How to Warm Up for Squatting |

[@dohwuri9068]

Ive said it before and I’ll say it again. This guy is the best on KZbin when it comes to explaining body mechanics.

[@SquatUniversity]

I really appreciate it!

[@ahmedaminetahiri9803]

Squat University hi, around 7:50 you are demonstrating a squat warmup where you have to exaggerate a anterior pelvic tilt and then do the opposite Any idea why it hurts my lower back when I’m trying this? (just doing the opposite not exaggerating the AP tilt)

[@kojack635]

Jeff Cavalier is a bit better only because he’s being doing this longer

[@BackcountryTreks]

Kojack wrong

[@louismeadors6283]

Great explaination.

[@zzombiexattack]

I just wanna say this is the best squat mobility warm up ive seen. You explain everything in a way where its so simple and easy to understand! Today is my squat day and Ive always has problems engaging my glutes..BUT NOT TODAY!!! thank you kind soul :)

[@DobBylan_]

You should get an award for getting so much top notch informative content out to the public. Youre the real deal 👌🏼

[@jojoshulk]

Warming up without oly shoes has helped a lot! Started doing that since you posted it on instagram a while ago. About 5 minutes bodyweight every day, getting easier every day. Thanks once again!

[@SquatUniversity]

That's awesome to hear!

[@TheBlacksun187]

“I’ve seen cross fitters wrap chains around pvc pipes, you don’t need to go to that extreme” Sounds like a regular cross fitter to me

[@robal8088]

Just that one piece of advice about the hip flexor stretch (keeping a posterior pelvic tilt) was worth its weight in gold. Excellent video, thank you.

[@tomk2409]

This is the best video for warming up. I did this today but forgot the band walks. I still hit a new PR of 315 for 3 and the squats felt so smooth. Really felt my glutes turn on and the 315 felt so easy. Just last week I did 310 x 3 and it was MUCH tougher because I didn't do this type of warm up. Thank you so much for this video!

[@SquatUniversity]

Thats so great to hear! Thank you so much for checking it out and letting me know how much it helped!

[@karatejoseph79]

This is the best stretching/warm-up vid I've ever seen. I noticed a big difference right away!

[@SquatUniversity]

Thank you!

[@boarias6794]

Thanks Doc. Did the warm-up and was too tired to squat afterwards, lol!

[@Ricky-vx9lv]

bolivar arias takes me 30mins to warm up now

[@iceberg9248]

@@Ricky-vx9lv after thirty minutes, I have to go home or my wife will think I am cheating

[@FactsOVERfeelings2024]

@@iceberg9248 Tell her to mind her business and mind her mouth. Alpha male shit is happening and I'll be home later

[@juanchox0929]

Awesome warm up! I've tried today and really helps to improve the squat performance! I added a glute bridge after all this warm up and then I started to squat and it was incredible! Thank you for sharing your knowledge! :)

[@JesseGilbride]

The best warm-up most closely emulates the movement; 5 sets of squats ramping up from 50% (5 reps) of working weight to 90% (2 reps) of working weight. The mobility stuff is fine if you have an issue with it, but not necessary for every training session.

[@vgundapa]

57yrs old here but was ‘pure virgin’ in terms of Squatting lol - thought I would never be able to do it due to very tight hips and the general fear of squats. Well, I am now able to squat with body weight and 15 lb dumbbells, only due to watching your videos (again and again) during this pandemic. Greetings and heartfelt thanks from the Pacific Northwest !!!

[@robdylan9340]

Wow this is what I've been waiting for! Seriously. This is gonna help me a lot! I really appreciate it. This really deserves to be seen by more people.

[@SquatUniversity]

You're very welcome! I'm glad you found the video so helpful!

[@TheMagicIMan]

Hands down the best video about warming up for squats. Informative & Entertainingly Demonstrative

[@SquatUniversity]

I really appreciate it!

[@patrooney211]

I am a 56 yold powerlifter with a back issue but that isn't the question you asked. I have sat in a deep relaxed squat ala Kelly starret for 10 full minutes 30 straight days. I stopped because I don't feel it is doing anything for my lifting and that's what matters. I just did it as a challenge and to prove to myself I could do it. I will be master National champ someday 55-59, 165. 56 now. Love your channel, Great info, you really know your stuff. Patrick Rooney

[@hollandfocus]

Most underrated KZbin fitness channel. Top work lads, subscribed.

[@SquatUniversity]

Thank you!

[@shashwatsharma9843]

Hands down the best squat warm vedio ever. 🙂👍

[@josephjoestar995]

I have been working out for a while and personally don't have many issues but my mum is getting kinda old and says her whole left leg hurts. I've been making her do this entire video everyday before bed (along with more protein and carbs in her diet) and she's such a massive difference to her mobility and feels so much stronger 💪 👏 ❤

[@markhamilton50]

I fell in love with this guy since I heard him on barbell Shrugged podcast, such nuggets!!!!! After, I checked out his hr long squat techniques with BB shrugged as well. (AMAZING) I recently had acl surgery and have some scar tissue floating around in my knee. I always had challenges achieving a good squat depth. After this warm up, it was like night and day. Highly recommended thank you so much!!!!!!!

[@jrobb82]

Brilliant video. Content is so on point it's ridiculous. Best squat warm up video I've watched (and I've watched A LOT). Subscribed to your channel. Thanks for all the great vids!!!

[@SquatUniversity]

Thank you so much!

[@susanbyrne7946]

Wow what a great channel! So delighted to have found you! I'm just one year into Crossfit. At 53 I was in very poor shape. I'm working on mobility and man my hips are so so tight - this fitness life can be a little painful! Working hard on mobility - do a bottom squat, start off at with 3 30 second holds and then 3 1 minute holds with a 15 pound kettle bell (goblet squat type thing) . Today I did the raise that you show - man that really gets you focusing on your core. I'm going to keep working on this. Looking forward to learning more mobility movements from you! Thanks!

[@SquatUniversity]

Thank you so much for the kind words Susan! I'm so glad to hear you've found CrossFit - it will be extremely helpful for your body (even though it will feel a little painful at first!) Keep up the hard work!

[@umair02302]

This channel is so under rated

[@osirissmith5254]

I do it at work, in between the little 10-15sec breaks I'll get in my line of work. Get that tripod placement with my feet, squat down, and sit for the amount secs I can have. :)

[@SquatUniversity]

That's a good start and a great thing to do to break up work!

[@ethanhuntakabobturner4285]

As a beginner I'm confused when it comes to squatting. Some say you should hinge at the knees first when descending, others say knees and hips hinge together and Aaron says hips first!

[@SquatUniversity]

I say hips first as a way of getting people out of driving their knees forward at the very start. The knees still break with the hips - they just do jam forward at the start.

[@ninja63639]

Just tried the hip flexor stretch. I have always done exactly what you said not to do for it. I immediately felt it more in my hip flexor than my hip socket. Good stuff

[@SquatUniversity]

I'm so glad to hear!

[@refatrabadi6656]

Your whole warmup routine is spot on although I don’t do much squat but your routine and ideas here helped in my running with less injuries . You are an amazing teacher with passion. Now am thinking … I am going to start squatting!!!

[@trampflips101]

Wow, thanks, Deadpool!

[@SquatUniversity]

Haha you're welcome.

[@chidubeanene6842]

I'm so happy I stumbled onto this channel! Such useful and educational content! #NeverStopLearning #NeverStopGrowing

[@SquatUniversity]

I really appreciate it! Thank you for checking it out - let me know if you ever have any questions I can help with!

[@ConstructiveMinds100]

I tbink your channel lucks money tip button like some other KZbinRS have. You fully deserve some money for looking after people's health.

[@jenielopez9460]

Thank you for helping us take care of our bodies.

[@SquatUniversity]

You're very welcome Jenie!

[@wayneparker9331]

LOVE, LOVE, LOVE your videos!!!

[@alexeibar]

this video is priceless, thanks!!

[@peterbeyer5755]

I couldn’t squat until I got into the sauna, moving several times to sear my but and hamstrings. While I was there I used a lacrosse ball on my hamstrings. I then sat in a very hot spa in the squat position supported by the water for 20 minutes and then slowly over a week worked my way up the steps so I had more weight on my ankles. I then started to squat and stand in the spa. It took me a month to get to 50 full squats.

[@angiele1914]

Wonderful video. I will start these warm up exercises on Squat Days:)

[@NikolaYdv]

Great video, Aaron! Thank you.

[@SquatUniversity]

Thank you Nikola!

[@phantasm81]

Pre workout and prayer are all you need for a warm up 😉

[@liftingafterdark3241]

Awesome vid doc!! This is my new lower body warmup!!!

[@SquatUniversity]

Thank you!

[@eXeGYM]

would like to hear some more advices on ankle mobility for people who don't feel pain in calves during ankle stretch but in front of the ankle :/ I managed to improve it a little by putting band there during stretch but its still pretty limited :/ Thanks

[@SquatUniversity]

I'll see what I can put together!

[@Model110SASS]

Anterior tibialis, try testing your mobility, you should get around 20 degrees of dorsiflexion. You can fit a lacrosse ball in that area pretty easily. Remember to always stretch in the opposite direction of contraction

[@spiritofalaska]

these videos are gold

[@AWalruss]

Best squat warmup vid on KZbin right here

[@SquatUniversity]

Honored Dave

[@abdullahibashir5024]

the best youtube channel ever!!

[@R.G.Fitness]

This was golden. Thank you.

[@SquatUniversity]

Thank you! Glad you liked the video!

[@brunoASMR]

This guy is the best!

[@Shirls]

This guy is the GOAT!

[@SquatUniversity]

You're too kind

[@darcyturnbo4724]

Excellent presentation

[@steffenolsen2390]

Very informative! You have saved lives with this video!

[@SquatUniversity]

I'm happy to help Steffen! Thanks for checking it out!

[@markhamilton50]

I literally just did the first 3 foam and lacrosse ball exercise..... Squat looks mint!!!!!!

[@markhamilton50]

86,000 views cmon!!!!!!!!

[@romiopiopio]

thank you so much! it's really greatest tutorial how to warm up before squat

[@BrianSmith-cw6ut]

Any downside to using this warm-up every day as opposed to only before squatting? Dealing with mobility issues (hip/ankle) and it seems like this would be a great way to accelerate the process. Love the channel!

[@zr9266]

.....and subscribed. My weakest lift has been squats. Your videos have been informative and useful in implementing better squat form. Thank you.

[@SquatUniversity]

Zach! I really appreciate - I'm glad the content has been helpful. Feel free to reach out if you ever have any questions I can help with!

[@saraalhussein1216]

you are amazing , please talk about knee injury

[@jflorescf]

A-Quality! Just like your book!

[@SquatUniversity]

Thank you so much!

[@TyronPiteau]

Very good video and very clear. Thx Dr. Horschig.

[@DJcoolBiscuits]

Hi Dr. Horschig, at 8:40 in the video you say that creating excessive mobility in the front of the hip capsule can lead to problems later on, could you explain what you mean by that/ what kind of problems it can lead to? Thanks!

[@KevsGuide]

Wow the sholder flexibly in the intro.

[@nileshdurgoli206]

Sir..Respect from india..🙏

[@Seekjustice125]

More videos like this please

[@SquatUniversity]

Will do!

[@doublebigMark]

This is fucking amazing content.

[@SquatUniversity]

Thank you!

[@Gabe_A]

Awesome video instruction!

[@SquatUniversity]

Thanks Gabe!

[@pablotomas1291]

This videos are gold .thx

[@liamcurran4484]

Fantastic video. Very informative and well put together, thank you 👍

[@SquatUniversity]

Thank you Liam!

[@mrc5729]

Awesome, squat day coming up tomorrow and i will give these a try since i feel like im exaggerating my squat warm-up a bit. I actually don't sit in the deep bodyweight squat at all. Need to work on that. Pinching sensation in the hipflexors when in the bottom of the squat, i think you covered this already - any pointers on which video it was?

[@mrc5729]

also, do you think that sitting in a deep squat WITH a weight in front of you - for 5-10mins a day - will ultimately help you to do a bodyweight squat without weights?

[@SquatUniversity]

Great questions! So I do think sitting with a weight in front of you will AT FIRST help you as it can allow you to work on hip and ankle mobility. However, you eventually need to move to trying it without as to incorporate full ankle mobility AND balance into the discussion. As far as the pinching sensation - check out the short "banded joint mobilization for the hip" video I did a while back.

[@Jez1963UK]

Thank you so much - extremely useful.

[@DamianBrown]

Just annotated all this to get to grips with it... all my exercise except the squat are getting stronger and stronger... so i'm here back to school trying to find what's going wrong! This looks like it should really help. I hope! If the rest of my workouts were dying too then it'd be something else!

[@SquatUniversity]

Let me know how it goes!

[@DamianBrown]

Ye i'm sure it's time well spent even if I don't get to the bottom of the issue right away... but it's super frustrating.

[@zacharyneilson9220]

@@DamianBrown how did it go? I had hit a plateau on my squats because I had bad squat form. I ended up having to go down in weight to learn to do them properly and then I was able to improve once my body got used to doing them correctly. Another thing is if you don’t prioritize the squat, your body may be maxing out recovery on other body parts so there isn’t enough capacity to improve your squat. You could try backing off on other exercises and/or doing the squat first in workouts and as the first exercise after rest days.

[@ewajackowska4115]

This is what I need! I'm starting my journey with weight training and I feel super uncomfortable with squats

[@hoss2200]

Sorry doctor, love your channel. Great way to get educated

[@blueteam117]

Thank you!

[@SquatUniversity]

You're welcome!

[@freesoulfreesoul6550]

Love your content and how you are very educational not judgemental but "nicely" acknowledge other mobility technique. Keep the positivity doc. Greet from france.

[@SquatUniversity]

I really appreciate it! Thanks so much for watching!

[@selwyn9631]

This is amazing thank you for this video and all the content you put out! However I have an FAI in my left hip on the inside, and on the way down as well as at the bottom of a squat it hurts a lot. How do I deal with this? I try to spend a minute a day in the bodyweight squat position!

[@SquatUniversity]

I'll be coming out with a full video on fixing FAI very shortly!

[@Shamclones]

My man has a shit ton of two things...good advice and barbells. (this is not a limited list)

[@aimhi7474]

I love your video's. May I give you one tip. Use a lavmic, so your audio is less echoing. Again love your videos I use them much

[@Frag1ty]

mobility & flexibility is crying for me :D

[@MightyD_93]

Im working on my APT. Cant wait to finally squat!

[@SquatUniversity]

Let me know if I can help at all!

[@MightyD_93]

Squat University could you do videos on how the whole body ties in to problems like knee pain, wrist pain etc. Thanks!

[@GeringIstvan]

My warm up for squats is squats

[@kenisevimeyase2516]

Do you have some video for hamstring ?

[@FusionOfPolygons]

brilliant

[@SquatUniversity]

Thank you!

[@katc9405]

loved this, thanks man!

[@patrooney211]

I am thinking of starting a 5 minute deep relaxed squat each day again. I was worried about to much stretch in the squat muscles. McGill said a lifter should always be pretty tight. He says flexibility like a gymnast or tightness of a lifter. Pick one, both are ok but you can't have both. The body don't function like that. And I have spoken to McGill on the phone many times plus what I just said he also states in his books. QUESTION how long after warmup do you do your first set. I have gone as long as a half hour in competition between last warmup and attempt. I want muscles to be warm but we'll enough rested before attempt. Worked for me. In workout though how long between warmup +first set. Thanks

[@fenix83066]

awesome content!

[@SquatUniversity]

Thank you Markos!

[@7hotfuzz7]

All the info you've been posting on instagram and here has helped me tremendously thank you so much! Real quick...so when foam rolling do you make a single slow pass over the area looking for tender spots? Or slowly go back and forth and stopping to work out tender spots for about a minute? Also when I'm stretching my calves at the bottom of the squat holding a plate I feel a stretch in one calf but in the other I feel pain below my kneecap before I feel a stretch in the calf. I don't experience pain in that knee any other time.

[@SquatUniversity]

Great questions! So when you roll, go slow and when you find a spot then stay on it and work slowly back and forth around that area. As far as the second part of the question - try foam rolling and stretching the quads first and then trying that deep squat calf stretch and seeing how that modifies things.

[@7hotfuzz7]

Awesome! Can't wait till my next squat day and thanks again for all the helpful info, I recommend your page to everyone in my gym

[@SquatUniversity]

I really appreciate it! Thank you

[@Misscellaneous_]

do you think this kind of warmup is useful for the more general population? specifically, healthy with decent mobility but going to the gym to strengthen overall and get in shape. if so, how would you expand this to a full body warm up?

[@SquatUniversity]

You bet! Now in saying that I would also make sure to tailor my warm up to the individual so for example if someone had some achy knees or poor core stability there would be a few different things I'd add in to really make it efficient for that person.

[@niketkamble]

best advice

[@evenvehus3390]

I usually do a few minutes of light cardio to get started warming up, but would you say that's unnecessary if you do the exercises in the videos?

[@mrminutetv]

Awesome video Aaron! Thank you so much for sharing this! Q&A: never thought about the time, but pretty sure it’s around 1 minute :/ Deffinitely gonna do it more often after seeing your material. Regards, Daniel

[@SquatUniversity]

Thanks so much Daniel! Let me know how things go!

[@mrminutetv]

it will take some time :) but i'm onto it! All the best!

[@mrminutetv]

Any videos about Deadlifts?

[@hoss2200]

Dude! Where my car? Duuuude you got a tattoo!! Sweet

[@mikeleijenaar7866]

Are you sitting onto your joints or supporting yourself 11:00

[@SquatUniversity]

Sitting into a deep stretch.

[@mikeleijenaar7866]

Squat University but are you relaxing your legs, glutes and/or making an arch in your foot??

[@davidharcot220]

First question as a student what is the actual warm-up for the squat?may it seem kind of dum but i don't think we need to do all what you show us at every squat day,do we? I think some of them just to improve mobility.

[@randhirpawar8686]

Hi Aaron, I'm a huge fan. I watch n follow all ur videos. What kind of education do we need to take to understand the anatomy of our body, all the exercises to fix the problems?

[@SquatUniversity]

Thank you so much! That really means so much to me. As far as your question - theres a few different routes you can take. I personally worked to get an undergraduate bachelors degree in exercise science and then went on to receive my doctorate in physical therapy. There are plenty of different degree routes you can take that require you to have a good understanding of the body such as exercise physiology, kinesiology or biomechanics, athletic training, health sciences, doctor of chiropractic, medical degrees (becoming a doctor), etc. However, if you're specifically looking for anatomy AND the ability to prescribe specific exercises to fix problems in the body - physical therapy is the way to go.

[@kazuyamishima519]

Question for the good doctor: How many passes or minutes should we spend on each muscle group with the foam roller to provide a maximal increase in mobility? What do you think an ideal warm up time is to adequately prepare the body for squatting? I myself spend like 30+ minutes. Perhaps I'm not doing the most efficient or effective warm up exercises. Do you think too much time stretching and or foam rolling can actually be counter productive or lead to a greater chance or injury? Your input would be much appreciated. Looking to attend your Toronto seminar! Thanks

[@SquatUniversity]

1) So Most research shows 1-2 min will be adequate for foam rolling for muscle groups to show flexibility improvements. 2) I would say anywhere between 10-20 min is sufficient. I think 30+ will be slightly too much and could be more efficient and effective with your time. 3) I definitely think too much can be counter productive. For example, holding stretches for 1-2 minutes can actually decrease power production directly after! I'm not 100% sure Id say there's a greater chance of injury (unless you're doing a lot of stretching of things that should not be stretched like your low back) but definitely a decrease in performance that can occur. Let me know if you have any other questions Chris! And that would be awesome to see you in Toronto!

[@jaskoskoja140]

I broke the record for myself by sitting in a deep squat for 12 minutes right now while I was watching the video

[@SquatUniversity]

Nice work!

[@jaskoskoja140]

Thank you, truly. The information we get from you is unbelievable. I was having problems with butt wink and after I found out about your ankle mobility exercise with that 10kg plate and when I tried it I subscribed immediately. Truly an amazing channel.

[@SquatUniversity]

Thats so awesome to hear - Thank YOU so much for following SquatU. I'm so glad to hear the content has been helpful for you!

[@dakotatiede329]

Question: Im curious as to why you are including static stretching in a warmup routine, is that not shown to decrease performance and increase chance of injury according to literature? Would appreciate an explanation for this. Not trying to take shots at you/your knowledge btw I am currently an exercise science student and am curious.

[@SquatUniversity]

Good question! So it really depends on how bad your mobility restrictions are and HOW LONG you stretch. For example, if someone has very bad mobility, yes static stretching will decrease their performance thereafter BUT they may be able to get into more efficient technical positions. So in that case I'm okay with a slight decrease in performance because our goal with that training session is to work on better technique which will decrease injury risk. Also shorter stretches (less than 30 seconds) have not been associated with the same decreases in performance as longer stretches. So a few reps of 10 second holds may be able to elicit enough mobility improvements without the same decreases in performance as say 3 sets of a full minute holds. Hope that helps explain!

[@dextermorgan1716]

Answer to your question: honestly not even one second at this moment, the longest I’ve sit in a squat is like 30 seconds but then my knees are starting to kinda feel numb ish. I’m starting today to create to sit as long a possible in a body weight squat, I’ll start small and eventually i probably can do 10 min and more!

[@SquatUniversity]

Start small and slowly work up! let me know how it goes!

[@richhand930]

I can't make sense of the PNF stretch at 9.30. If the glutes are being contracted as hard as possible then the lunge position would be lost as the hip extends. Also, where is the stretch following the contraction?

[@SquatUniversity]

We're contracting the glutes in an isometric way, not concentrically. If we're driving the knees out to the side and squeezing the glutes, we'd be using them in external rotation and abudction (away from the body) which is also a motion the glutes perform. The stretch will be on the inside of the leg when pushing the hips out to the side.

[@ericlancaster2889]

Awesome video, very well done! What size of PVC pipe do you recommend? 4"?

[@SquatUniversity]

Thanks Eric - and yes a 4 inch diameter would work great.

[@pelvur]

That's a hell of a chalk stand.

[@Eacott1234]

Hey Aaron, i see you do clinic work on your website, but Kansas is far from me. I'm from cleveland ohio, and have been looking for someone with your knowledge and expertise. Do you happen to know anyone in the cleveland area to help with squat work? Love the video and the insane amount of knowledge you have!

[@SquatUniversity]

Thank you so much Joe. Yes I work at Boost Physical Therapy & Sport Performance in KC but unfortunately I do not know anyone in the Cleveland area. I'll keep me ear out though for you and hopefully something will pop up soon!

[@mizzo011]

Your foot position depends on your hip shape/Anatomy. If your toes are slightly pointed out and you have a wider stance, that's perfectly safe and ok. People are not robots and you could be causing some people injuries by saying "everyone" should have toes pointed forward.

[@SquatUniversity]

I would agree with that. I talk about that entire topic here in greater depth: squatuniversity.com/2016/06/16/the-great-squat-debate-toes-forward-or-angled-out/

[@ROWSEAN]

Your a genius 🙌🏾🙌🏾

[@danielledawson6275]

Hi, I am a 33 year old female and recently developed runners knee. It’s a mild pain but has sidelined me. How can I quickly recover from this injury? It has been appx 4 weeks. It only hurts on select exercises.

[@darraghdoherty2524]

Probably not a question you'd expect Aaron , what do you think of Ido Portal or have you heard of him?

[@SquatUniversity]

I have not heard of him - someone I should look into?

[@darraghdoherty2524]

Probably not , just a huge fan of movement

[@emZee1994]

Squat University he is an amazing mover. someone like yourself would at very least enjoy watching him move and maybe you would be able to "borrow" some of his things for your own practice ^_^