How To Squat Correctly (NO BACK PAIN)

Want to squat MORE weight while keeping your spine safe? Today you'll learn 3 tips to perfect this lift and minimize your risk for back injury. Collab with Micah Marino!
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[@NikNek-bi1mj]

Dr Horschig, You’re the real deal! Thanks for all your help and wisdom over all these years! Addressing the root causes and not the symptoms of issues has helped this OG Squat Bible holder stay healthy, strong, and moving!

[@ryanhayes5598]

It's amazing to me, as someone who has a BS in kinesiology from 2002, how much the teaching of the squat has changed. Stacking the ribs over the pelvis was never something we were taught, we were so worried about our knees not going over our toes. Science is constantly evolving and changing as new and better techniques are learned. Keep an open mind and learn something new!

[@tlh7490]

I agree. Lunges have adapted as well. I've been in health & fitness for 32 years, so I absolutely agree! Great information, yes.

[@JBfan88]

@@tlh7490 How have lunges changed?

[@anopinion9830]

I learned the same in soccer, stretching for lunges, it never made sense to me as a child because I was flexible, but it was something we all knew and cared for.

[@kcbm225]

Yeah years ago all squats tutorials were like "no knees over toes and careful no round back" Today hyper extension is more common than round back and knees over toes is encouraged...

[@15walkingaway]

I had coaches back in the day tell me to point my tailbone to the sky and flex my lower back..... 2 bulging discs later 😡 I wish I had this coaching when I was learning.

[@MegaAtlacatl]

This is exactly what I needed to see. Today I did squats and my low back (l5-s1) has been aching all day long. While watching this vid I realized why it's hurting and I immediately practiced (without weight) in the break room at work pain free. I will definitely use this new "ribs over pelvis" technique (to me) on my next squatting session. Thx man.

[@lalylaly27]

YESSSS! Great amount of detail on how to brace your core!!!

[@jonathanlk19791]

This video literally changed my squat in seconds. Thanks!

[@lw8882]

As someone just learning to squat heavy this is absolutely invaluable. Thank you so much!

[@gauravsahu001]

One video for Equipped Powerlifters .... It's much needed 💯

[@slimgoody1980]

Squatting always made me nervous. Improper posture can wreck your back and knees. Thanks for sharing this. I need to lower the weight and focus on my posture and breathing. 🙏🏾🙏🏾

[@espressoinsight]

should his feet be pointed slightly more outward at 4:23?

[@nefersnotes3636]

Amazing tips!!! I can really tell the difference when I implement them!!!!

[@Zoro78969]

i watched this like4 times and i still don't understand the ribs down thing at 1:00

[@Sienn0]

Love it. Covered every important step and got into detail with it. Got me off my chair practicing it as the video played. I won't be doing squats til later in the week but it's nice to get the cues ingrained so that it is all second-nature.

[@leonardogaray13]

God bless you brotha.

[@freddieodonnell]

He’s got so much knowledge about this movement.

[@everdream816]

Thank you!! 🙏 Stacking ribs on top of hips is a super helpful cue! 💪

[@maratheleo]

So helpful as always! Thank you.

[@lordvoldemort7717]

Never knew how to squat properly for over 10 years. The lumbar spine never felt quite right, now after all this time, able to squat.

[@carmenlopez6783]

Thank you Micah💜🥰💪🏾!

[@lordvoldemort7717]

THANK YOU!!

[@christinamilioni6325]

Great content as always !

[@SquatUniversity]

Thank you

[@teddycheong]

@@SquatUniversity squat with your hands behind your back as at ease position. Any thought???

[@EdenVI]

Do a video on ACL injuries and why so many professional sports stars are getting them, even though they supposedly have the best physios around them and training. What can they do? Should they be squatting (properly) to strengthen them better?

[@melaniebrunell8720]

As always, top notch quality! Thank you for your excellent content! I will work on implementing all you said next time I squat 🙌

[@justinlesiali2418]

Thank you so much. Now I can squat without fear of injury.

[@yvanthepcgamer7993]

My God. This was so informative and concise.

[@brodericksimonson3101]

You are a real life hero!

[@MrTupalkata]

You're the man! Would you consider doing a video showing how to bench press properly as well?

[@hothandzz]

This is exactly what I've been needing!

[@boscoblack]

Love it. Even if someone has "flat", pronated feet, you can generate arch support via tibial external rotation and sub talar inversion

[@melaniemcneil407]

Very helpful, especially the added detail on breathing.

[@javierb479]

Can you walk through the do’s and don’t’s of spotting for a squat? I have enjoyed squats but ever since that influencer dying from a spinal injury, I have been spooked.

[@sushantbodke3071]

Please dont put any music in the background. Its very disturbing. Thanks fr the video btw

[@SquatUniversity]

Thanks for your feedback, I'll see what I can do for not making that so distracting next video.

[@Chris-ug7ys]

@@SquatUniversityIt's no thaaat distracting, it's just a little loud. Great video tough, just what I was searching for

[@samt7651]

Great!!! Important details which many trainers do not mention.

[@mr.concern8798]

Instant saved

[@evaml11]

Very helpful, thank you very much 😊

[@waveybwoy4531]

Thank you for this video

[@FeselSwaka]

Watching from Kenya

[@mr_noodler]

This is fantastic information, I will incorporate it into my squatting technique

[@nishantthakur6748]

Bcz of him I just lifted 170kg in deadlift

[@kje8254]

Thank you!! Best explanation!

[@PorkNBeans47]

Awesome video!!

[@MI-mx3rh]

Dr i was hoping you'd show what comes after breathing, the bracing action the stiffening the core part, since you said not to decrease the area by pulling belly in

[@thebeastguy6925]

Nice one

[@robhughes2629]

Awesome video as always. So helpful

[@luciano1901rp]

Please, teach us how to fix neck posture!!

[@bernardlz]

Very helpful, thanks.

[@rajeshchatterjee8446]

Sir, You are awesome.

[@SquatUniversity]

You're too kind. Thanks for watching the video!

[@ryandoupe1019]

This was excellent. Thank you!

[@egbuna1]

God bless you guys

[@Africanallday]

Thank you for the video ,Well detailed 💪 💪

[@patricj951]

I do believe squats are the nr1 exercise for legs, especially deep squats. But many just cannot get it right, and should avoid it. And if the knees are too bad there is nothing to do about it.

[@D.Von1900]

Beyond helpful 🙏

[@terrysimeone5112]

I would love a more detailed explanation of “bracing.” What exactly is being done after that inhale that laterally expands the lower ribs? Thank you.

[@FabioKasper]

Great tips. Thanks!

[@carrinecheonh1084]

thank you!!! this comes in time ;D

[@kolaade1275]

Excellent narration

[@Gorilla_Lu]

Very nice 👍🏻 😊SUCCESS (in borats voice) most definitely is a great tutorial. 💯

[@shantanusapru]

GREAT tutorial!!

[@TODOMATIO]

I am still learning how to squat properly. I can't seem to squat very low

[@jayjaynuga6354]

Consider increasing your ankle mobility by stretching your ankles daily. Consider changing stances. There isn't one right way to squat, so consider your anatomy. If you're struggling to go deep, point your toe outwards, not everyone can or should squat with their toes pointing forward. Also before squatting make sure you do stretches to open your hips, so that it's less tense, restrictive and you have more mobility. These three tips should help.

[@jeanculasec1466]

Not really pain, but my low back feels uneasy, sore or tired (you'll probably call it that's pain). Happens when I go below parallel mostly. Not sure whats causing it, I've tried the exercise in the video and think I can drop hips low enough. I've also reviewed multiple times through video, very little to no buttwink, no round back, core braced, trying to force to open the hips as much as I can but probably not doing properly. Will try these kettlebell exercises

[@Gaborekoe]

Thank you ✊️

[@againstjebelallawz]

The better movement is not ribs down (which was disastrous for me), but ribs close together, shoulders and tailbone up, and chin/face up.

[@capt.gioisidro2650]

thank you!

[@kasi_v8]

Thank you 🙏🔥

[@rendoirs]

Great video! Could you please do the same for front squats?

[@pawelh]

Tutorial with the guy who has long femur to torso would be nice.

[@spindleblood]

Agreed 100%. Or someone with a retroverted hip socket.

[@jesseg_93]

Watch Coach Zack Telander. He is a 6’4 weightlifter and squats full depth.

[@user26344]

Nothing would change besides the joint angles at the bottom position. Advice given in this video still applies

[@pawelh]

@@jesseg_93 i saw his video

[@pawelh]

@@user26344 I now it still apply, still i would like to see his view on this.

[@FinPhysio]

Why shouldn't you turn feet more? Wouldn't the alignment of patella and second toe be better?

[@TheForgeFunctionalFitness]

This↑

[@eshaan2208]

I have slight compression on my L4/L5/S1/S2 causing a continuous uncomfortable pain. Advise exercise to get rid of it and strengthen my back muscles

[@timpeterson175]

4:42 there is a graphic that is perfect for proper foot positioning in Jiu jitsu as well ❤❤❤

[@michaelsturdevant9196]

It's also important to have a very wobbly squat rack.

[@Fleshcut]

I cannot really picture the "rips over pelvis" advice. If I just try to do the stance, I fail to pinpoint the position properly. I am constantly asking myself "is this right? Is this right?" but I never find an answer. :(

[@SachinSingh-uv6oi]

Make some videos on fascia training

[@Danilo-u7f]

Hi, one of the best channel ever, definitely. What would you recommend for muscle building after partial menisectomy? As surgeon told me: the base of meniscus is still there. Thanks in advance.

[@chandvijapure6742]

Sir please make video for disc bulge...proper rehabilitation program 🙏

[@alvarowain]

This is gold! 💸💸💸 It would be interesting some videos with skinny guys, we lift too! 🤣🤣🤣

[@nerdmommy7114]

This is great content but hard to absorb as a beginner. Can you make this again for beginners? It’s a lot of info and jargons for someone starting, or maybe because english is my second language.

[@neille-petit7433]

Super good video. Tells a lot but just gets to the point of it, rather than this whole "hey guys, I've just moved gym/house/redecorated the bathroom..." No one cares. So nice work to all putting this together and a special notice for the guy keeping a 30's squat position because 10's and I'd be out lol

[@longjump1989]

This video is 🔥

[@saakerson2]

Love it!

[@848flex]

Great video

[@patrickklepper3641]

Aaron, I would love to see a video that discusses knee and lower leg movement and involvement during the squat and also the tracking of the hips while standing during the squat. i.e. should the lower leg not move at all until the hips are above parallel? Is the role of the quadriceps to keep the knee in place and not to move the knee back or let the knees take over the movement when squatting? Once the hips are above parallel should the hips go forward to meet/come into alignment with the knees? ( I think I've been doing the opposite once above parallel, I push my knees back to meet the hips instead of pushing my hips forward to align back up with the knees. Hope all of this makes sense.

[@joellesassine627]

What about knees following the toes

[@stewste4316]

that is an amazing video

[@natasha4695]

Im picking up on two competing sets of instructions on and offline: 1) Stacking approach where you kind of "flatten" the spinal curve, and 2) The curvy spine approach where you leave the spine curve intact while squatting, while digging into heels and sending the butt way back. Which one is better?

[@subtopewdipie4159]

Both are the same, the stacking approach doesn’t involve flattening the natural curve in your spine. He mentions in the video how overflexing (flattening) or overextending (curving) the spine are both non-optimal for force production in heavy lifts.

[@Idiotsincarshere]

I tend to lean forward too much as I squat but it's hard to fix. I descend slowly, go as deep as I can, then up. Maybe it's just my anatomy.

[@rickyneeter69]

Same problem

[@chillie000]

Ankle stability issue?

[@LzCollection]

Ty❤💪🏻

[@scottalbright2547]

Any chance of a video on proper form using the low position on a trap bar. Thanks

[@AjaychinuShah]

Arnold teach this eccentric the joints activate and enable much many more than average concentric.

[@XxS__A__M__FxX]

holyshit yes this is literally the problem with my squats bro🎉🎉🎉🎉

[@riyaska4951]

Thanks for the knowledge. One doubt is, does holding the breath affects heart health negatively?.

[@DoubleJuriy]

God bless you for this information!!!!)))

[@deangrainger1215]

Great video dude!! Is this the same protocol you’d recommend to follow if using a smith machine?

[@SachinSingh-uv6oi]

Make some video on fascia training

[@m0gul666]

LOVELY fucking video, thank you

[@jjtransportofncllc8705]

This guy is the next McGill

[@F4t4LisS]

I’d love to understand better how to brace well without increasing risk of hernia. My surgeon suggested that building pressure inside the abdominal wall was the sure way to get hernias.

[@mauricefiorani2404]

Hey Dr. Horschig, thank you for these videos. I would love to get a video or help on why I have very tight adductors for a few days after squatting. They get tight to the point that I cant squat or do any leg movements for a few days afterwards. They are completely fine during the squats. What is causing that? and what would be some exercises to fix that issue? Thank you!

[@11Ken]

Super!!!!👏🏼👏🏼👏🏼👏🏼

[@JohnnyMcMillan]

Great video as always but music was slightly distracting to say the least

[@anthonyw2931]

Question: do shoes matter, if so how and why; with heel and arch support in mind. Is better to squat without shoes? and I know there’s a video about flat feet, what’s the best option for people with flat feet going heavy squats; technique as well as equipment eg arch support etc. thank you so much for your content

[@decky9718]

They matter a lot. I’d recommend training in socks/barefoot if possible as it’s how your body is designed to move. Shoes will heels, even slight ones, change the way your body moves. For example, squat shoes allow a more upright/quad dominant squat by changing how your body (specifically your able) is able to move. I’ve personally found it’s better to squat without shoes. I personally found it allowed me to better stabilize my body and just generally felt more natural. Also, it’s just beneficial for foot health anyways.

[@anthonyw2931]

@@decky9718 thanks

[@sheryl3268]

Q: what is trick to bracing and holding breath during a rep like that and also prevent hemorroids? I have been trying the bracing this way and feels like straining to tighen at full inhale and hold it during exertion...even with weights light for me. I was looking into hemorroids recently to help someone I know, and the info often stresses breathing during lifting rather than holding breath because the pressure that builds can cause hemorroids. It seems to me that is same pressure that is supposed to protect spine... or am I misunderstanding it? I surely would like to avoid hemorroids but need to protect my spine and lift for bone density... Thanks!

[@JenniferTanjca]

Those with prolapse and pelvic floor issues was told to not brace like that but to lift pelvic floor muscles upwards and belly button into spine before starting a squat and deadlift. So I will be keen to hear what his thoughts are on this

[@jamestang96]

I would love to hear about this too!