Why You Should Squat

[@406dn7]

I never skip leg day at the gym. It isn't so much I "enjoy" leg day, but it is too beneficial to ignore. I'm a 73 year old lifter who has been lifting for the last 8 years. The squat is the foundation of getting strong. Too many people are afraid to do it.

[@LouCondon-j1v]

Too lazy to do it. LOL

[@wombat5252]

@@LouCondon-j1v No....More like very risky if you're not properly doing it. You can sort of screw up exercises with other body parts, not so much the squat. Deadlift can be even worse. I was young and dumb and herniated a few discs doing it many years ago. I have a bit of scoliosis since I was very young so I can't exactly squat 100% perfectly nor am I (supposed) to go all the way down to the ground like I tried doing that day. I either go light weight or moderately light or I use a belt if I want to go heavier but I don't do much anymore. Only exercise that still scares me even though I still do it because it's beneficial in many ways.

[@Tribuneoftheplebs]

​@@wombat5252 i been lifting for 4 years with a squat over 500 lbs with reps. Never done a deadlift cuz I dont see the risks as worth it

[@marcelleohara8683]

​@@wombat5252😅

[@adamhelper3277]

Bro you didnt start lifting till you were 65 and you wanna give advice? Lol

[@johzuke1]

The best exercise. It's a must to get strong at squats to utilize your legs as well as possible and avoid injuries.

[@theanatomylab]

👍🏻

[@Ranganation]

It’s not the best exercise, nor the best leg exercise.

[@simbadooo9055]

@BlankTarget-hf8gw why?

[@johzuke1]

Everything I am able to do on ground stems from my squat power. Whether it's crazy tricks, olympic lifting, fast sprinting. The movement pattern is so healing for the knees and ankles too if you work on your ass to grass mobility and squat as low as possible.

[@johzuke1]

@BlankTarget-hf8gw dude why do you hate the squat so much? What did it do to you? 😂 I'm geniunely curious. Because for me back and front squat has been something that I have felt the most benefits out of in my sport tricking. Single leg deadlift is one really great one too. That exercise got me a single leg backflip (gainer switch) world record along with training the squat.

[@chibbyylol]

After 2 years of lifting, you've convinced me now go do my first leg day! Wish me luck

[@Emeighttwelve]

Goodluck sponge bob

[@alexsnow3319]

Never skip leg day, chicken legs!

[@AhtoRashied]

No luck required, but consistency is

[@theanatomylab]

Good luck!

[@bbszabi]

Rename it squat day and it already feels better :)

[@Montagic]

Man your channel is just absolute gold, especially if you’re someone who is interested in resistance training. Some of the most comprehensive overviews of how exercise applies to muscle hypertrophy on an anatomical level. I’ve been squatting for 9 years now, and beyond just getting bigger legs I experience little to no knee or joint pain and I’m able to enjoy so much more outdoor activity without fatigue or injury

[@Frediusvitae]

As a med student,i find your channel incredibly heplful. Thanks for everything

[@theanatomylab]

Thank you! Good luck in school!

[@nyern]

Jonathan showing off his gluteal gains today

[@theanatomylab]

😂

[@andrewhooper7603]

when he exhaled at the bottom and was still able to exit 🤯

[@RichXVIII]

Jonathan: "sorry about my ass you guys" Also Johnathan: *Fondles actual cadaver muscle flaps all video long*

[@greekmaverick]

Your back-squat with the barbell looks like at least 225 lbs!

[@manojreddy123]

He ain’t twerk?

[@scraps4019]

What amazes me about this channel is that even with an extensive history of quality content they continue produce quality content. They don't weaken. This video on the significance of squatting is premium. I'm looking forward to part two.

[@jellyosbahr]

I do a lot of squats, but not weight lifting at the gym. I have an allotment and I’ve never knelt down when gardening, I’ve always squatted, it’s just more comfortable than kneeling. Watching this, I like to believe that even without a barbell it’s helping keep me fit.

[@baguvixo555]

It in fact, does :)

[@gg.youlubeatube6249]

Amount of time spent on preparation for this video deserves a cookie. Or another milion subs.

[@theanatomylab]

Haha. Admittedly I had to film the part with the bar multiple times because I kept messing up the mic. Thank you for the comment!

[@sonjagatto9981]

@@theanatomylab You are just an amazing Mensch❣

[@Biscuitdough]

​@@theanatomylabreal body?????

[@Biscuitdough]

​@@theanatomylabit looks to real.. guh ross bruh.

[@Aarohnn]

As someone who’s all into fitness, I love the videos about anything exercise related.

[@Scrungge]

Eccentric movement = temporary lengthening during muscle contraction. Isometric movement is holding the muscle without any lengthening or contracting and concentric movement is shortening the muscle while it contracts. Writing this down for myself lol.

[@theanatomylab]

😂

[@LeAnnHenri]

Watching this on day 7 of a 100 Squats a day in July challenge and it answered EVERY SINGLE question I've been googling during these 7 days of what muscles I'm working, benefits, and most importantly if I'm breathing right! This was SO timely and I'm excited for the next video!

[@tawabshaikh7712]

For every like this comment gets I will do 1 squat. Edit : Omg so many likes thank you, well I will continue to do squats but its hard to meet this no.

[@theanatomylab]

👍🏻

[@saswatadey642]

Wait for 1.5k like

[@tawabshaikh7712]

So far 59 squats 😅​@@saswatadey642

[@snakesonn]

Fail

[@R.c.475]

Good luck my dude

[@Daiiisssology]

These anatomy videos are phenomenal! I'm a massage therapist, so I enjoy the anatomy and seeing the cadaver puts it all together. I've been squatting for a while, but my breathing has been a problem. I'm going to try your technique on Wednesday. Can't wait!

[@theanatomylab]

Thank you! Have fun on Wednesday!

[@ShubhamDwivedi]

As a regular watcher of your videos , I came back to this video today just before my leg day to have some added motivation. Squats are my absolute favourite exercise and now I have more reasons to keep doing them and getting better at them. Thanks a ton.

[@tracieatkinson7989]

Thank you for taking the time to create these videos!! They are my absolute favorite types of content. The human body is fascinating and being able to dive deep, without being in a lab, is awesome.

[@divinecomedian2]

I started squatting barefoot and it's crazy how many more muscles you work in the feet and calves. I recommend it, just be careful not to drop any weights on your feet!

[@go4jackson]

I've had so many injuries before the waste.. I've never had anyone explain the anatomy so well to me in the years of medical treatment I've received. You're it here doing God's work. Subscribed

[@theresabettle2913]

It’s not that I can’t squat. I just can’t getup after I get down there!😂

[@killerdead77]

Less weight my guy less weight

[@lean4real_11]

you can do it. start by holding onto something to help, or putting something under your heels to elevate them, in case you don’t have the ankle flexibility. don’t even need weight. but as you get stronger, you will

[@theanatomylab]

😂

[@alexsnow3319]

Do "negatives," of the exercise with body weight. And you don't go down as far to start. Like doing wall pushes to train for push-ups, or starting in the up position for pull-ups (that's a negative version). But always start bodyweight.

[@ashleyzviitei]

We are in the same boat...bad back, ankles and knees.

[@matthewschenker3170]

As a trainer, I spend a special time on squats with my clients. I separate it from other exercises for numerous reasons. There are so many important details to getting the movement correct, but also so many benefits to getting it all right! Your video is a great resource to help illustrate for my clients why squats are important, and why we need to spend time to do it right. My only hesitation is that some clients may not like seeing cadavers!

[@side3672]

Please do a video covering the deadlift! By far my favourite lift right after squats.

[@DeepakRJoshi]

Thanks for the info 🙏🏼

[@westworldemployee7]

You're an amazing teacher! This is fascinating! And I love your study aids!

[@theanatomylab]

Thank you!!!

[@phelixjuma7536]

​@@theanatomylabare these real human specimen??

[@Maciej-Komosinski]

@@phelixjuma7536 Yes

[@MissBlackMetal]

For my reference: 10:42 HOW and WHY to properly breathe during a squat!!! (BBHold²R) • BREATHE in using diaphragm • BRACE like I'm about to be punched in the stomach • HOLD the breath while descending • HOLD the breath while rising • RELEASE the breath near the top of the movement

[@underthecameraingermany8304]

This is how I understand in my PNF class that the muscles who is doing the eccentric movement deionize, it is relaxing, meaning there is a hold of ions used to fire and contract the muscles. Inorder to relax a tense muscle one has to do an eccentric movement in that part. To understand which muscle does the concentric and eccentric, one has to think that muscles have pairs like day and night, one is working and the other is sleeping. The ones working is doing the concentric and the sleeping is the eccentric. For example with squatting on the hip area the front part the is active when going down and the back part (gluteal muscles) are relax whilst active when going up which the front muscles in turn is inactive(eccentric). By squatting, it is the change movement of concentric and eccentric like fire and ceasefire at the same time.

[@dianarohan3744]

You are a great motivator. Going to work on my squats more. I have long legs and have always had difficulty with squats but I’m definitely going to do more. I love your videos!

[@denisejames855]

I love squats. I am 77 and find this video so enlightening even though I work in a class with Exercise Physiologist as trainer. We receive explanations but this is so helpful in further understanding these muscles.

[@smokeglacken]

I am 46 and pretty active…I run about 20 miles a week and I enjoy doing push ups, pullups, dips etc. However, up until a few weeks ago I would have wicked pain in the front of my right knee cap going up stairs or any sort of incline. My wife recommended me squatting to strengthen my knee cap and although I didn’t think it would do anything, it’s been life changing! Just doing some basic squats with good form has completed gotten rid of my right knee pain. I want to cry every time I go up a flight of stairs because for so long I was accustomed to being a pain. Just doing squats has been a life saver!! 🙏

[@DavidJohnson-qs9mk]

I hope you go over the muscles used in the deadlift too. I would like to see a comparison and evaluation of relative strength training effectiveness.

[@MisadventureMisty]

I would love a video on pelvic floor muscles. I feel there’s been a lot more discourse around it but I’m not totally certain what they do or what issues could be caused by weakness there.

[@MRBRIANLI007]

I hope the upcoming video can talk about deadlift. Squat and deadlift are the core components of body training

[@monkeyfinger7949]

Another amazingly good tutorial. I have hurt my back in the past doing squats and machine calf raises - anything that puts a weight load on my shoulders. So I quit those exercises and have had no back problems since. My take away from those injuries was that I was experiencing spinal compression - squashing the vertebrae together (or dislocation), pinching my spinal nerve bundle. But, you have given me some more insight that I might use to try some squats again. I will however, be remembering how I was bed ridden with back pain at one point in the late 80's from squats.

[@SenseiEpu]

That was awesome. With my knees being problematic (possibly arthritis as a quinquagenarian) when doing squats or lunges, I'm looking at ways to adjust my technique to reduce discomfort. This video has given me a lot of insight. Many thanks.

[@alixthefunk]

Some people are just born to teach. Bravo

[@bobamburn7081]

Excellent video. Thank you for posting this. Please keep showing more muscle activation videos for various movements. These are helping me greatly.

[@annierao6223]

Absolutely loving this series, a great way to understand and appreciate the body I live in!

[@JoaoWowww]

Another easy way to remember the three columns (Iliocostalis, Longissimus and Spinalis) of the spinal erector is I Love Squats.

[@loganwolv3393]

Thank you, now i finally get why breathing is important during squatting. Definently gonna try it out next time i'll be squatting.

[@MissBlackMetal]

Steady, full breathing is extremely important during any exercise! Especially if one of your goals is to burn fat: this is an extremely simplified way of thinking about it, but essentially, part of the fat your body burns is exhaled as CO2, so if you aren't breathing as much, you won't burn as much fat! I'm completely serious, Google it if you'd like further information and references :) Good luck, and keep breathing deeply!

[@loganwolv3393]

@@MissBlackMetal I would argue it's the opposite... when you're getting slightly hypoxic your body turns on anaerobic glucose metabolism that dosen't require oxygen and it results in less ATP than if generated via aerobic glucose metabolism so basically you're burning more glucose wich later on means you're also burning more fat.

[@busterbronc9993]

You 100% have me at 0:16 🤩

[@alexanderreuben8856]

😂😂

[@DanBlabbers]

He completely lost me at cadavers wtf! So unnecessary

[@christosrousis2041]

One thing that I would argue against, is the change of hamstring length in the squat. Because they cross both the hip and the knee joint, their length stays relatively the same during squatting movements, as they include both knee and hip flexion. This suggests that the hamstrings contract isometrically. Moreover it would be counter productive as one of squat's key movements is knee extension, and the hamstrings perform knee flexion, this phenomenon is called Lombard's paradox. This is also supported by studies that show no observable hypertrophy of the hamstrings during squatting interventions, thing that you would expect as they don't undergo eccentric lengthening. But great video overall, I belive every one should include squat pattern exercises in their training programs.

[@sstrick500]

Watching this while eating a pulled-pork sandwich. Great.

[@theanatomylab]

😂

[@Alli-oops12]

I got my chips

[@kasperrieberg3495]

Next step is eating a pulled pork sandwich while squating

[@kyungshim6483]

Another amazing video from IHA. You guys rock! Where were you during my teens when I started lifting weights? You would have saved me years of pain and agony. Thanks! and keep up the good work!

[@visentfalcon2192]

Real content, there is the explanation and the actual exercise, AND the "muscle view"

[@euchiron]

Your channel is one of my favorites for the quality of information. And your Cold Plunging video showed that you have nothing to apologize for regarding your back side 😸

[@tave-e4w]

🤣🤣🤣🤣🤣🤣🤣

[@danielbrillantes2791]

🔥 Please do a series about different workouts, which muscles are involved and how the muscles work. thank you, very helpful videos on visualizing what is happening on the body while I'm doing the workout

[@SouradeepSD]

My doctor strictly asked me not to squat for a while. I have had a ACL reconstruction. Doc said it is very good for the muscles but not so much for the joint itself when it is already injured.

[@monicaholbrook1472]

I more recently added a dedicated lower body day. I am a yoga instructor and have an anatomy background. Even with all that, your video is extremely helpful.

[@alphabeta8403]

3:35 Quads 4:55 Thighs 8:45 Pelvic floor 12:45 Abductor magnus

[@srinivask1891]

I love the way that you explained. It's pushing me to go gym and giving enough motivation. I really liked your other videos where you have explained about the fat storage in our body. It feels me alarm and I got motivated to stress of fat. Now I'm in journey of fat burning and Thanks for helping doing it.

[@nilsen93]

Maybe you'll get into it in part 2, but I have some critiques about the content of this video. 1. Hamstrings: The hamstrings are undoubtedly being used during the movement. However, it is a misleading segment as you didn't talk about how the hamstring muscles are not contracting much during the movement. Yes, as you hinge your hips, on the way down, that stretches the top of the hamstrings. But while you are bending the knees on the way down you are also removing tension from the bottom of the hamstrings, nullifying the contraction from the hips. This is why the squat does not cause much strength/muscle stimulus to the hamstrings. 2. The glutes: A normal squat depth (to or just below parallel with the knee) does not put the glute muscles in a particularly stretched position, whereas a squat with full depth (A2G) stretches the glutes and leads to hypertrophy and true glute stimulus. At the end of this video, you talked about the muscles in the inner thigh being active during a deeper squat, and you should have included this nuance about the glutes as well. Peace!

[@carlpacquing2575]

I love these exercise videos! I'm looking forward to the next squat video. I have a torn hip labrum, which has forced me to eliminate deep squats for the time being. Once that is repaired, I cannot wait to begin squatting again!

[@joeldriver-sp2rg]

I personally know 3 long time weightlifters who had to have surgery to repair the disc at C7 which is right about where the bar sits on your neck when squatting. If you're doing heavy squats for many years this is something to consider because it's probably going to happen to you as well. Their symptoms were massive nerve pain radiating down through their arms with numbness and tingling and their arms shrunk as a result of muscle loss and will never be the same after that surgery. Squats are fine but I wouldn't go very heavy.

[@jamesianv]

excellent for the knee joint as well, the synovial fluid excretion, combined with the deadlift and military press your talking ageing well. for the joints you dont need too heavy.

[@theanatomylab]

👍🏻

[@ozzstars_cars]

Amazing how much I learned about squatting while laying down on my couch watching the video.

[@blackrosenuk]

Love this! More exercise science, please!!!!

[@JohnGeometresMaximos]

* Foot Dedicated Video * Quentin Tarantino subscribed

[@theanatomylab]

😂

[@MaQuGo119]

Weinstein aproves 🤪👌

[@DerBesteDerBesten]

D A N S C H N E I D E R

[@DeanDriveSerenity]

You are sooooo intelligent. Thank you. If I can remember 1/3 of what you have taught, I will be very pleased

[@theanatomylab]

Thank you for the kind words!

[@apollograham]

Love the informative content really interesting as always! As a runner I would love to see a video on all the muscles used in running! along with the effects that running has.

[@monica11119]

I love anatomy! I learn so much with your videos, thank you!💫🙏

[@chriscogburn2373]

Man, I appreciate your channel so much. I hope my watching contributes a little financially to afford you a cup of coffee one morning while you reflect on what an awesome job you're doing. Thanks again!

[@ZelioPereira-s9f]

Please do a video on Vertigo! I got hit with some pretty bad vertigo that lasted like 2 weeks and all I wanted was an explanation. This was the 1st channel I checked but didn't find one. Turns out a lot of people have it chronically.

[@aroundandround]

I clicked on this right away even though I already regularly do barbell squats and am convinced it’s the king of lifts coz it tires the entirety of my being. :)

[@theanatomylab]

👍🏻

[@CandyDreamzEnt]

I've been watching you for years and can I say you aged gracefully

[@CS-ww3bs]

I have to exercise for my job and ive never understood why squatting was necessary. Its never made any sense to me putting a bar on your traps, and putting your shoulders in that position to hold it up. Its always felt terrible. I get the Safety bar, because it distributes the weight better and your arms are in front. But i would rather lunge, Bulgarian split squat and hex bar deadlift than squat. Im looking forward to this video, maybe ill need to make a change 😊

[@theanatomylab]

I love Bulgarian split squats and hex bar lifts as well! That's the beauty of all this, there are so many effective variations. This was more about hopefully showing everyone that anatomy involved in this movement pattern and why it (plus its variations) can be so beneficial. There will be more videos on this coming so stay tuned!

[@user-he4ef9br7z]

Bulgarian splits squats are still squats. Squatting is a movement pattern. The reason barbell backsquats are king is because the are the most easily overloadable.

[@jjbode1]

I can already squat at age 70 but am looking forward to learn more about it.

[@francisudubor6811]

I literally squatted today and it’s the first time my abductus Magnus gave up and now they are sore. Not too sure if it was bad form but I usually squat deep. Can’t wait for your body form and squatter video

[@2sweetspot1997]

my god this video literally made so many things crystal clear...

[@prathaps848]

I m a great fan of your video series. Can you pls do a sport-specific series such as cycling, running, swimming. Which muscles, other organs help in going faster/longer? Which helps more, which less etc. I know it's a big ask...but nothing is too big for you guys! Thx

[@Hindustaniyoddha089]

Squat is my favourite exercise

[@theanatomylab]

👍🏻

[@01379]

It BURNS the quads, but the burn's good😂🔥 I do MadFit's 10 min. lower-body exercise

[@OrphicB]

squats and lunges

[@aamirsiddiqi]

Liars

[@ItRhymesWith]

based

[@mr.snippy]

Thanks for the reminder and motivation to get back to doing my squats. I tend to leave them out of my workouts mostly because I have a knee that's starting to give me trouble😅.

[@theanatomylab]

You're so welcome! Hopefully you can figure out what is going on with your knee!

[@cherrymetha3185]

Knees are the first to go! lol!

[@marcospiazza2961]

Search for different ways to warm them up! Also you could try sissy squats (assisted so that it doesn't hurt)

[@angeladavies]

How deep should I go? I am trying to go as deep as possible now my meniscus tear one year on is okay & tibia fibula stress fracture pretty okay. Also can you talk about walking hills (how what muscles are needed? How to keep them strong functional as we age? Ie 56 thankyou.

[@Dedjkeorrn42]

​@angeladavies If you aren't using weights you should be able to do squats all the way til your butt is level with your heels.

[@MrSpicyHotPepper]

I'd love to see a type of side-note video about the Bulgarian Split Squat as to why that particular squat burns so so much & perhaps the differences in muscle use it has to the regular squat... lol

[@AlexanderALZA]

Can't get enough of this channel guys! Thank you so much for your work 🤝🏼

[@BMN_Prime]

I’ve been doing 64 squats every single day since a couple months ago, it started with 5 back in 2019 Edit: I don't do it with any weights due to my home situation not letting me and half an hour of exercise a day is good for you each day!

[@theanatomylab]

👍🏻

[@abhi36292]

👍​@@theanatomylab

[@WeakyRepz-]

​@@theanatomylab👍

[@gg.youlubeatube6249]

If you do exercise every second (or even 4th) day, you get better results. Body is build while it rests, but you didnt give it time yet, to do so.

[@Cryhardstayma̋d]

👍​@@theanatomylab

[@bbszabi]

Squats and deadlifts are the foundation of strenght and I love doing them both.

[@jonfernandez8027]

There's lots of physical demand involved performing barbell aquats. I've practiced strength training for over a decade, the morning after leg day I'm ravenous, never fails. My leg day is always on Mondays - get them done first thing so I can gradually recover while focusing on my remaining smaller muscles throughout the week.

[@sanjuchettri166]

Squatting in between the deadbodies is the most fascinating scene i have ever encountered.

[@silviopina_111]

You are a gift to all of us! ❤

[@gabrieljimijones]

The rec fem is biarticular, therefore doesn't fully shorten in squat pattern movements that involve simultaneous hip extension and knee flexion. Same reason the squat won't work your hamstrings.

[@ericswidler8743]

I see so many guys doing squats with 2-3 plates each side but they they drop into it, not controlling the eccentric portion of the lift and then pop back up. Then, they wait 2-3!seconds at the top before repeating. If they controlled the eccentric, smoothly transitioned to the concentric, and didn't lock out their knees and hips at the top of the movement but instead, maintained continuous tension throughout the movement, they'd have to lighten the resistance but would make the exercise so much more effective.

[@jasonhaynes5446]

One of the best channels on KZbin.

[@habbyhouse]

I love and appreciate the part on breathing. Thank you so much.

[@Veronica-lw1tf]

every muscle in our body deserves to be strong. Getting an imbalance because you want to focus on this or that is not ok. We are a whole system, every bit depends on another.

[@Ruhiu_Martin]

From Nairobi, Kenya. Quite informative. Thank you.

[@theanatomylab]

Glad it was helpful! And thanks for watching us from the other side of the world!

[@tora_scrolls]

Can’t spell legendary without leg day. That checks out for this channel too

[@HarishGowthamErd]

More than any other video to get inspired to work out, this channel keeps me going to the gym ❤ onwards and upwards guys 👏

[@kimberlynelson6104]

Excellent Video. I loved seeing so much of the cadaver.

[@WindFlow220]

I have recently added intense leg day to get strong legs like my idol Ronaldo 😅 I am 17 and only did upper body workout but leg day is surely a game changer😊

[@dundrumleith]

Thanks. It's very helpful to think about the difference between eccentric contraction and stretching.

[@Latoree33]

Thank you, this was so interesting. Considering I will be in my 70's soon.

[@theanatomylab]

Glad you liked it and thanks for watching!

[@damonrunyon370]

Thank you for sharing the information of the body and Squat exercise!

[@elbojoloco]

This is very interesting, would love to see more about the biggest compounds in general. Such as the deadlift and pull-up, or maybe some science behind unilateral exercises

[@jamesortiz5388]

I'm paraplegic I get Range of Motion for my legs. Those exercises help my body strength overall.

[@bobbyventon5015]

Finally someone on KZbin who can properly pronounce "eccentric" not just when it describes a character trait.

[@theanatomylab]

Haha... I actually had a 50 second segment in this video talking about that, but we decided to take it out. It's really funny because I learned it pronounced the other way from most of my college professors, and most people in the fitness world pronounce it the other way as well.

[@bennyklabarpan7002]

@@theanatomylab You got it right at 2:41 then went back to the gymbro way at 6:17 :(

[@Optimistichumanist]

Amazing video. Great presentation and dialogue. Much appreciated!

[@DavidJohnson-qs9mk]

Great video as always but I think it would have been a good idea to have commented on blood pressure spikes while holding one's breath under heavy load along with a caution for those with hypertension

[@patil7822]

Hats off to ur knowledge.....respects to u

[@bobert6259]

I’m so excited for your next video cus my deadlift is so much higher than my squat and I suspect it could be due to anatomy

[@herbjergens6350]

Fantastic video, very educational!! Thank you for sharing your knowledge!!

[@mythicknight8269]

This video is great! I love learning about how my body is able to do the exercise I do

[@briangraham1725]

This was great! You should do a video on the proper way you should exercise, so as not to get injured.

[@theanatomylab]

We will add it to the list!