Squat Form For Your Anatomy [Perfect Depth Stance And Width]

[@siamanspaps]

This single video legit solved a decade of trying everything for a ATG Squat, turns out those who Squat ATG are just born that way. Here I am stretching for hours daily, spraining lower back left and right when squatting DEEP BECAUSE THAT IS WHAT YOU DO. Then this guy gives a anatomy lesson and we are fine and not even trying it..... Do what is best for your body not what internet says. Thanks.

[@Ogilla]

ATG squats are useless unless you're an olympic weightlifter.

[@andrewfarley2688]

Having more range of motion is useless? Lmfao

[@johnrobinson4445]

@@andrewfarley2688 For quad development it is useless. Just don't need ATG.

[@spindleblood]

​@@andrewfarley2688depends on your goal. I'm a bodybuilder. I just want big legs. I don't care about snatching or cleaning or whatever. Moreover, I've got hip impingement, dysplasia and hypermobility. Luckily I can grow big legs without squatting but I actually enjoy squatting and want to get back to doing it after tearing my hip labrum squatting a year ago.

[@yefremjr]

@@johnrobinson4445 bigger range of motion and muscle stretch is proven to be more effective for hypertrophy, but depending on your goals you might not have to try that hard to get there. If you can't go deep and you are a casual gym enjoyer, you will most probably be fine

[@justinsgurl7777]

I’ve never been very flexible growing up and i was really frustrated by my squat depth for the longest time. And after watching anatomy related videos like this, i finally realize it’s not really my fault, it’s just how my bones are structured, so it’s ok to squat to parallel. Doesn’t make it any less valid of a squat than someone who goes lower. Even tho sometimes it feels like it. Same with my deadlifts. Conventional style always puts pressure on my back if i try to go past 185, but sumos i pulled 225 easily with no pain whatsoever. So def the wider stance is my friend in both exercises.

[@ellliottter]

The internet shamed me into squatting further than I'm supposed to go and I was rewarded with a light tear to my hip flexors lol. Now I just ignore what random people online say and just listen to my body. Good on you for learning the lesson!

[@tree490]

@@ellliottter how did u heal that? Did u just rest or did u need surgery

[@makiniita]

Fr, I even got pretty flexible and still struggling with squat depth. Now I get it

[@wasabi5338]

yeah its all in the matter of leverages. i used to try ATG, but I always get buttwink and screws with my lower back. Now I do wide stance squats and just go into parallel or just below and my legs blew up.

[@김성우-d7h]

그놈의 그로잉 업 ㅋㅋ 노력을 안한거지. 선천적 장애가 있었으면 그로잉 업이 아니라 본 윗을 썼을태니까 걍 노력 부족이 맞다

[@renjoo8170]

Homie !!! I just watched 2 previous videos of squatting from your Squat University line - up and homie I got to say that your videos should be literally in every high school for physical Ed purposes. You literally explained years and years of my own research , trails , and errors all in 3 videos... Dude keep up the motivation!!

[@sanddr.]

So true!!! people always underestimate squat form because its thought as an easy exercise and then they get hip impingement Squats are one of the most complex and personal exercises

[@vardanchaudharyworld]

your book squat bible is amazing . i'm currently on chapter 3 , and im not exaggerating my lower back pain literally gone. thank you so much.

[@SquatUniversity]

I’m honored to hear! I’m so glad it could be helpful for you!!

[@mixedmartialhoops9299]

do you have the pdf?

[@ivang8805]

@@mixedmartialhoops9299 go buy it bro

[@What-he5pr]

@@mixedmartialhoops9299 don't steal books.

[@mixedmartialhoops9299]

@@What-he5pr gotchu homie

[@jasocaz]

This is the most important squat video on KZbin and it only has 150k views. Come on, algorithm!

[@yonahcitron226]

Accurate!!

[@jinxsam8395]

No cap

[@justwalkinit]

THANK YOU!!!!!! I thought something was wrong with me because I cannot squat with “feet shoulder width apart and facing forward.” I’m pretty tall and I align more with Ed’s mobility.

[@henryburner]

This was really helpful. I have a much wider stance now and finally I can squat properly without falling forward. Thanks!

[@fallahkhan3483]

The squat university is hands down the best place to learn scientific lifting.

[@nb4thefall523]

Shout out to Darren with the mobility strength and composition of a god body. Outstanding content, Aaron.

[@SquatUniversity]

Glad you liked the video!

[@danielcrowleyatc9701]

I usually don't like videos from physical therapist's because they have lots of knowledge without having actually tried to apply it to athletics, but this video is very good.

[@caspenbee]

This is very useful as a figure skater. Sit spins require pelvis below knees, meaning more than 90° of hip rotation. Now I just need to apply this squat technique to a one-foot squat while accounting for centripetal force! Thanks!

[@futbolera427]

This is why I could never do those deep sit-spins. 🤷‍♀️🤣🤣 I have to externally rotate my leg and I lose my center of gravity and my balance. Lol now I can tell the coach it's my parents' fault! Genetics. 🤣🤣🤣🤷‍♀️🤷‍♀️

[@caspenbee]

@@futbolera427 I'm finding the same issue!! Lifting your free hip might help...but yeah let's blame our genes! 😅

[@spacemanfromnasa2284]

I've watched so many one size fits all squatting videos. This has changed the game

[@i12cook]

Bro your a life saver.. I always wondered why I couldn't squat properly.. now I know what was the issue.. now I'm bangin out the squats..

[@frankieeemarieee]

Thank you thank you!! This is my number one online resource for finding the correct information when it comes to squats and weight training!! Bravo 👏

[@Fisklingur]

i just got diagnosed with hip joints that are too deep after I started getting hip joint pain when I lost weight and started running/weight lifting. this is very helpful to understand the problem, while i'm on the wait list for my appointment with orthopedics.

[@Neon-o4e]

Holy crap, I was doing that wide stance without realizing why it was so much more comfortable for me. Thank you so much!

[@BayLeafff]

I've been struggling to stay neutral in squat / deadlift so I've been teaching myself information like this to work out why; this video summarises it all really nicely, cheers! Deep sockets / Retroversion + Long relative femurs - nature did not want me to squat haha!

[@uberboat4512]

Ik man I broke my femur when I was a super young and I have permanent retroversion in one of my femurs and plus with having long femurs and a discrepancy Im not sure what stance to take.

[@WBlake01]

Same thing. Trust me, nature want you to squat. I know, because I am slav, people who squat. But everybody squat wide, toes out. True squat

[@KG-cf2cf]

Same here

[@BayLeafff]

@@WBlake01 haha I feel you man. I've safely found my way to ass to grass with perfectly neutral back now - drawing inspiration from your people :) feels good

[@squirrel3443]

Sad that personal training school like I attended teaches “the only right way is everything straight” or it’s wrong. I absolutely cannot squat with straight forward feet without feeling like my knees are so stressed to the point they’re going to rip. My hip bones dig and my legs are super long in comparison to my torso so there’s like no balanced and so much stress when doing it “the right way”

[@DadBodFitness01]

Thanks a bunch! Just a slight width increase kept my back much straighter. I actually feel safer loading the bar

[@NaomyP]

Omg this literally solved my problems! All I had to do was understand my anatomy and this video has been very helpful

[@pravinshingadia7337]

Brilliant video. Been training at the gym for years and only today learnt that depth of squat is dependant on your anatomy.

[@kellyro77]

I had NO clue that there were specific shoes designed for squats. I'm not aspiring to be a power lifter or anything. I just strength train for general overall health, but I've always had issues where my heels want to rise up, disallowing a deeper squat. Sometimes out of curiosity while wearing heels (ie, boots with heels, etc), I'd play around and of course find I could squat deep because, hello, my shoes had heels. My head is exploding after watching this video and your earlier video on squat stance (I'm yet another person who also struggled with trying to keep my feet facing straight and could never feel comfortable doing it.) I've struggled with so much self-judgement with this! I'm going to check out your ankle mobility videos, too. Subscribed!

[@GrampaCramps]

I feel like ive stumbled upon the Holy Grail of squat information. My legs have always been weak, and lifts involving them have always been difficult/led to injury. I have some studying to do! Thank you for this.

[@PadroPadro22]

This channel needs waaaay more views so much info that gets ignored and actually answers the why to a lot of questions

[@garyjill1]

This is probably the best video from you or anyone else I've seen regarding the squat and impacts of anatomy. I'm a 52 yr old Ed whose training leans towards powerlifting, but haven't competed. My squat depth is right on the threshold of might get white light, might not, and it doesn't get there easily :) I've had a hip xray that shows my right socket has space, but there is a bit of a lip near the front which I suppose my femur hits sooner than later. I've tried heels but feel more stable, comfortable, and feel like I have more drive and power out of the hole when flat. But after watching this, I might have to give heels a serious try again while continuing to try and gain some ankle mobility. A little arthritis has surfaced in my right hip as well, which doesn't help the situation. but again, great video, especially discussing the anatomy differences and impacts. That's going to help a lot of people understand what is possible for them, rather than questioning themselves.

[@SquatUniversity]

Thanks so much for sharing your story. Hope the heels can help with your process of finding what’s most optional for you!

[@sinsemillao]

Can’t believe this is free info. If I lived in the area, I would definitely setup an appointment with the good doctor

[@demetrimattis7959]

Wow! I've never seen anyone explain squats like this. It really helps! I have long femurs and I feel like i'm not doing much leg work with a wide squat. I'll make sure I don't go for a narrower squat and compromise my spine though.

[@oyuriteixeira]

It's impressive how much clarity this video brings to the topic. Great work!

[@swarajdixit8181]

Wow that's really informative all these years I was focusing on my hip mobility so that I can squat deep and do a proper power clean so I wanted to know how people like Ed's anatomy does a power clean??

[@VeigarEUW]

This has been helping me a lot. I was getting desperate and didnt know why I´m falling backwards and why my back is arching so much. I tried the wider stance and all of that was gone.

[@KG-cf2cf]

Wow I have learned so much about why I squat the way I do just by watching 2 of your videos. Huge help. Thank You

[@stan1796]

To start with I'm not a native English speaker. Recently I bought the new Reebok Legacy Lifter 2 and I liked them, but I still wasn't able to do a full deep squat with them. I'm like Ed (he squats to parallel), but I've always wanted to deep squat. I started experimenting with some more heel height (these shoes have 22mm effective heel height), so I put a pair of socks into both my shoes and it felt very different. I started to squat with a carpet below my heels (its like 1cm thick; probably ~0.8cm when I step on it). Both these things really helped me to squat even deeper (well, I'm squatting with ~35mm above my heels). I hope that I can help someone with the same problem

[@SquatUniversity]

Actually I’ve seen a few elite weightlifters before add more heel height to their weightlifting shoes - so you’re not alone

[@jasmineG-c2f]

This is such good info. I really didn't consider that i have weightlifting body at all. I'm tiny but i build muscle fast. Thank you. I'm a Darren and I'm viewing my body in a much more positive light after watching those cleans

[@thohangst]

I suppose it's worth saying, but Rip was always telling us to squat with the feet out 30ish degrees from parallel and knees following the toe path. This helps to illustrate the whys and wherefors.

[@grcxb6]

This was so incredibly helpful. I have been doing stretches for months and can finally do a decent squat. My issues are the exact same as Ed!

[@jeremyparrott3713]

This was really helpful. Always thought I was weird I couldn't get as deep as others, but now I know its how I am built

[@TommyNitro]

@xxtine No weight here, so proficiency in the squat is irrelevant. That was the purpose of the demonstration. Elimination of the weight allows evaluation of anatomical limitations.

[@charles8557]

@@TommyNitro hmmm, but even without weight wouldn’t mobility still be a factor? Like hip and ankle mobility, the black guy obviously has superior mobility from both anatomy and constantly working on his mobility

[@TommyNitro]

@@charles8557 The point where I disagree with your comment is that mobility and anatomy are not separate. Anatomy is a major determinant of mobility. Now the olympic athlete may be more proficient in the squat due to repetition, but ultimately the taller guy could absolutely squat as much as the olympian and never hit his depth easily/safely.

[@charles8557]

@@TommyNitro Interesting point, very interesting. But surely you agree that if the taller guy were to do 30 minutes of mobility work every day for a year, he would have significantly improved mobility despite his anatomy? or is that incorrect?

[@TommyNitro]

@@charles8557 It depends on his limiting factor. If from tight muscles and general lack of flexibility, sure. But deep hip sockets with long femurs is not a recipe for deep squatting. The bony anatomy literally impinges upon itself.

[@mandyv.3458]

Wow, thank you. It’s amazing how everyone can have a different anatomy

[@Hudson4351]

Both Darren and Ed were able to squat deeper while maintaining a neutral spine when they used a wider stance even though Darren has a shallower hip socket and Ed a deeper one. Are there many people for which the narrow stance is actually the ideal?

[@loganyates2553]

I appreciate the additional information at the end about demands between powerlifting and weightlifting. Could you also do more content talking about the adaptations and advantages that happen from squatting with different stances?

[@fp7290]

Thanks for the video! Could you do a video on how your anatomy influences the way you should do lunges/pistolsquats/step ups?

[@harmonicartist]

I am exceptionally bow-legged and your instructional media has helped me adapt and work with it in training

[@ShaneMagee96]

Hope you're still training bud!

[@dkfitness-389]

This is one of the best informational Vids for squat biomechanics! I use these tips and help everytime. Thanks for this great channel

[@VlogVibes]

Dude. What a elite-level breakdown.

[@andr1]

Could you make one of these about deadlift? Super informative video, cheers

[@SquatUniversity]

I’ll see what I can do! Glad you liked this video!

[@ericsun25]

@@SquatUniversity I would also like to know your thoughts on the squat-stance deadlift--I imagine it would be related. Thanks, great video

[@dontworry7163]

@@SquatUniversity side gig: deadlift university

[@Yes-ml4bw]

@@dontworry7163 *Deadlift Academy

[@morejaredwilson]

I think he only does squat stuff right though?

[@mattbellgottaring2it961]

You guys are really helping me. Like gains aside. My squat and over head cleans are balanced and explosive

[@e.l.2734]

I can't believe I just found a channel called "Squat University", but I'm not complaining lol. Amazing video.

[@ddee5999]

Mate your unbelievable. My squat has transformed. Cant wait for the book

[@naturalstrengthandfitness4376]

You have so much awesome stuff on your channel at times I don't know where to begin.

[@nungsugi1957]

This explains video bout shallow and deep socket are better than the other one, Thanks doc, I understand now

[@MissesHappyPunk]

Great video, especially in combination with the toe angle video! I'll try and hope, this will finally fix my squats :-D thank you!!!

[@angusvsdonuts]

Best channel on KZbin for lifting advice serious

[@danruzicka6012]

If I was there I’d be hugging you 😢😊. I have never been able to squat low, high school, college and now 61. I have actually felt the resistance point for my deep socketed hips. Wish I would have known this 45 years ago 😊. The weight lifting show might get me to parallel or lower. I always thought I was a hack. Never miss leg day and do 4 sets of 16 at 255. Best Squat info on the Planet bar none. Thank You for your excellent work. Any shoes you recommend???

[@chickenoodle3397]

I got elite weightlifter anatomy wtf? I always thought my body kind of sucked. I mean I can barely squat the bar, I'm tiny and feel really fragile. But after analyzing my hip mobility I feel so much better. Everyone is born with their talents and I'm going to squat like a king

[@aodoemela]

Some people hype up being able to drop squat but I think it's more shocking people can't squat than not. It's a normal human pattern

[@antoinebrownfourlife7692]

Thx a million I have a back problem and am super afraid of squats but desired to do them safely and efficiently...Thx!!!

[@actionjessie]

Probs the most important/useful squat video I've watched. u should probs edit your older video that says you should have x degree of toe out as the stance here for the deeper hip socket guy is very different to what you said to do in the previous video.

[@marynguyen6417]

Great video which explains exactly what I have been looking for. I am glad to find our channel.Many thanks!

[@tonytoob4123]

Oh my. I am glad I found this video. Thank you!

[@brianhaynescopeland3208]

Thank you for your expert advice! I find it most helpful as I try to find my best squatting position. Keep-up the great content!!👍🏾

[@dwaynecunningham2164]

Thanks for giving me the low- down on squatters' rights.

[@andremichel2790]

Thanks for this video! I was sufering a pain in my knee during squats. I was confusing about the with stance and the toes angle.

[@alliseeisW]

Great explanation using science of the human anatomy and how it applies to squatting. I learned a lot from watching this video. Thank you Doc!

[@romanshoop4160]

Wish my coach in high-school saw this video before I blew a disc

[@masonshipley7377]

Those high school coach’s are so silly

[@KnuckleHead1983]

I’ve found that a wide stance for me is most comfortable when performing squats

[@FieldBoy111]

I gotta go narrow as fuck to squat deep , I probly got weak ass adductors

[@KnuckleHead1983]

@@FieldBoy111 yeah I’ve tried semi narrow and I just don’t have the same stability and comfort when I do that

[@krisamagus1]

but who asked?

[@KnuckleHead1983]

@@krisamagus1 🖕🏻😁

[@Th3BigBoy]

@@krisamagus1 I did

[@Jd-sz8pf]

This video could not have come at a better time!

[@tiphotisted]

One great video showing why genetics actually does come into play when it comes to making gains.

[@Rat-King27]

6:31 it's weird, doing that knee to shoulder test, I can get my knee really snug to my chest, but I still have issues with butt wink. I guess even though I'm hyper mobile, I just don't have the anatomy to get all the way down into a deep squat.

[@alexismartinezdecastro8008]

This is actually a great video man, really helped me. And it's free, you guys are great!

[@geraldinegoligher3293]

This is so helpful. I have one question, I hope you can answer, when the weight gets heavier for me when I start the squat my legs start to tremble, can you advise how to stop this

[@dino9607]

Me too! My knees start to tremble and sometimes they start to cave very slightly in

[@AllTim3Sp0rts]

@@dino9607 Strengthen your abductors

[@sanjuanjun]

Isn’t that more of a hamstring or glute tightness and not all due to acetabular depth which restricts the person to flex their hip in the sagittal plane?

[@beastmry]

That's what i thought too!

[@radicalstrength2298]

I feel like a chump because I (a personal trainer) recently told a client that they should avoid heel lifts for heavy squats and deadlifts. I'll have to readdress this and see if perhaps, along with ankle mobility, we can add a slight heel lift when working on his depth and butt wink issues. Right now I have him squatting to a bit below parallel (deep sockets). Thanks for the info!!

[@wendyroe5154]

Thanks for this video and your channel. I've only watched a couple of videos so far, but they've helped me a lot! Much appreciated!

[@TomGibson7777TG]

My problem is the lack of structural ankle mobility due to ankle injuries I do not have any or very little dorsal flexion. Several PTs have tried what you suggested in other ankle mobility videos, nothing has helped. I squat with a wide stance and a 3/4-1" board under my heels to warm up. Then w/o a board. Shoes are not weight lifting, rather very flat with little heel lift. I am after strength, not power or Olympic lifting.

[@GloryProjectz]

Would this also be applicable to Leg Press stance?

[@InspirationalLiTV7]

This was a very educational video for me as I desire to build my glutes with squats but sometimes my knees hurt and I am trying to figure out what about my form my be wrong. Trying this test out teaches me about my hip structure.

[@abhaypaul6448]

What should be the ideal distance between the legs for squats.

[@PolskiOfficial]

What about non- sport related squat depth? If you are neither a powerlifter nor weightlifter, but you just want to be strong is it better to squat deep or ''shallow''?

[@dragonvarine7553]

If you just want to be strong then either of them. Powerlifting squat will help add more load so theres additional weight on your body causing higher need of stability

[@saigamfg-musicforgaming5087]

Thank you for the informative video Dr. Aaron ... I've always wondered why I couldn't do a deep squat and this explains it well ...

[@kharness2109]

When I squat with heavier weight, my lower back often feels unstable. As if I’m moving like a wave to the top. Does width play a roll in that?

[@yayayayya4731]

Do you inflate and brace your tummy/core area?

[@kharness2109]

@@yayayayya4731 I do. I really concentrate on form and breathing

[@yayayayya4731]

@@kharness2109 then idk man. Until you figure it out, lift lighter

[@PhilipLemoine]

THANK YOU!!!!

[@ommba07]

@6:36 how do you know it's not mobility/joint restriction? What I can think of is seeing no change before and after a banded joint mobility drill ... other than that, how would you know it's genetic vs just stiffness/mobility restriction? Thanks for the great content!!

[@ommba07]

I guess this is the answer: because when you go into hip external rotation, you find more range. So this is indicative that it is NOT a muscle tightness. If it was a muscle/joint tightness, you'd be limited ALSO in external rotation. This wasn't the case here.

[@DesignedByTaz]

Thank you so much for this video. I’ve been struggling for years to understand why my squat is so off

[@Fox_Hollow]

Doing the test I can almost touch my chest with my knee, but when I try to squat my back starts rounding at parallel. How can one achieve his max squat depth potential?

[@san1883]

Have the same exact issue lol, my leg goes completely flat against my chest but when squatting my spine starts curving at 90 degrees :/

[@heidifink991]

Check your ankle mobility. That's the other area of restriction. You may need a heel lift.

[@ada_pink]

This was so helpful, thank you! I seem to have deeper hip sockets, so would you say hip physiology has an impact on whether I should do high or low bar squats?

[@shantanusapru]

Wow! Your videos are so scientific & useful!! Thanks!!

[@mainulislamshaon4795]

Don't usually comment on you tube. But thank you for the vedio. Exactly what I needed

[@blackie879]

Squat is by far the most important exercise an athlete should do

[@viktoriakireeva5860]

Is it JUST about the depth of the hip socket OR is it also about other structures restricting its movement (tendons, ligaments, fascia..)?

[@FieldBoy111]

2:09 that is the deepest fucking squat holding hundreds of pounds over someone's head ive ever seen i think

[@duchaneaux]

Yeah that dude's gifted for the squat jerk and snatch. check out the chinese weightlifting team, they do alot of squat jerks from deep, most of them just happen to be built for it like Darren here.

[@truthseeker7260]

excellent illustration thanks guys

[@joaofleumatico]

this channel is gold

[@lorensmashing]

Nice video! But.. rather than hip bones structure, wouldnt the hip mobility play a bigger role in squat depth? You cant change your anatomy but you can work on your mobility

[@johmerdowns327]

I am really glad to came across your chanel. Very informative. I trained a lot of people and I was really buying into a lot of videos here because to me its just a myth. I always follow the anatomy of each of my client hips structure. I even remember when i went for my PT certification 😥 Since then I always expirement motions, body anatomy and body structures. Thank you 🙏🙌💪

[@SoulRollerFIN]

I've been having a difficult time squatting more than 120 kg for a long time, though my mobility and efficiency for my oly lifts has improved somewhat. Maybe I've just been squatting with the wrong stance/foot angle. Or I'm just weak. I used to be able to squat 160 down to parallel, before I could snatch 70. Now I can snatch 80 with ease, but squatting 130 feels really hard. My back feels fine, and the descent down to full depth is stable, but the legs just can't push it up.

[@victorvest129]

I do goblet squash because the weight is closer to my body however I went below parallel almost butt to the ground and it destroyed my knees also I have a pretty good amount of curvature in my lower back

[@technopong]

Yep, even with working on ankle mobility regularly, I still cannot squat to parallel w/ a shoulder width stance. I will get pinching in the front of the ankle joint when I try to push those knees forward over the toes too much I have to go wider w toes out a little to get parallel. I have used plates to raise my heels, which helps a bit, but is pretty awkward. I'm tempted to give weightlifting shoes a try though.

[@user-bq2ni9io7q]

Excellent breakdown! Thank You very much for the in depth analysis.

[@kellywatts6227]

So glad I found this channel tbh extremely helpful👍

[@CompletePivot0302]

well after placing something under my heels i can squat quite deep even at shoulder width should I get weight lifting shoes?

[@eleafit]

Yes

[@motocross6539]

Thanks, this really helped me

[@SquatUniversity]

You’re welcome!

[@RodrigoHernandez-wc4ej]

Thank you so much for these videos, they are great!

[@SquatUniversity]

You’re so welcome! Glad you liked this one!

[@RodrigoHernandez-wc4ej]

@@SquatUniversity Dr. I have one question though, are there any other exercises apart from squats and olympic lifts in which using weightlifting shoes could be beneficial? I’ve heard of people using them in bench press and overhead press. I would love to here your thoughts about wearing these shoes for those types of exercises (and perhaps others ir there are any). Thank you very much again👌

[@ashwinkumar8448]

Really loving the content. I'm here earlier than last time!!!!

[@SquatUniversity]

Thank you!!!