne, may not work for me or someone else. Anteverted and retroverted joints (the ANGLE of the ball joint going into the pelvis) also dictates your stance. What fits you, may not work for someone else. We are all different.

[@Ayot793]

welshdragon2008 I learnt this the hard way my coach forced me to keep my feet facing forward and my legs felt like they would snap and it was only a bodyweight squat god knows what a barbell would have done

[@KillAWatt1705]

Excellent advice. Don't know why this doesn't have more likes.

[@welshdragon2008]

Thank you!

[@ryanawe6190]

Exactly I went into a weightlifting class in High school and my teacher kept trying to correct my feet’s position even though I’ve been doing them the same for a year, dropped that class and just lift on my own now I couldn’t keep my feet pointing straight forward.

[@swaggerpup5648]

At the very beginning he said it depends on the individual!

[@GohanBurner]

There's nothing better than going ham on the squats and then, when at the bottom of one about to come up, farting in front of everyone at the gym.

[@jackedonplants5226]

lol

[@pwn3d542]

Never trust a mid-squat fart. Never.

[@jasononer11]

This is why I take a shit 30min before working out

[@harithwaseem8468]

My coach told me once before squatiing dont fart proceeded to fart less than 2 seconds after i said ok he never talked to me after that lol

[@reeblesnarfle5443]

They'll get used to it! Especially as you age! Lol!

[@MewLaura111]

Tried the low bar position today, and I felt the improvement immediately. Best squat tip ever.

[@mariofan010]

I started doing low bar squats and took all of this guy’s advice and with practice and time got my squats even better. Form, depth, power. Before trying low bar i hates squats but now it Feels great and I actually look forward to leg day even more now

[@golddee2040]

all the clips of him squatting huge weight hurt my freaking back just watching them but all the advice is solid.

[@reeblesnarfle5443]

Made me want to go to the gym!

[@ReneUlloa74kg]

he deserves more credit for this... there are so many yolos out there

[@SovereignStatesman]

Rene Ulloa Yolo is why it's important to use proper form--unlike this jerk.

[@savingmayberry387]

"I AM I PHYSIQUE ARCHITECT"... SQUAT! METAL MUSIC. Chill bro

[@puhdussyrampage2010]

lol

[@puneethdevadiga1235]

Scientist :P

[@MegaEdon]

Lmao

[@cellardoor8943]

he is also a SCIENTIST did you know that?

[@einsteinvondaniken]

By the way, he has a PhD

[@chrisfaulds8618]

FANTASTIC ADVICE!! I have been training 16 years and though NEVER missed a leg day, ALWAYS dreaded them. Today I did something different, I watched this video and learned some new tips. I have just completed a typical squat routine, with my usual kit just changing how I approach my technique and I honestly feel as though I felt more powerful. Placebo affect? A "good/strong day"? Maybe.... all I know is I felt different and I intend to watch this video again and again until I am fluent and my form is perfected. Biggest takeaways: 1. Belt - Always been a fan of a thick, tough lumber belt WORN HIGH, just today I notched it as tight as I could bear. 2. Bar position - tried the low bar technique due to my short torso (which I had never even heard of before), it seemed to feel more comfortable on my lower back and perhaps improved my form/posture* 3. Leg position and foot angle - The glute tighten technique really does naturally align foot angle, amazing! 4 Breating - Always used to (lightly) breathe in on the downward and breathe out on the thrust upward. I when I tried the advised technique today it did not feel 'natural' at first. Just take a HUGE breath in before going down, hold it all the way down and on the upward thrust, only release once the movement is practically completed. Once at the top take a few breaths to compose and then repeat. Improving how and when I breathe really did make me feel more composed, being able to bear the weight confidently for the whole squat. *Don't forget wrist straps for the low bar, one downside was that my wrists were noticeably painful straight after. Amazing advice, thank-you!!

[@FsArcherz]

First video in years I've found that actually tells me how to keep everything in check throughout the whole squat. Thank you.

[@bunsipod]

Isn't Layne Norton on steroi.... account banned

[@pe6otanka]

bunsipod What difference does that make to his squatting technique ?!?

[@bunsipod]

Plamen Hristov It doesn't

[@pe6otanka]

bunsipod My point exactly :D

[@bunsipod]

Plamen Hristov You got me so good

[@Timboson]

Yeah everybody who is succesful in what he does is cheating... Be productive and concentrate on important things

[@gamotheos]

what about a helmet?

[@mykingdom2060]

hahaha

[@kabansmerti]

made my day dude, thanks! Very funny)

[@quickjessy2657]

Ellinas omg😂😂😂

[@funkindemup]

LOL :-)

[@tester24243]

Straight into the sarcasm feels train

[@dsadsa4336]

"Physique architect" more like "Hernia architect" lmaooo

[@TableforFontana]

You saved my back. After Hack Squatting for weeks as a beginner, my back kept hurting. After watching this video, I don't feel pain. I'm doing my workout to thank you 💖

[@DoomFinger511]

Good vid. One thing not mentioned is the warmup. (when lifting heavy) you should always do some warm up reps (around 5) of just the bar, then 2-3 reps where you add around 30-40 more pounds each time until you are at your workout weight. Then rest for about 3 min before doing your sets. This warms up the muscles and primes your nervous system for the exercise.

[@Fooled26]

I never used to squat, and still cant squat more than 150lb BUT, since squatting my legs and my abs have grown insanely. Cant ever underestimate the squat.

[@Fooled26]

Back Squats :( literally my 1RM is 176lb

[@ameyp97]

+Taylor Morrison Its alright bro,everybody has gone through that phase.

[@ameyp97]

+Taylor Morrison Its alright bro,everybody has gone through that phase.

[@kaichu4444]

eat more. and change up the routine. Try some volume work mixed in. lie 105lbs 5x10reps. I went from never squatting (starting at 95 lbs) to 255 in 12 months.

[@Fooled26]

currently on SL 5X5, up to 173lb for a 5X5 with 176lb as my next attempt. Currently i have 2 leg days a week, one is my heavy squat attempt day, the other is 75% of my 1RM for volume, and a lot of machine press work. So yeah im on a good program, up from 110lb for 5x5 to 173lb for 5X5 in 4 weeks.

[@87alock]

Buff Dudes Squat Tutorial is wayyyy more helpful and only 3 minutes long.

[@dhiyaneshsivakumaran9201]

Yes! He is natural in his techniques than a lot of dumb coaches over there in KZbin, who vomit out exactly what they go through in the traditional books written by some amateurs.

[@ninobrown2073]

THEY SAID YOU WERE DONE THEY SAID YOU HAD NO CHANCE I GOT YOU BABY

[@jeffstanley2972]

Thank you for this video. I'm 6'3" and have long legs with a shorter torso which causes me to lean forward slightly when squatting. I just figured my form wasn't very good. My weightlifting coach in high school would tell us to pick a spot on the ceiling across the room and focus on it throughout the entire squat which made squatting feel very awkward for me. Until I watched your video I didn't realize leg length vs torso length played a role in squatting form. Thank you again for this video!

[@josephpirzadeh4053]

Thank you.I've never got any better explanation how to do squat than yours.keep doing the awesome job.

[@chrislaracy7265]

I love how people with no knowledge of leverages like to shit on his WR breaking squat... Try having long femurs and a short torso, it makes squatting a nightmare.

[@UnknownXV]

***** Actually, yes it does. I can't extend at the knees. My knees don't go any further than directly over my toes. Couple that with a short torso and that's my squat, half-good morning because there's no choice. If I keep my torso more straight, the center of the bar is behind my foot and I topple over. It is physically impossible for me to squat with the perfect form you'd see from someone with ideal body proportions like Alan Thrall.

[@UnknownXV]

***** You need to watch a biomechanical video. Some people have bodies that, to be stable with the weight at parallel or below, have to be leaning forward. Coming out of the whole usually is a slight deadlift until the hips are a bit above the knees. Just like Layne. He's been at this for years now. If he could "fix" this he would, obviously. He physically cannot, as many people fall into that category. But they'll always be looked at as sub-par lifters because of idiots who think everyone can squat the same.

[@Oyvin993]

+Chris Laracy yes! thank you, his genetically NOT built for squats

[@davidholmquist2039]

+Trevor Schmidt Fitness bro, I've tried. Some people just can't do certain exercises. I've got a disc herniation as well.

[@SyRyanYang]

+Chris Laracy But when he was demonstrating with an empty bar, he didn't have the excessive forward leaning?

[@Henkkathehenkka]

So I watched this before todays squat session in the gym and found many of these tips very helpfull! I've had problems with the low bar-squat, but after taking all of Laynes advices and hints it went really good today! Many thanks

[@davidepannone6021]

nice goodmornings on the way up!!!!

[@emailjwr]

he squats 655 ... if those are good mornings he has the strongest lower back in the history of humanity

[@someofthemcallthemselvesce8756]

@@emailjwr incorrect

[@mushinaesthetics1051]

@@emailjwr weakest

[@jarrydee2799]

wow, do people just copy and paste that saying? I see it on every squat video. At least say something original

[@samuelclemons508]

@@emailjwr Not any more ! Pay attention Numbnutz !!!

[@ryanm1776]

Nice tutorial and I agree with everything he said with the exception of holding your breath. Research also shows holding your breath under physical exertion creates tension in the body and increases the probability of developing certain conditions (i.e. hernia). Smooth breathing can yield excellent hypertrophy results and minimize tension... which is more practical advice for the average guy looking to build muscle and improve overall health. He does an excellent job providing form tips and proper movement execution.

[@Josh-ub1do]

Since everyone is handing out advice I will give mine. Spend 15 mins before you squat, stretching. Stretching my hamstrings first made such a difference in the depth I was able to hit.

[@melaniehomburg3366]

Thank you for this video! I was always told to keep my back upright throughout the squat and I can't tell you how many times I've nearly fallen over backwards! I guess my instincts to lean a bit forward were right all along.

[@CoachArian]

Or it could be a completely different problem. kzbin.info/www/bejne/d6eWfYJofNyjd80

[@melaniehomburg3366]

Oh wow, thanks! That was some good info! No wonder squats are uncomfortable, me and my long femurs...doesn't change that they still suck, but at least it gives me something to consider on my next leg day. Thanks for the link!

[@dancerjack1814]

"If you treat light weight like it's heavy, one day you'll treat heavy weight like it's light." So good. So, so good. Love that.

[@kandkhudson]

Sir, one of the best training videos I have ever had, Thank you!

[@RetreatHell518]

this is why I love squatting machines, no overcomplicated guides to use.

[@Unknownuser74.]

Wow I’ve been squatting wrong thank you for this helpful video

[@TheCampbellian]

Good video, but why would fancy equipment be talked about before the actual squat form?

[@HoboJoe10000]

Adam lost It's not necessarily fancy equipment so much as it's things that can help your squat and protect you from injury. These are steps you can take before even approaching the bar to reduce the risks of bad form.

[@BelievinSP]

Bodybuilding dot com needs to sell

[@seancampbell8223]

Adam lost Yeah dumbass

[@benderrodriguez9328]

Adam lost Gotta sell that shit

[@seancampbell8223]

Dillon Alderson lol, ur mad

[@nikkislutketter2385]

Teaches how to squat but is now in snap city with a lower back injury because of squats lol

[@pedriuskii]

Yes. And if he was such the architect he claimed to be, he would have known about the loss of lumbar when squatting too deep. And why would you want to squat that much weight anyway, We learned something, the glory and gain are not worth the risk.

[@irma1764]

Nikki Slutketter I mean every athlete can get hurt regardless of how much you know I squat very low as well

[@pedriuskii]

Squatting very low with a load is not a very good idea.

[@nonyobussiness3440]

People do low bar and don't have a squat that looks like laynes. His is a good morning brah

[@dickjohnson5025]

non yobussiness Although his demo at 12:22 is spot on, bar is over mid foot and that is not a good morning

[@clintonoliver3022]

Thankyou thankyou , i have always thought my technique was shit because i have long legs and always end up leant over , i have tried so hard you cannot believe how hard i have tried , and to hear you say what you said , because i became demotivated where squatting is concerned , right now i feel boosted thankyou....

[@michaelmarrah473]

That cue to squeeze your glutes to find optimal toe angle is outstanding. Thank you.

[@alexsmith8944]

The best squat tutorial on KZbin! Keep it up!

[@Ollie0602]

Great vid, but there's no way im RUBBING CHALK ON MY GYM SHIRTS

[@moyusuf2494]

And now he has a herniated disc.

[@nilia8685]

Me, right now. :(, it fucking hurts.

[@Paolo-uq3fc]

@@nilia8685 me too. Had to have surgery

[@Venezuelangel]

this man sucks as a "fitness guru" and so does his channel

[@einsteinvondaniken]

worst squatter on the planet

[@madelrefugiogalindodejesus5031]

Mo Yusuf I have 3 herniated disks and one is cracked. I have never done this and neither got it from any exercise, but child abuse and later by my first husband (domestic abused). Also, my jaw is dislocated and has nothing to do with me lifting or getting into fitness. Now, those herniated disks hurt less since I started losing weight and getting stronger muscles 💪🏼.

[@Cer_Eos]

this video is great! I have pain in my knees when I lung/squat so for the longest I just avoided the squat so as not to get hurt but recently I started leaning forward a little and that makes a big difference. The part about leaning was a big reassurance!

[@daltonschannel8405]

This video has truly help my squatting BIG TIME while keeping me safe. When I first starting following the instructions and tips you've talked about I would watch this video every week before training legs for at least 5 ta 6 weeks for motivation and I must say now these days I'm proud of my lower body/legs/hips & ass. I can't get that full lower body pump & tightness from any other exercise. Thanks again Lane.

[@vidushisharma552]

This guy is the best I have ever heard about squats he has cleared my all doubts

[@tommyguns9780]

Layne is the fucking man

[@dozermendoza]

I HAVE LONG FEMURS, SHORT TORSO! We need to focus on using more posterior chain with low bar. The first important thing is to ignore the whole "keeping weight centered on foot", and squat more on heels which will allow squatting a tad more upright. The MOST important thing is proper stance width and toe angle. Depends on hip structure and femur insertion angles. Everyone is going to be different. My squat sucked. Until I said screw everyone, and figured out my optimal stance. I found this out by letting my body show me using a trick I figured out. Considered making a video on it. Anyone want me to make it?

[@dozermendoza]

I will type a simple version to give idea. Get a box/bench that is the height of the depth you need for parallel. Put it just in a squat rack, but where you would squat to if squatting, where your butt would be. You will be leaning forward to grasp the uprights. Sit down to box as if sitting on the toilet. Once seated, lean forward and put your hands on the uprights in front of you. Imagine where the center of the bar goes across your back, and lean forward to place the imaginary bar where it would need to be if you were squatting. Now lift your feet an inch off the floor and hold. If your stance was too narrow, or too wide, your hips will cause your femurs to swing slightly inward or outward. Example and test: Place feet closer together, lean forward grab uprights. When you lift your feet an inch, your femurs will swing out because of hip structure. With your feet held an inch off the ground, swing them a couple of inches in and out then relax(still maintain feet inch off ground). Drop feet. Note inside heel distance. Now we want slight hip impingement for bottom of squat so I added about an inch of width each side. I mark inside of heel with tape. I now now use 135 on the bar. I unrack and squat down to the box. We need less forward knee travel, so sit back more than your used to, with weight more on your heels, torso more upright, almost feeling like your going to fall back. Sit on box. Now, experiment with toe angles and forward knee travel by squatting. You need to raise up/lift using more of your ass and hamstrings. Optimal toe angle will allow you to activate glutes and hams best. When you sit back and squat for test, don't sit fully on box, but touch box with ass barely, maintaining tension, then explode up using posterior chain aka glutes and hams. You need to keep core tight and all other squat mechanics such as activating lats, pushing knees out. When you feel most powerful, that is your toe angle and knee travel/shin angle. Again, a video is best. We have basically let our hip structure determine stance. Slight hip impingement at bottom(an inch wider each side)will act as a buffer in bottom. NOTE: You still want to train using ass to grass squat stance width which can be found by squatting all the way down, ass resting on calves. Feet will be far closer. With more forward knee travel. You still need to incorporate that stance, or Sport Stance, into your training for greater quad training. Lighter weight and reps in 10-20 range.

[@sumnik852]

Wow the amount of commerical advertising. You don't need literally any equipment to squat

[@Erlendss93]

+Andruševski ' He said that before talking about the equipment tho

[@sumnik852]

Erlend Skjeggedal You mean the part where he said "You don't need any of this equipment *but*" and the part where he didn't even explain the downsides of a belt and knee wraps? lmao bro.

[@BassManiac07]

+Andruševski ' Yeah well if you actually pushed weight youd prolly think otherwise

[@sumnik852]

ShouldBeStudying I did stronglifts and pure compound training for many many months and I never used belts, knee wraps and nothing. I never had any issues.

[@lillonerboi504]

I believe he said, "I would never tell you would ever need anything to squat, just yourself."

[@Fireboy123Llll]

Best video on squats I've ever seen. Wish everyone had knowledge like this guy

[@thekingkgr641]

Best overall squat tutorial. Need more from this guy

[@nukec]

where to buy squat cap he is wearing?

[@balinhnguyen97]

If you're here to critic the guy, remember that he is a professional powerlifter and if you don't want any injuries just stay away from heavy lifting, no matter how perfect your technique is.

[@Ultradude604]

I see buttwink. I think the best tutorials come from Alan Thrall. His vids are awesome!

[@misevibre]

I like Alan, but Norton was an elite powerlifter. A little butwink is not a big deal, especially when you have long femurs like Norton. The best tutorial on the squat ever imo is the Chris Duffin one on supertraining youtube channel.

[@Watcher4187]

Norton is known as the guy that got multiple injuries because of his terrible form and training programs. Look up Chris Duffin if you want to learn how to squat. Chris is a world record holder, recently squatted 800 pounds everyday for 30 days straight, and is past the age of 40. Guy has all the longevity and records to prove that he is properly credentialed to teach people how to properly squat.

[@zip9267]

you're joking right? "Terrible programs"? He has one of the most used and highest reviewed programs in the world. His PHAT program is way better than all of Chris Duffins bullshit combined.

[@bassfishingmaine6691]

Athlean X is the best

[@dimat3164]

That's what I was thinking - buttwink. This guy should know better and avoid that.

[@kingv911]

Toe point and hip width will be different for everyone depending on length of the neck of the femur as well as the angle it inserts in the hip socket. Each individuals' bone structure makes a big difference, so I wouldn't worry too much about what is considered the "correct" position as it can vary greatly between individuals.

[@AceEverett]

Great video. I've been out of the lifting scene since high school (a couple years ago) and figured I'd take some refreshers before I start looking for a gym. I'm too skinny and losing my physique, ready to get back to it.

[@KevinWakliFitness]

In Africa We're Very Strong To Use Those Purchased Equipments You've Talked About...We Squat Heavy Barefooted, With No Belts And Without Any Chalk For Positioning.

[@janoycresovas5order66compa9]

Tried squatting for the first time today. Ripped my shorts. Never will I squat again anytime soon...

[@CZBushido]

+XxEpicGamingxX Good attitude

[@janoycresovas5order66compa9]

Doge ᶠᶸᶜᵏᵧₒᵤ​ I'll just stick to leg presses and leg extensions. No problem there.

[@TheAndreasEkelund]

+XxEpicGamingxX look up some variations to the leg extensions. it's a known knee killer if not done right. :) I use it to get a good pump but feel akward when using heavy weights on this machine.

[@CZBushido]

I only do leg extensions and managed to grind 650 lbs squat in a meet. First time squatting.

[@janoycresovas5order66compa9]

TheAndreasEkelund​ Yeah I'd agree there. All the leg exercises always put strain on my knees, and they always hurt the most after a leg workout compared to the rest of my legs, even if it was just a 12 minute workout. That's why I hate doing legs 😂

[@mikelowry7076]

This guy literally destroyed his back from bad squat form be careful...

[@MiaPia886]

💯💯💯

[@FTC2929]

Yep, that Butt-Wink is a Must to avoid!

[@1111poul]

There is No such Thing as "bad" or "dangerous" movement. Your body will adapt to whatever stimulis you expose it to.

[@1111poul]

@mar00n why would you do That? That has No meaningfull adaptation, and I cant imagine what the outcome would be. Other than a bruised knee, and a bruised face.

[@NitinKumar-lq6bj]

@@1111poul he's giving an example, using your own logic, the body can only adapt to so much

[@yuryschkatula9026]

Knee wraps provide (a) variety of ways how to wear them: pine tree, X wrap etc.; (b) how tight to reel them around, so you do relaxed reel on warm-ups and then harsh-reel on main weights. That knee sleeves are not about that, just support.

[@hernardbopkins623]

Probably the best video I've seen on squatting. Great job!

[@donknotts650]

If you don't squat, don't bother body building.

[@jamie4568]

I'm not religious, but Amen to that.

[@iam_tenko1213]

Allah Akbar to that

[@primet2830]

lol do what's right for you...thats like saying if you don't deadlift don't bother.

[@mitchelljack1590]

Yeah I agree Prime T. No one action makes a bodybuilder. If you can't get fucking good legs without squatting you probably shouldn't be a bodybuilder either

[@donknotts650]

Mitchell Jack I meant it in the context of the biggest muscle group producing the most testosterone hormones for maximum muscle growth.

[@GamingPotatoHD]

"Around 95% is going to be stronger using this position", great data man, where did you find that? Tip of your big thumb? ;')

[@SerhatCokZorlu]

Olympic Lifting Squat Shoes : this man knows nothing man. Hello mr. goodmorning!.

[@marco.pereira]

I just started squating a few weeks ago and this video was able to show me so many tings I was doing incorrect and why it was a bit difficult. Thank you.

[@ericyork1441]

OMG I needed this soo badly. Im that typical guy that has a good physique but DOESN'T do legs. I felt like I'd never be able to squat correctly because I was so focused on being upright which threw off my balance.

[@MrEliobet1]

GUYS WHO EVER READS THIS PLEASE REPLY TO ME IF YOU HAVE THE KNOWLEDGE, THIS VIDEO SHOWS THE FORM THAT I SQUAT. BUT TODAY IN THE GYM A GUY THAT CLAIMED TO BE A TRAINER TOLD ME MY KNEES CAN NOT PASS MY FEET AT ALL LIKE HE IS DOING IN THE VIDEO AND THE BACK MUST BE KEPT STRAIGHT. HE SAID I WAS DOING IT ALL WRONG AND HE GOT MY DAY BROKEN, I FELT SO SAD AND I DIDNT EVEN COMPLETE MY LEG DAY BECAUSE HE FUCKING DIDNT STOP TALKING TO ME HE KEPT TALKING TO ME FOR 30 MINS STRAIGHT TELLING ME I HAD TO DO THIS AND THAT AND BLAH BLAH BLAH FUCKING TEACHING ME HOW TO DO SOME OTHER FUCKING ROUTINE WHEN I DIDNT WANT TO AND I DIDNT WANT TO BE RUDE BUT ANYWAYS WHATEVER. I guess tomorow ill go back in the gym and do my leg day, tskk man. Anyways WHOS FUCKING RIGHT HERE??? IM SO CONFUSED!!!!

[@froyoz]

Knees past feet vary on body type since people have different structures.

[@Mylada]

Lol. My knees go like 10 cm past toes on high bar squats.

[@JoelP1961]

I would listen to Layne, don't put up with anyone bothering you while you're into your workout.

[@JoelP1961]

I would listen to Layne, don't put up with anyone bothering you while you're into your workout.

[@JoelP1961]

I would listen to Layne, don't put up with anyone bothering you while you're into your workout.

[@41778055]

"I like to know it's all me doing the lifting" with my wrist straps, belt, knee sleeves and fancy red trainers 🤔

[@richard6802]

Lets see you squat 600 with all that stuff on if its not all him doing the lifting

[@18yearoldconservativefromc60]

It is him lifting the weight, none of that stuff directly helps with moving the weight

[@marquanbrand-moorehead3897]

I love Squats Everyday without equipments,

[@jatochjatoch7941]

Brother 4 months ago I watched this video I was squatting on some airmax 270 doing 100kg for 3. Now 4 months later I have squat shoes a belt and knee wraps I’m squatting 170kg for 8 with perfect form thanks so much

[@plamenapetrova9672]

Best video on squats I have ever seen! I appreciate the tips for people with different physiques as it is very important to try and see what really works for you personally. Also the visuals are very helpful.

[@Smood47]

I don't know about that form, lots of rounding of the back when hes going down.

[@mrs.miranda3640]

He said as long as your spine is neutral 🤷🏻‍♀️

[@May04bwu]

Man, I'm just a beginner and this looks way too complicated.

[@clumsydonkey332]

Take it slow, start with the bar, work on form, and you'll get it eventually. Don't be afraid to ask other people at the gym for help too. "Hey man, can you spot me?". "Hey, can you check my form?".

[@clumsydonkey332]

joe nolan start with just squatting the bar with no plates on.

[@greveeen]

May04bwu you can either learn or go snap your back, easy choice isnt it?

[@entova]

It's not as hard as he makes it seem. Just pace your self and you'll be fine. more than half the stuff he says to do isn't necessary or even helpful

[@MrVibinjoseph1]

please start your squart with only the bar, so u could incorporate all the things that he said, believe me my aquarts became much easier after following his instructions, it may look complex and hard to remember everything first time, but u will get there slowly

[@MonsterFishCraze]

The amount of yolos calling this a good morning tho. Fucking hilarious!

[@brandonball5971]

+zFitness_ his maximum effort is turning into a good morning out of the hole. People lean forward in the low bar squat. The only problem is that a lot of people think that it's natural to let the body lean TOO far forward. He obviously knows a lot about biomechanics and leverages, but if he keeps going up and weight he's risking possible injury..

[@marioescalante343]

+brandon ball He can already squat over 500. Different people are built different for different squats

[@loganw3443]

+brandon ball its amazing you are talking about form and safety while your picture consist of you deadlifting looking up.

[@wulf67]

+zFitness_ It's a good morning because his ass comes up before the bar, and then the bar has to catch up in a GOOD MORNING movement. It has nothing to do with his back angle descending or at the bottom position. It is a coordination issue.

[@Sammy-bh6zr]

Such depth of knowledge thank you. And one of the best quotes ever " IF you treat light weight like its heavy one day you will treat heavy weight like its light"

[@lifeisgood070]

That's a lot of ab and hip movement on the squat. Impressive you've stayed healthy doing it so often. Very determined. And very gifted.

[@killerhippo10]

makes me waNNA SQUAT MAN, but tomorrow is deadlift day

[@marquishoward9162]

This guy knows what he's talking about, I look at this video almost every other time I do squats.

[@Cynsham]

marquis howard This dude's form looks like utter shit

[@marquishoward9162]

His form isn't my form but, the advice is sound. So what you do w/ it from this point on is completely up to you.

[@TimothyBarson]

"physique architect. Lol"

[@duck384]

Timothy Barson your grammar. Lol

[@bahavamoss8372]

Thank you. You are the only who explains things so well that i can understand. I am a girl trying to do deadlifts and squats safely.

[@LairdRoss]

I squatted 350 kg in comp , 770 lbs. Form is everything and then light stiff legged deadlifts go a huge way for health and mobility.

[@pataankilla]

It looks like you squatting and the weights to much so ur pushing with your back not just your legs like leaning forward and struggling and pushing back weird

[@berkus2703]

Ofc, because it;s low bar squat..

[@berkus2703]

Ok

[@mrmonkeykow]

+Beerkus not at you at the original comment obviously

[@gridironplayer6488]

its a lowbar squat god dammit

[@zaherulhuda5712]

correct. and now he is injured, again!

[@nagaomg11]

How to Squat... hes doing good mornings.

[@kristygabe6765]

what is a "pre-plan plan" ? Why not just call it a plan?

[@jenzddiva455]

Best description I’ve seen. I feel a lot more comfortable working on my form bc of the descriptions okayyyyy- dump truck coming soon!!

[@CraigCastanet]

Two great comments include "relearning" and "lifting is a skill". Proper weight-training has a long learning curve.

[@MrCutMeLoose]

A full 10 minutes of video until the actual squat technique. 10:00

[@unknowntis9711]

Thank you

[@greg77389]

Which he does poorly.

[@RodrigorReyes123]

Muscle guy: I don’t like slowing down my workout. Takes 15 min to explain how to lower your body and then bring it back up.

[@NsXy]

My back hurts just watching the video..

[@MochaVodka]

+Jawad Saleh It's obvious you don't know shit about squatting. Torso lean is perfectly natural while low bar squatting.

[@NsXy]

+Mocha Vodka LMFAO look at your video. Terrible form! Fucking weak bitch 105kg?! Lmfao with a bad back I can lift more than your skinny ass. Whimp

[@NsXy]

+Mocha Vodka Please elaborate on how I am the reason people are dying.

[@NsXy]

+Mocha Vodka And I like how you deleted your squatting videos. Insecure much?

[@TheSnooex]

Great video Layne. I didnt realize there are so much science behind squat. I've been doing squat the wrong way. Thanks for the great information.

[@kepawagroup8035]

Thank you. I have exercised for 10 years and I have learnt more in this video and realized what my legs never grow and the correct form.

[@thanosgod7611]

his legs look pretty small compared to the amount of weight he lifts lol

[@aamirh8879]

he's natty i think

[@Tommen1994]

lewis camacho natty= drug free athlete

[@fedyno4reviews]

thanos god the problem every single guy with long legs has to deal with

[@shreyps]

if it's the calfs you are talking about, then you must know that calfs and forearm size depends a lot on genetics..just like your height and body metabolism..so no matter what you do, you cannot bring a major change in them.

[@customsetup8761]

GENETICS BRO

[@haroldpepete]

that's exactly happens when you got a good video editor and poor form, you look credible

[@FordyHunt]

Butt wink

[@alexcuellar484]

KingOfHammer is it that big of a deal?

[@Isaac-eg3um]

you probably have butt wink too

[@jimmyboy134]

Little butt wink isnt that big of a deal and usually gets better with more weight

[@TheSlimmshadyy]

Alex Cuellar it will eventually cause lower back problems. The reason I came to this video is bcoz I have butt wink too and my low back hurts everytime I squat. So I am working on fixing the butt wink and my form.

[@smurfsmurfsson1279]

BalticFin well for the guy demonstrating and teaching us how to squat it obviously did since his lower back is now seriously hurt due to squats

[@lindo19999]

Huge thumbs up! The most comprehensive, detailed video I have ever seen!

[@roxannebennett5809]

very good points... I myself I tried to avoid squatting as much as possible. After so many attempts I realized it just wasn't for me and that I was never able to squat more than 15lbs on each side. I thought it was my back or maybe the way my bones were built. One day I say FK it! I'm gonna do whatever It takes and try to squat my own weight . I started eating more.. 3 meals a day with decent amount of carbs and more protein and 2 protein shakes.. and started doing lower body 3x per week instead of 1x. I also started doing deadlifts more often and worked on lower back since is important part of squatting. I can squat 135 now times , im hoping to get better. I have confidence I will... But now I figured out the secret.. practice, nutrition & patience