Stop Squatting Wrong: Tibial Rotation Explained!

[@SquatUniversity]

This is a #SquatUclub post! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@lozzholding]

First ever comment on a KZbin video. I saw your IG clip on this a few months ago and implemented the exercise daily. Now, after 2 years of agony in my knee while squatting and jumping and everything in between, it's fixed 100%. Thank you!

[@conoraldridge6450]

Can't wait to implement this into my squat day tomorrow! My exact issue has finally been addressed! Thankful

[@SquatUniversity]

Hope it can help you too!

[@AlvarWahle]

How did it go?

[@tomchurchill6958]

0 dislikes. wow clearly everyone can see how valuable these videos are!

[@DavidBick321]

I found that working on my big toe mobility and strength in the foot that also had tibial rotation problems helped fix the problem, hopefully it can help someone else. Thanks for the consistent great content Dr. Horschig

[@ThreeDoorsNorth]

What did you do to work on big toe mobility?

[@DavidBick321]

Alan I take a light band and pull the toe back and then move the ankle in the same movement as pressing a driving pedal. Also try full range of motion as a strength exercise, pulling the toe back as far as you can and then resist the band to move it back in line with the other toes

[@jumpninthedarkalley]

Ty sir, interestingly mine is tight and weak too

[@mateodelgadozalles9599]

Maaaaan that was surprising!!! Just tried it and my tibial rotation improved immediately!! Thank you so much aaron

[@zoomorrow]

This worked wonders, thank you Dr. Horschig! I always knew tibial external rotation was the culprit in my right leg because even when standing normally, my entire foot was always angled outward even though my knee was pointing straight ahead. Keeping my knee in line with my toes was a mission during squats and I'd always shift to my left unless I was consciously trying to avoid it, but now my right knee moves into the correct position with ease.

[@SquatUniversity]

I'm so glad to help!

[@alexwootton2937]

Hey how long did it take for it to get back to normal

[@innhyu]

Your video on how to squats address all the issues I have with hip, knee, ankle, foot stability, flexibility and strength issues... I'm not even trying to squat, but following your videos on "How to fix your squat" is fixing so many issues I have. Thank you so much!

[@deadandbored]

Always mind-blowing how knowledgeable you are

[@SquatUniversity]

Glad you liked the video!

[@chyeeeeee]

Best video ever! I always noticed my tibs were rotated a bit in and knew this was messing with my squat but didn't know how to fix it. 10 reps per side and already huge improvement!

[@rock-canyon-foodscaping]

this instantly improved my squat. ive worked on ankle dorsiflexion a good amount and when i test i can go about 4 inches past my toe. however when i squat my knees cant go past at all. and now it all makes sense... why my toes want to point outward when i squat, why the squat feels so un comfortable. cant wait to do more of these in the coming week! under rated channel :)

[@thetissuebandit5815]

This seriously helped me achieve mobility in ankle dorsiflexion that i never thought id achieve. Id resigned myself into a position where it was just structurally impossible to push my knee past my toe. Thank you sir

[@jacob-breedlove]

Can’t get enough of these videos man

[@SquatUniversity]

Glad you're enjoying them Jacob!

[@RajnishKumar-hf8iw]

@@SquatUniversity im having a problem of slight tibial external torsion on both of my legs..can you please help me out? Thanks.

[@rock-canyon-foodscaping]

thank you Aaron for all of the content you share with the people for free, we all need this stuff.

[@702bartending6]

You are amazing. Two physical therapist, multiple orthopedic doctors and all I needed was this simple exercise 😂😂😂 Thank you!!!!❤❤❤

[@alexk91]

Wow! My knees has been bothering me alot recently while squatting. did the rotation test and my foot didnt move at all on the left side. few sets of this and i saw an instant improvement. Hope this exercisse alongside with some ankle mobility exercisses will get my knees back to were they used to. thanks for your work

[@successndhlovu4770]

Thank you a lot Mr Squat University I tried it just now and it significantly improved my squat

[@gerit14]

You are such a legend! I noticed this before on my squat, now I know how to fix. Many thanks! 🙏

[@keithwieland8554]

Definitely feel limited in my right tibial rotation. This exercise really fired up my glute Med. Some improvement in my rotation from pre but I still believe my hips are the rate limiting factor in my ability to squat. Pinching in the ant ankle and ant hip/flexors.

[@anthonyhoyos6072]

I’m on my way to squat big ass weight thanks to your videos. Thank you doing what you do.

[@josephbadman4430]

Awesome video! I've been struggling with this on my right side for ages.

[@Pitbull14218]

Amazing I think if I keep watching your videos I will be able to squat properly for the first time in my life!

[@BigJDinSC]

Excellent video, but I have a couple of questions: 1) How often/when should this be done to see lasting improvement? 2) What are the causes behind limited tibial rotation (ITB/TFL problems, quad dominance, piriformis syndrome, ankle immobility, etc.)?

[@SquatUniversity]

Great questions. 1) I think it depends on the person. I've found that I needed this drill on my left side for a few weeks and then it eventually began to stick around. 2) I think the causes will be very different for each person. Thats why the screening process is so important. For example, it may be an adaptation to poor foot stability/ankle mobility restrictions that cause you to load your body in an asymmetrical manner when lifting. Or it could definitely be a trickle down effect from the hip.

[@BigJDinSC]

@@SquatUniversity thanks for the response. I'm thinking doing this activation immediately preceeding squats would be a good approach (taking advantage of reciprocal inhibition) to reinforce better technique and develope a healthier movement pattern (reprogramming the motor engram). I agree that trying to pinpoint a specific cause would be like trying to find a chicken that contributed an egg to a three-egg omelet. Could be one chicken, but might be three different chickens.

[@fredrikhagerman5323]

Awesome, thank you so much. I have this exact problem on my right side. Will work on this!

[@shinegh333]

This was much need sir🙌🏼🙌🏼🙌🏼 god bless you

[@joemourani228]

Awesome stuff mate, very applicable to many clients

[@ThePrudentPhysio]

Hi Aaron, this is a game- changer drill! Cannot thank you enough!!

[@tennis8439]

A simple, but awesome exercise! Works great and foot feels much better. Thanks a lot!

[@estefaniagutierrez1591]

I’m tired about working in ankle mobility and see no results and when I checked my tibial rotation I just realized that it’s so poor. Thanks now I will work on it

[@MrGigigigi1984]

Thanks for sharing this tip. Rarely addressed issue but immediately improved my mobility. I'm stunned! Dear Aaron, could you please share more about the biomechanics behind the TR and the exercise that so quickly fixes it? I cannot grasp them and this drives me crazy :)

[@SaraZ415]

I love the content, and I did the test for myself and had the same problem. I implemented the technique and it helped me. Definitely going to add it prior to squats!

This is far more value than what we get at an university. You should be called squat pos doc !

[@PrasanNavi]

damn. This is exactly what I was looking for. Thanks a lot. i can thank you enough

[@N0rthGym]

awesome content! thank you for sharing this 👍🏻👍🏻

[@zachmarshall9930]

This was a major help. Thanks so much

[@polarbear2469]

I had this problem on my right side for years when squatting deep or leg press deep my right foot would want to turn out. I tested and could barely turn my right foot in. I did 3 sets of 10 secs . Retested and problem fixed!!!

[@Isabelleolivia0524]

Thank you for this video. It helps me a lot

[@ArtbyPaulPetro]

i always feel a bit "off" in my right side when I squat. So I just did the test haha pretty much exactly the same results your test subject had. thanks for posting this i feel like maybe i can make some improvements now!

[@alexwootton2937]

Hey so how long did it take to fix and did u stop squating as much to ‽

[@mrtarique1]

Oh man. This is soo good. I need to do this

[@hello_Blake_Alan]

This is an important video for good squat technique. I would emphasize the contrast between rotating the tibia inward at the ankle by pressing the foot down to stabilize that position while leaning the tibia outward at the knee, then maintaining stability & strength through the glute

[@xMensurx]

following you guide on how to squat has really increased my squat max. I didnt know about the angle of your foot made a huge difference. I did legs today and implemented what you said. I angled my foot a bit and wow. before this 315x2 was very hard. But when I switch to what you show me. I did 315x4 with eaze. I wanted to see if my max would go up. I put 345 and I did it twice. Thank you very much.

[@KayGill]

This is great thanks. I had suspected for a while that I have some tibiofibular joint problem causing me to skew my squat as shown here. Did the test & sure enough I lack tibia rotation on my left side. Great job! Thank you

[@alexwootton2937]

Hey so how long did it take to fix and did u stop squating as much to ‽

[@KayGill]

@@alexwootton2937 I didn't stop but I did do a lot of accessory work. Squats are great now. 🏋‍♀️

[@alexwootton2937]

@@KayGill just today I started to try and fiz it im still squating but took off alot of weight to focus on that leg. And ima do alot of butt and hammy excesoreys bc I think they are a big problem with this. Hopefully only take me like 3 or 4 weeks to get it good

[@KayGill]

@@alexwootton2937 this is the video I followed to correct my problem kzbin.info/www/bejne/qqa3m3ZsqpVmgsk

[@KayGill]

@@alexwootton2937 and this one kzbin.info/www/bejne/h2G8YmOrecp8i6M

[@chrizzlerguitaroni1928]

Awesome content, thanks!

[@tracymoss7210]

Awesome exercise!

[@keithwoodard6434]

I’ve had knee issues for the past 6 years and this is the first exercise that I have done that gave it significant releif

[@gardeningniceperson]

Did it help in the long term?

[@sunset6958]

​@@gardeningnicepersonit should because the pain is caused by muscle imbalance. It's like your shoulders , if your rotator cuffs become too weak compared to the rest of your shoulders you won't be able to Shoulder press without pain. So you have to keep your rotator cuffs strong by working them out every now and then as the rest of your shoulders increase in size and strength. I'm guessing it's the same with your lower body, gotta make sure those small stabilizer muscles get some love too and do what they were meant for , otherwise everything else tries to compensate and you feel pain

[@jediknight1209]

Great video going that low but not for quads maybe lower back

[@JamesWhite-rk4fn]

Was just talking about this problem with my coach last week. #SquatUclub

[@somebodyoncetoldme1704]

Oh good, another weakness I need to address before I can squat, in addition to poor dorsiflexion, knee flexion, hip flexion, hip external rotation and thoracic extension.

[@jaredreddy693]

How do you figure out these corrective exercises? They are genius.

[@92Cope]

THis is GOD LIKE content! thanks Aron you are A legend!

[@Poseidon-wx2gh]

Crazy how immediate the results are

[@blackphoenix8932]

I have this exact issue. In my squats, my good leg usually ends up externally rotating as the set goes on.

[@jake-watkins]

talk about great timing! Tomorrow is back squats.

[@samhowl1152]

Focusing too high in the chain. What causes the tubular rotation? The Eversion of the foot. If he's trying to create it as you suggest by rotating the tibia, he may not actually have a limitation, he just may not be everting the foot enough to get the full range of motion in his tibia. If he can't evert his foot fully, it may be an ankle mobility issue.

[@tanynova]

I think I finally found what might be my issue oh wow

[@Qazplmwsxokn]

Seen a lot of 'how to' vids but yours are truly the best. My thanks! Question; How long does it takes, if I stretch with bands daily, to increasy my ankle mobility? It's propably different for everyone but is it like days/weeks/months/years? Thanks!!

[@timothyattewell7358]

Did you try it?

[@vassillenchizhov290]

I have slight external tibial torsion. Should I try to force my knee to align with my foot (which I cannot achieve), or should I just try the same as in the video but keeping the standard angle difference that I have between my ankle and knees? This means that my knee would track slightly off my foot, though it is still moving outside from the point of view of my hips, also my knees do not cave in.

[@sylfrear]

i’ve had the same issue all my life!! i’m not sure how i’m supposed to avoid foot pronation when my left knee just tracks way to the side, i can’t even attempt pistol squats because my left knee smashes into my right leg

[@Cindybush]

Hi Dr! Just a small question: can this exercise be done everyday? I mean I know some exercise is not the more you do the better results you get, so just wondering whether this can be done everyday so I can get quicker improvement

[@Sunnivah13]

I FELT this! But after the first try it enhanced my external rotation instead of internal 😅

[@kdh441]

Can also use a knee wrap

[@mr.b1613]

My left foot always wants to move forward when squatting leaving my feet staggered a little bit and then my squat feels uneven. Going to try this out to see if the tibial rotation is the factor.

[@SquatUniversity]

You'll have to let me know what you find!

[@AndrewRiscart]

Thank God for this video. Will these results become permanent over time for most?

[@SmeshBros]

Is he talking about internal or external rotation of the tibia? I have not heard it in the video. confusing

[@arshiyatehrani8661]

Love you aaron

[@ShiningSimplicity]

Thank You 😊

[@supernve517]

thanks a lot ,really helps

[@muhammadaidilbinjuhari6754]

Wow great video! I have a weak ankle as well and feel the stiffness from my ankle radiating up my tibialis whenever I walk long distances or run. Will this exercise help with this stiffness?

[@msjellyhead100]

Great video thank you - How often would recommend doing these exercises?

[@oopalonga]

in that first test. . .how do you know ur isolating tibial movement versus assessing internal movement/adduction of the ankle? looks to me like it's more ankle than it is tibia--the tibia doesn't seem like there'd be really any movement

[@Hao-op7fc]

I had watch your previous video of squat warmup, and it was work to me. I did it every time, but one day, I lost control of my hips, and I feel almost whole weight load on my quads. After this day, I never feel my hips work again , though I externally rotate my hips as much as I can. Therefore, I want to ask how to exactly awake my hips, thanks!

[@Rob46373]

Can you please do a video about snapping hip syndrome (dancer's hip) and how to fix it please

[@nicosiekirka]

Just came here by coincidence. I've problems with my right tibia because of an impingement due to several soccer injuries, I think this might help!

[@sophiewu651]

I’m having something similar issue but my fibula is extremely stiff because I have injured my ankle and knee from many years ago. Right side knee cannot squat completely due to a lot of tension.

[@jlamn]

What muscles do I need to strengthen when feel my inside thigh in doing drill? I feel my glute but I also feel my inner thigh, groin almost.

[@Jeff-ug5ll]

Hi Does this help external rival rotation or internal ?

[@fartmaster--po4ti]

Think this might fix my problem, my shins easily externally rotate and i cant even keep my feet straight doing lunges and step ups. Got a little knee pain from squats too especially going down stairs. Thanks Aaron. Should i feel like my arches are working hard doing this? They hurt.

[@fartmaster--po4ti]

Should also note my dorsiflexion feels better after doing this.

[@SquatUniversity]

You're welcome Jon, and yes your foot arches may work hard to keep your foot (and the band) pinned to the ground during this.

[@pizzaisftw]

Thank you so much for addressing this issue but I have a question I hope you can answer! I have this issue one my right leg only and I don't want to quit squatting. My left leg is taking on the brunt of the work due to the limited external rotation in my right tibia. Question: should I keep squatting but just have my right foot more rotated outward than my left? Of course I'd be performing this drill prior to squatting.

[@davidm8354]

great video. your ankle and hip mobility videos helped me address my toes from spinning out which was causing groin and knee pain. Can I ask for advice on an unrelated exercise. Leg press, is it better to press with a flat shoe or would a squat shoe help or cause problems

[@heatherdufour6727]

How often should you do these to make it go away? How many sets? 3 sets per day and then of course I'd assume use as a warm up before squatting or leg day?

[@Faarisi]

Does the tibia internally rotate or externally rotate going into a squat? if it internally rotates, will that not promote pronation of the foot and valgus of the knee?

[@vishalkachhap3383]

Does knock knees effect squat

[@xNINTHxCIRCLExXBL]

Hi Aaron, what if I've got external tibial torsion in one leg that requires my foot to be pointing out at an angle in order for my hip/knee to be neutral. I feel that it severely limits my ability to internally rotate my tibia, and by extension, keep my knees out

[@ryangoligher1598]

Nice information once again. What would we do without you 💪🏻 #SquatUclub

[@SquatUniversity]

Glad you liked the video Ryan! Thanks for checking it out!

[@johndouglas1294]

Also play with pointing toes out slightly also. Every single person is different.

[@gokukakarot6323]

I have this or hip shift. and I can feel it while doing squats heavy. I am broken

[@rubaalbarghouthi]

Thanks so interesting

[@andresmontalvo427]

Any tips on hip snapping when flexing or extending the hips. I do see I have less internal rotation on my right hip and its very stiff. When I try to make a glute kick or donkey kick or a bird dog my right glute doesnt activate, i feel it all on my flexor. I also have a snapping and clicking sensation and sound below my rear delt when I jerk or overhead press 😅 its even affecting my benching. As always! Great content! Cant wait for your new book 💪🏼 im also am currently on my last year in Kinesiology bachelor and am going to go after that PT degree. So thanks for all the education and inspiration. #SquatUclub

[@BjorsN]

Do single leg glute bridges, squeeze the glute for 5 sec when youre in the extended position, do 2 sets with 10 reps each, 5 sec squeeze at the top per rep. helped my glute wake up!

[@andresmontalvo427]

Anders Björs will try! Thanks! 💪🏼

[@MrCruzin93]

I had a severe ankle sprain in high school. Can that cause an imbalance for tibial rotation?

[@SquatUniversity]

Very possible. Make sure you also check out my "top 3 ankle mobility" video and try the banded joint mobilizations. They can be very helpful for old sprained ankles.

[@johnmulligan630]

I have issues around my hips rotating out to the left when I go into a squat. Any recommendations on how to fix this?

[@ashleyperdue21]

Any modifications or different positions suggestions for someone with external tibial torsion deformity?

[@Redaye77]

Is it normal to especially feel pain in the fibula joint while doing this exercise? Is a bad fibula mobility also causing similar problems?

[@Kentbetouched]

does anyone know if a high ankle sprain will make this worse? I had a high ankle sprain a few years back and I notice I tend to lean over the side where I did't sprain it. Any opinion would help.

[@Fetherko]

I just harmed my patello femoral cartilage for the tenth time doing deep squats. I had built up a lot of leg strength doing cycling and squats deadlifts and hip thrusts. Now my backpacking plans are screwed. what do I do?

[@Pn1251]

I don’t feel it in my glutes at all when I’m doing this, idk what I’m doing wrong.

[@keegancan]

I don’t get it shouldn’t there be the abduction/rotation if the squat is a superior to inferior movement.

[@ahmedsamy6798]

Kindly, need some clarification is Tibia internal rotation during squat or just during elastic band priming? many thanks for sharing

[@Shreejigovindhari]

I was facing the same issue, I mean limited rotation on left side

[@smidgens1]

Any idea why this exercise would cause me pain in my upper hamstring area? Its like a dead leg sensation.

[@guilhermedelopes]

In my case ive got a soreness in the popliteus muscle. What can i do?

[@cliffburton5696]

When I perform the test for internal rotation and really try to push it, the very superior part of the right tibia hurts or maybe it's the medial meniscus. Can forcing internal tibial rotation in 90 knee flexion cause damage? My left tibia has slightly less internal rotation , but it doesn't hurt to perform the test. My quads are stronger on the left side. What are you thoughts?