How To Squat Without Knee Pain (4 Mistakes You’re Probably Making)

[@JeremyEthier]

Hope you enjoyed this one! Comment below what other exercises you’d like me to cover in this fashion👇! Study links are below: ANKLE MOBILITY TEST : www.ncbi.nlm.nih.gov/pubmed/11676731 REACTIVE NEUROMUSCULAR TRAINING : www.ncbi.nlm.nih.gov/pmc/articles/PMC1322908/ TENDON RECOVERY: www.ncbi.nlm.nih.gov/pubmed/18812414 BIOMECHANICAL ANALYSIS BOX SQUAT : www.researchgate.net/publication/224038910_A_Biomechanical_Comparison_of_the_Traditional_Squat_Powerlifting_Squat_and_Box_Squat

[@dzinengland4957]

Please bro Do us a video about front squat Thank you very much

[@mohameddalghous]

@@dzinengland4957 exactly it's my grip that gives out not quads

[@SlenderGrandfather0]

Calves

[@mahmoudezzat9217]

Supraspinatus and its tendinopathy please, igot injured and need help

[@rishabhsaini8687]

Lower chest please

[@rev0luci0n]

As a visual learner the post production quality of your videos are amazing, thanks for putting in so much effort!

[@androSS.]

I have never noticed how immobile my ankles were until now. Dude, life saver. Thank you. 🙏🏽

[@rebeccapolanco9332]

Andrew Anievas Same

[@aliasedpawn]

How did you fix it?

[@mostafaali3065]

@@aliasedpawn Germy have another video explain this point

[@morbius768]

@@mostafaali3065 germy

[@chimsloyalty3880]

@@morbius768 eeeeeewwwww

[@iffjs]

Mistake #1: letting your weight shift forward 0:57 Mistake #2: not using the hip flexors 2:54 Mistake #3: Knees not in line with toes 3:53 Mistake #4: Doing too much too soon 5:33

[@iffjs]

Sascha just watching and then writing it down after lol

[@jjwp-ql5rv]

@@sascha6176 It's magic.

[@JustDontMove111]

@@sascha6176 I wondered the same. Incredible talent i must say.

[@samjustforthenet4185]

@@sascha6176 the dubble dot does this automatically 69:69 1:07

[@RokkitAk]

Check out “Allen Thrall” he’s more entraining to watch and gets into the science of it to a degree where you fully understand how to powerlift without all this computer gizmo shit., this guy that makes these videos is a zeek.

[@dalechen8199]

No copying; all original and helpful content. Amazing video Jeremy!

[@videologforearthers2723]

My knees hurt when your knees collapse in... This guy sacrifice his knees to make the video, damn

[@son_guhun]

Yeah, you can see it in his face. Respect

[@goldenokoko3211]

That a fact .. I was just about to write this huge respect to him

[@isabellahigueras5347]

YES

[@gmancari8597]

ikr what a champ

[@jasonfournier5235]

So much cringe watching that...

[@daniellins8242]

Thanks for the really high quality content. I don’t typically leave comments on KZbin, but I wanted to take the time to tell you how much I appreciate the videos you make. The first video of yours came up when I asked “how to do squats with proper form” and I appreciated it so much that now I search your channel before every workout to make sure I get the form right. I’ve probably watched 20 or more videos of yours. The things I like about the channel are: - the science studies you reference so that I know is it’s been done before - visual overlays of the bone muscle and joint anatomy so that I understand what’s happening to my body - green and red arrows what to do an not do so that I can focus on the proper form - slow cadence of your speech so that the content is calm and trusted - no fluff/hype or meaningless content so that my time is not wasted - the videos are relevant, for example this one about ankle mobility and knee health, so that I keep coming back Thanks again for a great channel!

[@mylesroberts7603]

HI Jeremy i have just graduated as an exercise physiologist is Australia and these videos are fantastic to be able to show to my clients especially as they are in the clinical population where proper technique is imperative. I particularly like the evidence based nature of your explanations. You have just gained one very loyal Aussie health professional. well done mate keep it up!

[@migdez]

"Too much, too often". That is exactly what is hurting my knees. Thanks for the great video.

[@seanpolding7232]

Just what i needed! Ive just started squatting and have been having this problem. Thank you!

[@maccon1]

I recently got back to the gym after a long layoff. I ended up doing a ton of Air squats using a TRX band for balance. My legs were on fire the next day. I probably won’t use weights until I know my form is on point.

[@CryptoBates]

Same here havent squat in years but squat last week.

[@bastiaanbogers4114]

Watch Athlean X’s “Do this everytime you squat”. He has a great exercise for the medial glutes.

[@Sawrattan]

I just want to thank you for making the most no-nonsense videos, not too much talking, and always under 10 minutes. ❤

[@anuupeace8801]

what a boss. he does a messed up version of the exercise risking injury to himself in the video (even though it's probably light weight for him) just to show how it's not supposed to be done, haha! Thanks for all the information man, people love and appreciate you and your videos.

[@xdessix3327]

Pointing my toes out is one thing I noticed I have to do. I thought I was doing it incorrectly, you proved me it’s helpful thanks for the vid

[@xavierrobinson200]

Wow did I need this video. I have knee pain the day after squats

[@xavierrobinson200]

Looks like it may be my ankle flexibility

[@sarahconner9433]

Less wieght and don't go deep 90degrees...just go 70degrees a cheat squat.

[@MilosChikarason]

I followed these tips today at the gym. Focusing on the hip flexors on the way down made all the difference in the world. Thanks Jeremy!

[@samirsharma6312]

As beautifully, systematically and scientifically explained as Jeremy always does. Mr. Ethier certainly makes the lives of guys interested in strength training a lot easier. "Keep up the good work Jeremy"

[@BtheR2dadoubleE]

Thank you! I'm on a weight loss journey, being heavier than I use to be, squats have been messing w my knees...I copied everything you instructed to do and notice a big difference ! Knees feel better and I can now feel the workout instead of the knee pain.. gracias !♡

[@cakemixrox]

I googled “squatting knee pain” and this video popped up. Really informative and easy to understand, thank you! The algorithm doing justice for once.

[@christyler158]

Jeremy, I subscribe to a lot of KZbinrs, but yours is the only channel I have notifications turned on for. Thank you.

[@TkWatchin]

This brought instant relief to my knees when doing squats. Thank you sir! I just started working out and was wondering why squats hurt my kneecaps so much. What a great video.

[@smashb3766]

Which bit was the main issue and fix?

[@TkWatchin]

@@smashb3766 If I remember correctly, I was doing mistake #3 in this video. I was a complete beginner so I had no idea what I was doing wrong. Haven't had any issues since!

[@BloofehBaby]

This video is so high quality, as someone who doesn't work out a ton the muscle diagrams really helped me visualize what I should be doing. It turns out my problem was mainly with my hip flexor, but I truly would have never figured that out if the visual wasn't included - I had no idea what a hip flexor was let alone how to engage it.

[@nickgc5678]

Damn you and I are on the same wavelength! You always upload exactly the thing I’m looking for. I’ve got the most trust in your videos out of all the fitness channels. Thanks for your hard work!

[@dr.piyaldeb]

Oh my GOD! you are a life saver!!! I actively engaged my hip flexors and there was no pain. its just gone! thank you so much.

[@irene6109]

Great, comprehensive, informative video as always, Jeremy! Thank you!

[@Jakierol]

I've been strugling with knee pain for 8 years since I had an injurie at work. And it prevented me from getting any gains in my legs. Now i'm on a treatment with food suplements that helped me a bit, but I tried to squat a bit after I viewed your video, and there's absolutely no pain in my knee and I can really feel the muscles working. Thank you very much!

[@SeyoYanura]

Omg i needed this video! Also I bought your program! So happy with it!

[@user-oj9yy1el3w]

When I do to many leg excercises, my leg started to hurt alot, my legs hurt when i do squats, its been 2 days, but this dude saved my leg, thanks bro i will subscribe

[@sean.momentum]

do you mean your knees or the muscle of the leg?

[@sarangsj8733]

Landed to his Channel by Mistake but it Turned into a Blessing... The Visuals with a Corrective Method is absolutely Superb...

[@stanleyg2934]

This is the exact information I've been looking for. Thank you , you just got a new sub

[@megaton10]

It worked. It worked. Thanks. Key points which worked for me is to spread the legs bit farther, distribute the weight evenly on total feet area and squat slowly.

[@nudla3972]

Will you make a video about best push/pull workout routines?

[@me_hanics]

up this also twisting

[@burns0100]

A simple one I do it alternate between Push Ups and then Laying Pull Ups using a bar like you're going to be bench pressing. Its the same pushup form just a pulling movement back up into that position. It really works the upper body and core. Doing about 10reps at 5 sets.

[@emantabrizi8218]

I used to be great at doing squats, but then I didn't workout for about 10 years. I just got back into exercising during the pandemic, and one of my unfortunate discoveries is that my perfect squat technique is long-gone, and I've got pain below my knee caps. I don't know if the tips in this video are going to help, but I'll give 'em a shot. Thank you, Jeremy.

[@Sparagas]

Gone home from workout with knee pain - got video from Jeremy how to fix it. Perfect timing!

[@angelivangeronimofeliz7841]

Just Awesome! Looked at many videos and found nothing, 3 minutes of this one and got the perfect Solution. Thanks a lot

[@larrybrumfield2892]

What a fantastic video, Jeremy Ethier. I really appreciate your instruction in all your videos ... very complete, very direct, packed-full of information in an easily-understood way, with great visuals. Amazing! Thank you.

[@vaibhav1000000000]

Finally you uploaded it.. You have no idea how long I waited.. Thank you so much

[@AhmedMostafaBLOODISHBROS]

Just in time,, was lookin for proper squats technique then i found this on my yt home.. subbed

[@KBoss302]

Jeremy, I love your 2nd tip here about activating your hip flexors to help "pull" you down to the floor. I think this is going to be a game changer for me.

[@dhrubosaha210]

Hi Jeremy, A video on whether leg extensions are good or bad would be great. It's such a heated debate and I don't know who to believe.

[@silvership909]

Great video thank you so much. I always have knee pain and it sucks.

[@sumangurung6032]

Same here have been working out for almost a decade now but years of squats had sure affected my knee if you face the same problem try this it really worked out for mewww.houseofcoonoor.com/products/%E2%84%A2

[@CJ_Pharaoh]

I'm on ankle mobility exercises ASAP. That test had my heel come off oh so slightly but no matter. I'm getting it fixed. Stay blessed Jeremy and thank you for this video 🙏

[@gabrielw4146]

Man, I've been lifting for years and although I dont have knee pain with squatting, these tips helped me so much with my squats today I felt way more balanced and was able to go deeper much more comfortably.

[@playpiano2264]

Woah! 1st view (great work Jeremy) keep going.

[@AR-fy2qo]

This guy actually wants you to be safe and get better. Good job.

[@zChipmunKx]

It took me so long to perfect the squat/other exercises so I’m extremely pleased to see you shedding a bright light on it cause *SOOOOOOOOOOOOOOO* many people at the gym are fucking themselves up 😂😂😂😂😂😂😂😂😂😂😂😂😂😂 Even when they think they’re doing it right...they’re not 😂😂😂😂

[@emy2023Jw]

Thanks very much. I realized today when I did my squat routine that I'd been committing the mistake you mentioned on shifting the weight to my toes.

[@Theoriginalbubbafett]

Your “DON’T” demos scare the heck out of me sometimes. Especially the knees in part. Thanks for the demo but please use a empty bar next time. Like watching someone dodge a car. Whew!

[@tcg4111]

I thought that too but then realized that an empty bar for us is what a bar with 2 plates is to him 🤷‍♂️

[@Danster547]

You Or even like watching someone buy a Dodge car.

[@DefeatLust]

@Ze TheGame that's... not the point. Adding even 5lbs to the bar is more dangerous than no weight when showing an incorrect movement.

[@attackhelicopter588]

@@DefeatLust NO PAIN NO GAIN!!!!ARGHHH!!!!! But no I agree with you.Doesnt matter if 10 plates each side is Jeremy's version of light weight having no plates definitely helps and reduces risk of injury when showing us what not to do

[@brar9374]

6 REASONS TO DO NOT BENCH, SQUAT OR DEADLIFT IN 2021!!! DONT MISS!!!kzbin.info/www/bejne/i3_bmHeNfsloms0

[@Bilbi111]

Thank you so much! I have some pain above the knees, not too bad but still a sign that something is not right. Watching this I think I do mistakes number 2 & 4, and now will try to fix both. Thank you again.

[@popdragos2704]

man you have such a great body, you're one of the few fitness youtubers i can say i trust regarding this type of videous

[@das1992]

Your channel is really the best for good explanation of the science behind workouts without unnecessary bs.

[@santidbe400]

Jeremy great video as always, could you do a video about and example of how a push, pull,leg routine should look like? Thank you

[@ozayrmansoor3260]

Best Squat/Knee Fix video I've seen. Well done bro. Easy to understand.

[@sophovot5079]

2:20 that test depends on height though, right? The shorter your shins are, the more you have to bend your ankle to reach the wall

[@andytonne8008]

I am a shorty, i do not have ankle mobility issue but i just can't do that. Can someone help explain?🙏

[@Jesus.saved.me.]

Thank you so much Jeremy! I was wondering why I was unable to squat unless in an extremely wide stance. I now realize it’s poor ankle mobility. I’m going to work on fixing it!

[@NoPo101]

Just watched the video..Thank you for making this video simple and easy to know .. Shashank Gujar 🇮🇳

[@MrTrenttness]

Ha! I just filmed myself doing front squats because my knee has been bothering me and I figured leaning forward was the causing the issue. I'm coming off an injury that effected my foot, knee, and my back. I was couch ridden for 5 moths and could barley walk or get out of my truck. I started my 5×5 routine with very low weight to take care of my foot and kneee but after just one month of front squats my knee started giving me hell. Sure enough I'm been leaning forward and this has agitated my knee. Thanks for the video! These instrutional video's are so much more valuable than the usual program and exercise tutorials you see on KZbin. 🎈

[@harmanbeing]

Great video, I recently injured the area above my right knee while doing squats.

[@jaimejaime1043]

Same here took a whole week to recover

[@jenniferbueno9578]

I LOVE this video. I’ve always had issues with proper form with squats so this explains my heel being the culprit.

[@christosegkos]

Bro! You are one of my favorite fitness guides! I also love your taste. Im in love with these shoes!!! Give a link or something 🙏🏼

[@rhastaman8118]

Appreciate your graphics/edits and everything to make us understand better. New beginner here. Thank you so much. Best channel I’ve found that explains everything with directions/graphics/techniques etc etc. thanks so much

[@Hatred_Pkerz]

Jeremy can you do a video on the difference between flyes and presses

[@liluzivert4630]

Hatred Pkerz presses are usually for strength, flies are usually for size

[@akshatchaurasia6907]

The weight shift was my mistake, thanks for help❤

[@PotatoMan1491]

Sir Jer., thou shall save my kneecaps from my own undoing

[@SydneyMadueke]

lol

[@valeaves]

3:53 I just wanna add: it may be an issue with your foot, too. If your feet collapse inwards (meaning the sole of your foot can‘t hold it up properly), your knees will, too. That‘s something that took me literal months, a physician, and a physiotherapist to understand. So, actively training your feet to stabilize the knee may help you with that problem :)

[@KD-lx1cr]

Is it normal for the bone structure of my knee to be inwards? My knees don’t cave, but when I straighten my leg the knee is tilted out wards like 2 parallel lines, and then my lower leg is straight agin

[@stevendeonarain9186]

I started squatting without shoes yesterday for the first time. It helped a lot.

[@kristfur]

My personal squat mantra is: Look up, back straight, butt out, focus the weight (mostly) in the heels.

[@StephenPhilippouG]

Visualizing the hip flexors was such a great tip and helped me improve my squat tremendously. Thanks Jeremy!

[@HabboCoolcattim]

Video tip: How effective are Super Sets?

[@billtonvitus7834]

The muscle visualisation on the right side of the video is a very good addition! Please do these in your future videos as well, thank you!

[@GabeCoyotl]

Hey, my problem when squatting is I use my wrists. Any tips on how to hold the bar so that I dont use my wrists?

[@jjwp-ql5rv]

I'd say, point your elbows backwards a bit, and have a closer grip (just outside shoulder width)

[@MegaPrck]

@@jjwp-ql5rv You want your elbows under the bar when squatting not pointed backwards

[@ngokul3]

Take your thumb from under the bar and put it on the top. This will automatically teach you how not to use arms.

[@paulntpa1122]

Hey Jeremy, Another informative video. Like the fact you slow your pace down for instructions, and don't rush through your explanation. I'm one of your new fans !

[@poxy0027]

Is there any problems in using the hex bar for squats, do I still need correct squat form to avoid knee injuries or are dey minimised on the hex bar

[@poxy0027]

@pingufromindia Your right dude, a lesson to never comment while drinking, I think I just thought hey I'm having knee trouble deadlifting can the hex bar help

[@poxy0027]

@pingufromindia thanks will try to do that

[@ltlsWhatltIs]

This is why when I started working out I did the simple 5 sets of 5 lifts. Squat, bench, military press and barbell row/deadlift (swapped every other workout). When I started out I only used the 45lb bar for all excercises and increased by 5lbs each workout and took my time building up in weight but first was able to focus on perfect movements, and am now doing fantastic due to this. I highly recommend these compound movements for a comfortable and very simple workout routine. Its also interesting that my abs are starting to reveal just doing compound movements and I am not working abs as a stand alone workout.

[@cuchulain1647]

I know that you demonstrated those incorrect reps on purpose, but I was cringing each time thinking you were going to hurt yourself!!! Don’t demonstrate under load!!!! Thank you for all of your videos.

[@morningbars6839]

Good vid thanks. Doing a 405 challenge to raise money for my youth bursary in Toronto. Sending power out to all of you reaching new personal goals, do so with others in mind it will make the journey even more rewarding in the end.

[@rajeshwaran108]

If you are not a Power lifter Box squats is the way to go...

[@loudnoises4627]

Damn. Spot on. I recently broke under the peer pressure to squat more weight than I properly can, and I felt most of my weight on my toes. Now I have the top of the knee slight pain. I’m glad I looked into this before I injured it. Dropping back down on my squat weight

[@Saraswati8882]

Man, how come U missed out on telling how wide the legs should be when squatting ?

[@musclegaining2058]

Fax. Imma guess shoulder width

[@sammypeter707]

Love idea of the band.I struggle with squats and literally avoid the squat rack .I have long legs which makes it tricky

[@brobrotv834]

If you’re reading this Jesus Christ loves you unconditionally and He will never leave you ❤️💛❤️

[@biglampar556]

There's plenty of squat vidoes - this is the Gold Standard. Lots' of useful practical advice. And you squat beautifully - when i squat i imagine I'm Jeremy Ethier.

[@youwilllaugh3136]

i used to have knee pain while doing squats , i followed coaches advice which was not to let the knees go forward and stick the butt out . Huge mistakes! i started having more pain in my knees and to make it even worst back pain and sometimes illiac crest pain . What i ended up doing is simply obey my anatomy by letting the knees move forward and not stick the butt too much out and tadda ! no more pain whatsoever. This is to say that you don't need to follow trainers religiously

[@Fuegodinero]

I’ve been struggling with what my friends call the bambee effect from too much weight. Adding in the band exercise right away to fix that. Great video and I appreciate the content!

[@ilya4720]

Thank you so, so much. My knees always hurt after squatting but I couldn't figure out what I was doing wrong, and I felt a bit discouraged since I still couldn't get it after asking the gym instruction what am I doing wrong. Now I am feeling ready to start again, so thank you again!

[@chthre]

Great vid, thx. Slipping a small disc under each heel or using Olympic weightlifting shoes helps too. Squat as deep as possible with good form. Don’t sacrifice form for depth. The latter will come with patience, persistence and consistency.

[@ForeverLaughing221]

Watched this, corrected a few things, no problem doing squats now. Genuinely; Thank you for putting this video out

[@cherryblossomsky7023]

Finally someone actually gave a proper solution. Thank you so much 🙏

[@TheMrAlexander]

This video is perfect - I need to watch this every time I'm about to do a leg day. So many useful tips. Thank you!

[@jwmjr]

The pulling down hip queue helps me the most. When you get this perfect it feels like you are hovering down and up in full control over perfect center of gravity. It's an amazing feeling. I never had knee valgus, shins are ok because I wear squat shoes. The hardest part for me is to warmup but over time the more you squat the less you have to warmup to squat deep. The biggest issue in going up in weight imo is still breathing/valsalva maneuver. Got to learn that to squat heavy or your low back will hate you.

[@mnb3227]

Thank you very much. My knee pain improved after this video. Thank you for your help I finally know what I'm doing is wrong

[@Aezetyr]

Fantastic vid! Implemented just changing the direction of my feet a little bit, and knee pain is gone. I was pulling them in too forward (in relation to my torso, not my knees) and putting too much pressure on the inside of my feet, and then it just got worse from there. I dropped the weight to acclimate to the change, pushed my feet out a little more and concentrated on keeping them in line with my knees. It helped so much! Thank you!!

[@leomdk939]

Never had any knee pain when squatting, but in the past I've blown out both kneecaps (not while lifting). As you can imagine, I am *very* careful with squats. (The inward knee bending was -- uncomfortable -- to watch LOL) Even though I've had no pain, it's good to see these four mistakes demonstrated so I can know what some things to avoid are. Thanks for making this vid - -great, as always!

[@psp4325]

Thanks bro, my trainer always scolds me for my bad squat posture (lifting heel) now i know i have flexibility issue ,hope i will fix the problem with your solution

[@roxannebennett5809]

I must say this video has helped me trigger the areas that I need to stretch more

[@Iceland874]

Great video and helpful! I had locking joints after I had covid and my knees are painful when I try to do squats. I tend to overdo it. Thank you!

[@alexglaubitz7167]

Amazing video. Started up a new workout routine after a long break and noticed my knees feeling slightly off after squats. Your recommendations immediately removed the discomfort.

[@MiceDnP]

Thanks mate! You are one of the best dudes making these guides and explaining everything and showing how to do it right! Helps me to be more confident in the gym with what am i doing and not letting hurting myself! Have a good one!

[@rudylabsilica2286]

I’m glad I watched this, today’s my leg day! Thank you much!

[@clarabartha1737]

Excellent video! Starting to experience knee instability lately due to low back SI injury and new clicking in two places in the knee of the injured leg. Only relief is bending the knee and kneeling to sit on leg. This video seems to reiterate that glute max or medius is weak so will have to attend to those as a way to stabilize knee. Thanks for the info.