How to Squat Without Your Toes Spinning Out |

[@bc02500]

Love your tips! Can you reference the studies you refer to about only a 30 second stretch prior to working out vs say 2 mins, as other people have recommended in order for the stretch to be effective. Thanks!

[@SquatUniversity]

You bet! Here's a link to a systematic review on the topic: pdfs.semanticscholar.org/643a/23c55299233d80be90b92f198538818047ca.pdf

[@minge9]

Stretch 2 minutes after your workouts instead.

[@atalayapark]

@@minge9 why?

[@bigsavage7014]

@@SquatUniversity What's the name of the intro song in your workout tip videos?

[@HexenStar]

@@atalayapark There is a difference between a pre-workout warm-up type stretch, which only serves as a general mobility preparation/warm-up exercise and the kind you do for actually improving motion range. The latter is a separate session altogether. It involves more exercises which are formed into sequences of stretches of gradually increasing difficulty, requiring much more time: per stretch, per muscle and per week. What he mentioned regarding performance decrease, it's a short-term side effect. It is normal. As an example, if you are about to do some martial arts sparring rounds, don't do intense flexibility sessions before that, as it will temporarily weaken you (especially legs). Just do the necessary minimum and not more. Training for better motion range should be done separately, so that it doesn't clash with other parts of your martial arts (or any other type) workout.

[@leannecameron9375]

Thank you, love your videos! About 3 yrs ago when I turned 45 I asked my son to show me how to strength train so I could get a "little bit stronger" as I could see the changes in him & it looked like fun, had never done anything like that before ... now I'm competing on a national level for NZ at powerlifting. Always working on technique, love this sport and learning how our body works, big thanks to you :)

[@SquatUniversity]

Leanne! Thanks so awesome to hear! Thank YOU for sharing your story with me and good luck in the future to you. Let me know if theres ever anything I can do to help you out along the way

[@se0ul_train]

Dude, the information you're putting out is extraordinary. Next level stuff, seriously.

[@SquatUniversity]

Thank you James!

[@bkkcho]

Man this is a life saver, I always thought it was poor hip mobility that was causing this but just realised it’s my ankles after watching this - noticing that my toes move outward toward the later part of my squat which makes absolute sense. Big thanks

[@Jhood2k13]

This is the best video I've seen soo far especially with the tests. All soo simple and straightforward. I've been suffering with limited internal hip rotation and ankle mobility basically all my life. And its been since last night and this morning I've been cracking down on trying to fix this. I thought it was just normal for me to squat this way as they say "its genetics" especially when you're fast footed but in the long run mild left knee pain and lower back begins to happen more frequently. This is helping me

[@ozky25]

About 13 years ago, I was having issues with obesity. Used to be a phenomenal soccer player but injured my knee and did not treat it. After few months of barbell training I fell in love with it.

[@SquatUniversity]

I'm so glad to hear - barbell training is something you can do for life and the results are overwhelmingly amazing for your body if done correctly

[@Slumppy]

This channel is the best one ever.

[@SquatUniversity]

Thank you!

[@Slumppy]

I have Aaron's Squat Bible on my bedside table and I can affirm it is, indeed, a squat "bible". It helped me A LOT to improve my squat.

[@SquatUniversity]

I'm so glad you enjoy it! Thank you so much for picking up a copy!

[@bennyvazquez5784]

dude, i been struggling my whole life with this I actually start to believe that was just a "factory mistake" so i tried to live with that but now i see that is a problem that have a name and is fixable. thank you Sr keep sharing information, amazing channel! sinceramente muchas gracias!

[@SquatUniversity]

I'm so glad to help Benny!

[@jamied8733]

Did it work

[@kevincook4537]

@squatunivesity should be a tv show. This is by FAR the best channel for resolving issues inhibiting the proper range of motion!

[@dohwuri9068]

You explain things better than anyone else I’ve come across on KZbin in regards to mobility and general body mechanics. Subrscribed 👍🏻

[@SquatUniversity]

I really appreciate it! Thanks so much for watching!

[@DanielDimov358]

I am regularly doing the mobility drills for the pinching sensation and it is helping me achieve a better mobility but I still fail at the wall test.

[@trevor_btg]

Dr. Horschig, I'm a new grad PT, thanks for showing this. I think it's incredibly underrated how important mobility and stability are for compound movements. Very cool and simple descriptions

[@SquatUniversity]

Thanks Trevor! I really appreciate it. Where did you go to PT school at?

[@Champion_detailing]

I can’t believe it’s taken me so long to find information like this. It’s incredible! I’ve struggled for years with my squat! Heels always come off the floor, not once has a PT spoken about ankle mobility. I’ve only ever been advised to put weight plates under my heels! I knew in the back of my mind this was something I needed to address not just pop a bandaid over it. I’ve just tried the 5inch test and I am a mile away from the wall!! I have a foam roller so I’m starting my rehab tonight. Thank you so much for helping people like me who think nothing can be done

[@Alex.Francisco]

How is it going so far?

[@srikarsana7146]

I would like to add one more point which i learned from squat university.... There is also a video on how to place your ankles based on our hip structure.

[@congoose100]

Thanks for going beyond the 1 min Instagram video limit! I've spotted poor hip internal rotation in my right leg a while back, and you're spot on. I've tried the movement you suggested. If you have anything​ more aggressive (say loaded stretching) I'm all ears. I know my hip IR was reduced by driving a manual transmission car for ~2 hours a day. Thanks again!!

[@SquatUniversity]

You're very welcome! If you look through my previous mobility videos, I have one on banded joint mobilizations that may also be helpful along with this hip internal rotation stretch. While you're performing this W stretch, you can take your opposite heel and pull your rotating knee further towards the ground for a more effective stretch.

[@exeladon4382]

Thank you, I was in ballet for quite a while and I stopped dancing due to my more muscular build not being the ideal build in terms of appearance. Recently I have gotten into lifting and I couldn't sink down into a flat footed squat without my toes turning out and a pinched sensation in the front of my ankle. After hearing from you I realized that it was my talus. Thanks

[@gordonray528]

Would like to add that I have had multiple ankle injuries through the years resulting in limited ankle mobility in dorsi flexion causing compensatory movements. I also have limited hip i r and obviously foot instability, so thanks again for this tutorial!!!!

[@kristianmalinovic50]

I cant express how grateful i am for what you are doing with this channel.You are a life saver, THANK YOU.

[@oscarizarraraz6872]

Thank you so much for this video. My toes were moving out every time I squatted and it was starting to hurt my knees. I thought it was weak hip adductors, turned out to be stiff calves and soleous. I'll give these exercises a try and see how it goes. For the moment, you earned a subscriber!

[@danielon3625]

How did it turn out? I'm having the same problem

[@MrPhunter308]

Great help. I have limited ankle on left side which has caused me knee pain ,specifically patellar pain. Gave this a try and it is helping. Been lifting since I was 15 but took some time off and started back at age 48 and wanted to squat above 400 lbs. by 50. I was able to get 405 3 times on 50th birthday. The real problems began then as I tried to increase and knee pain started till I got to 465 then bam quad strain on side with knee pain. But thanks to your help I am fixing the mobility issues.

[@edwardteats9580]

I just started barbell training about 1 year ago and when I started I was not taught proper form on my squat especially and ended up with hip pain on both my hips now so watching your videos helps a lot trying to be pain free!

[@roberttarn4856]

Loving this content Aaron, i really like it all to be honest but feel these more in depth videos are much better. I started barbell training at about 20 but had a few years off training and fighting Muay Thai, this left my lower limb soft tissues in a mess and i couldn't squat with reasonable technique about four months ago. I started watching your content and this is the sole reason why i have cleared out alot of my mobility issues and can now train properly. Genuinely , thank you Aaron!

[@SquatUniversity]

Robert! Thank you so much for the comment and for sharing your story! I'm honored to hear the content I've shared has been so helpful for you and I'm glad you like these more in depth videos! Definitely let me know if you ever have any questions I can help with and even answer on the show!

[@asian_potter_jogs]

I really find this information helpful!! I started training about 2 years ago, but my squats are now improving a lot thanks to your videos!! Can you make a video about how to hip hinge properly, if you haven't already?? Keep up the great content!!

[@SquatUniversity]

James! I really appreciate the comment. Yes I will definitely make a video on that very soon!

[@eshandandekar226]

Ans to the question in the video: 19 YO. Started Olympic lifting at 26 (last fall). Great video! Might I suggest a microphone like the Azden WLX-PRO, so you don't have to strain your voice when taking videos. I have a question: associated pain in the groin without acute MOI.

[@SquatUniversity]

Thanks for the comment and the suggestion. As of right now I'm working with the Rode VideoMicro (www.rode.com/microphones/videomicro) as it was not terribly expensive but better than my iphone's mic. Eventually I'd like to upgrade.

[@eshandandekar226]

Yea, I suggested that one (or something similar) as it a clip on mic to your shirt. Looking forward to episode 3!

[@sulla1537]

The tightness in the soleus and Achilles, so much tightness.

[@chrisplu84]

This has just become invaluable. I never thought of setting talus and stretching achilles and soleus wasn't doing it. After doijg both I had minimal rotation and found that my hip was limiting the motion once foot was corrected. Stretched hip to allow internal rotation and dropped right into a shoulder width stance feet forward! Will take a while to set permanent pattern. As a bodybuilder I've always had trouble. Developing the out quad due to external rotation. I felt it today! Thanks for always keeping the content amazing

[@sarahbrown8022]

I learn so much from you. Thank you so much for all of these videos. Seriously best on KZbin !

[@jmcraefootdoc]

Wow, excellent video! I have great tools to help my patients!

[@selfitakman831]

Thank you very much for these videos, last one week Im watching and writing notes and learning a lot!

[@SquatUniversity]

You're so welcome! I'm glad you're enjoying the videos!

[@amritpanno]

Thank you for the information Dr Aaron, your channel always share quality information about how to have good technique in lifts and I do recommend your channel to all of my gym bros.

[@fademasterfade227]

This is great information. I thought I had good ankle mobility but tried the wall test and failed. Going to work on it with methods you demonstrated. Thanks!

[@jamied8733]

Did it work

[@SkreenGG]

Bro..you just changed my life. Thank you. Great video and great instructions.

[@winglau7713]

Thanks for your excellent explanation and demonstration ...so glad to see your channel is growing...cheers!

[@blue_samurai_zero]

High school. Great modalities in this video. Thanks for the coaching!

[@willakana3369]

This video is fucking amazing. Superb information, clear precise--and EVERY SINGLE WORD is informative, with 0 fluff. Thank you so much!

[@ninarodriguez7909]

I love your explanation of technique, right on point! I started CrossFit 2 months ago it’s a challenge everyday but practice makes perfect 😀 Thank you!!

[@omlette2fromage]

this is exactly what happens to me! thank u for the fix, gonna start this drill from today itself

[@SquatUniversity]

You're very welcome!

[@busyrand]

Very Helpful Video! I first Barbell Trained my last semester Senior Year in Highschool when I did track and field.

[@SquatUniversity]

Thanks for commenting and for answering today's question! I'm glad you liked the video!

[@umangu]

I have all these problems, and I love squatting so much. I don't know why I fell like squatting has caused these problems in the first place but I'm gonna try these.

[@Thefunkeemonkee]

By the way, I have a bad flat feet, any recommendations for that problem and how can that affect my squats? Thanks.

[@tomarik]

Thanks for the advice. I just began a weight training program with my brother and his ankles lift and knees turn out. I'd never really seen this before and I knew more must be going on besides ankle mobility. hopefully these stretches will help fix his form.

[@SquatUniversity]

I'm glad to help!

[@bijano7320]

Really appreciate your videos. Very impactful and effective advice. Thanks.

[@joyandrews1146]

Awesome advice thank you

[@templefuel5408]

Super helpful . THANKS!🤯I started barbell training about 1 year ago!

[@toriwolf5978]

Just found your station wow so wonderful how you explain it so easy that everyone understands ,really a great tutorial thanks so much for posting subbed .

[@panglima]

Thank you!

[@cautious1343]

Good info! Very well taught. thank you

[@thewill6195]

this really helped me a lot, I have pretty decent flexibility but for some reason my toes and knees kept flaring out. I'm doing leg day today and am going to test out pushing my toes into the ground like you said. I just tried in my room and felt my form being forced just by just pressing my big toe into the ground. Hope this works! thanks!

[@81sante]

But is it actually a huge problem if you squat with toes pointing outside? I saw in another of your videos that this is the way to go, if you don’t have a shallow enough hip pocket, which is the case for me?! So i am pointing them out, does it harm? Thank you and BR

[@rittvikparmar5267]

Great Show! Helped a lot.

[@SquatUniversity]

Thank you!

[@hfworden]

posterior chain development: would be nice to hear about hamstring & low back development without access to a ghd or roman chair.

[@SquatUniversity]

Good question! I'll be sure to put something together

[@rodynnsantos5570]

Great video! new follower/subscriber here. this channel is so perfect for me.. I'm always thinking my squat sucks, so I'm always looking around for a channel that would be specific towards the squat. this Is too perfect 👌👌👌 I started barbell training since I was 16. But I've been on and off, wasn't as serious yet id try my best to get my numbers up before getting my body mobility better. so forward 7 years and now I'm focusing on mobility and trying to squat as properly as possible lol. thanks again for your videos! binge watch all night 😂

[@SquatUniversity]

Thank you so much Rodynn! The info I share here should be perfect for you. I'm glad to hear you're approaching your training with the right mind set now - it will take you a long way!

[@x-bionix]

You got an answer for a guy that had surgery on there feet because when squat my feet always forces my feet to turn and rise off the floor

[@Lakshmi235Lakshmi]

Thank you 🙏🙏🙏

[@hfworden]

excellent. thank you

[@MJSaraceno]

Incredible content Doc. 🙏

[@gordonray528]

Thank you very much!! My issues addressed.

[@QuicksandMindset]

This is GOLD!

[@francomoreta7131]

amazing tips!!!! you teach me alot

[@SquatUniversity]

I'm glad you liked the video!

[@kaizenspirit4917]

It was the best video on the subject I've ever seen. I am suffering from all of these problems especially ankle mobility and hip internal rotation. I'm gonna apply these exercices everytime i can. Thank you!

[@SquatUniversity]

Thank You! I'm so glad you liked the video and found the content helpful!

[@HUVideoer]

thank you a lot

[@georgiospapageorgiou5208]

Great content. Thank you!

[@Kazuya1234567]

Great as always!

[@SquatUniversity]

Thank you!

[@alwaysforward7515]

i started barbell training in the common weights class at highschool. when i was 13. im 24 now but to know what i know now... would have saved me i think. i love learning and watching your videos and listening and watching barbell shrugged you guys have helped me tremdously! and your book is very useful as well! thank you. my question should we do these stretches every day? or like three times a week?

[@SquatUniversity]

Thank you so much for answering todays question and for the comment. I'm honored by your follow and for picking up a copy of my book! Thank YOU! As far as your question, I would definitely do these stretches everyday if you have this issue. It shouldn't take more than 15-20 min to do them.

[@thetraveler1]

great info! Thanks!

[@SquatUniversity]

you're very welcome! Thank you for checking out the video!

[@joelwallenius2877]

I still feel the pinge even with a band so tight that I start to slide backwards :(

[@jgojiz]

Wow this video was amazing! I got my resistant band for ankle mobility

[@SquatUniversity]

Thank you! How has it been working out so far?

[@jgojiz]

Squat University I start by stretching my calves so I got better range of motion to stretch my ankles. I do that every day and measure with the wall each week.

[@SquatUniversity]

That sounds like a great plan!

[@jgojiz]

Squat University well, I'm committed! Keep up the good work with the channel

[@SquatUniversity]

Than you for the support!

[@TomPfeifferFit]

Quality video. Great job.

[@SquatUniversity]

Thanks Tom!

[@emZee1994]

I've heard that limited hip rotation, whether external or internal, can be based on your anthropology. how would you know if that's why for you?

[@thouveninvijayan3073]

really Thanks for the explanation ! my toes really point out and.. I squat like this, I have huge legs (68cm) and calves (43 cm) and.. really hard to have a good move, I had worked on my form but it was close to the same.. I will work on it and go to do heavy squat (I squat 155kg for 94 kg, it's bad)

[@SquatUniversity]

You're very welcome! Thanks for checking the video out!

[@love4clothes]

This is amazing! would you recommend to do this before every leg session or on a different day?? Thank you :)

[@elijah7525]

Liked before I watched 💫

[@kotd.game.center7091]

thank you for the video. I notice you have very good developed vastus medialis and they say it is the key factor for preventing the future knee injuries. if you wanted to mention 1 exercise for having this muscle bulked what would it be ?

[@honestlifter]

Should you do this position for only body weight squats or would it also be good as you add weight to the squat? Why or why not?

[@MrDarkchipmunk]

What to do if there is a pinch in the front of the hip while doing the internal rotation stretch?

[@franciscohestnes]

How often should one do the mobility exercises? I’ve been doing them VERY consistently but I’m seeing virtually no progress. What’s the worst case scenario you’ve seen? Are there people who make no progress and will never be able to squat atg or close? (I’ve got butt wink at parallel )

[@millie7642]

i just started squatting with barbell and no matter if it's front or back squat my bar wobbles side to side. i dont have any weights on it yet so how do i correct this?

[@jojoshulk]

Love these longer duration episodes! Starter barbell training in 2013 though I was doing great, but after reading your book and following you on Insta i realize how many things I need to fix..! :P My question is can i do these stretches every day or just on training days?

[@SquatUniversity]

You can definitely do these stretches everyday! And thank you so much for following SquatU & for picking up a copy of my book - that really means so much to me!

[@matthersh5861]

So good! I need you as my personal trainer

[@mario8833]

The band joint mobilization has to be executed only prior to squatting or I can use it ad a mobility exercise? Because in the end, I can fix the problem on the moment but will it fix it for ever?

[@enduro_sztambuch]

very helpfull video, thanks Aaron! I started barbell Training when i was 22 yo

[@SquatUniversity]

I'm so glad you enjoyed the video! Thanks for the comment and for answering the question of the day!

[@ashwithpc1834]

amazing

[@sudds82]

Is it a problem if in the starting position itself the toes are pointing slightly outward (30 degree) and the knees stay aligned with the toes during the squat? I never thought it was necessary for the toes to point forward as long as the knees stay aligned with the toes during the entire motion.

[@senormonke4579]

I can’t really tell which problem I have, can I just do all of the exercises and hope for the best?

[@kidszone7756]

I have a good ankle mobility when I check to the wall but it get decreased while doing a full squat.Why????

[@PSNRedDevil982]

Hi, really helpful and informative video. I have pretty tight ankles which has prevented me from doing any squats. When I do the ankle mobility test I have a tightness in the back of my calf. I was wondering how long should I be foam rolling my calves and should I be doing this every day. Also how long will it take for my calves to loosen up permanently if that's possible. Thanks

[@SquatUniversity]

Great questions! So I would foam roll for minimum 2 minutes everyday followed by the stretches. With continued work you should start to see progress shortly. I would also recommend using a weightlifting shoe with a raised heel. That will help a TON with allowing you to squat as the raised heel gives assistance to ankle mobility.

[@priyankamankani2336]

Can you share video on big toe mobility?

[@aaronacerboni]

What's the implication of a pinching sensation in the front of the hip for the hip rotation stretch?

[@humblebeasttv4593]

Should I be these stretches every day if I have every bad HIR and ankle mobility?

[@hariszukic5910]

I would love if you were located in Germany.....you could help me a lot my internal rotation is soooooo outstandingly bad😂 my ankles are limited in mobility too. Thats a great video!

[@oliverbarrett9203]

Could you make a video about how to stop your ankles from collapsing at the bottom of the squat?

[@SquatUniversity]

I sure can! Thanks for the comment Oliver

[@Poncho_wl]

When I did the hip stretch I felt a ton a tightness in my quads more than hips. What’s going on?

[@budgielicious3379]

How long does it take to fix hip rotation?

[@moazzamaiqbal3759]

Would using the hip abduction machine help if you have weak hip internal rotation?

[@williampalminteri1727]

Answer: I started barbell training in July of 1964. Weights: "Dan Lurie 100 lb. set" I was also studying the Joe Weider course, "What to do before your barbells arrive".

[@clintnardoni]

Why does missing hip internal rotation limit hip external rotation in hip flexion?

[@19grand]

good work!

[@SquatUniversity]

Thank you!

[@nouramansour5630]

I have like the worst foot stability and I think it's because of my flat feet can you address this issue and how we can squat efficiently with flat feet

[@jondoe170]

Thank you! Also, why can't music channels be as loud as your intro music?! Just saying! Keep up the good work

[@ShapeshiftWellness]

I really appreciated the first two points, but internal rotation doesn't make any sense to me. When we squat, the femur HAS to rotate externally. Internal rotation would cause impingement. Is the point just to stretch some of the tight intrinsic hip muscles so they aren't pulling TOO far externally? It makes more sense to me that if you have to turn the feet out, it's either tight calves, or lack of EXTERNAL rotation. Turning the feet out gives more room for external rotation so some people will fault to that. Improving external rotation would free up that range in the hips to get the knees out there without having to turn the feet out. When you first said internal rotation I thought it was a "typo", because obviously you meant to say external... So this was confusing to me.

[@SquatUniversity]

Good question - so yes the femur has to externally rotate in the joint when we squat down. However, in order to perform a good bodyweight squat I want someone to set their feet (baring they don't have any anatomical abnormalities such as femoral or acetabular retroversion) in a relatively straight forward foot position. This requires a certain amount of internal rotation available at the hip. If someone does not have that available motion, they will spin off into even more exaggerated external rotation in order to accomplish the squat. I don't want someone to have to turn their toes out just to gain more external rotation as that is a common fault. In the end both rotational capacities are important

[@ShapeshiftWellness]

Squat University Even with the toes forward, the knees have to go out to some degree to perform a squat. This is external rotation. I don’t see any point at which the femur would be internally rotated in comparison to “anatomical position”. My anatomy teachers have all taught that the second toe is the midline of the foot, so feet forward is neutral, not internally rotated. Maybe I’m missing something.

[@SquatUniversity]

So anatomical neutral is actually about 5-7 degrees of toe-out angle. Here's the way to think about it - your body has both internal and external rotation available to it - lets say for conversation sake 50 deg of external and 40 deg of internal. However, lets say someone has very limited internal (maybe 5 deg). That means that their available range of rotation is now only 55 degrees. That person will have to compensate to gain clearance in their hip for the femur to move correctly by pushing further into that available external rage than they would had they had full internal as well. We need external torque to drive the knees out, but internal rotation is needed to set the foot into a good position to start.