Squat School | Hip Structure and Squat Technique | JTSstrength.com

Dr. Quinn Henoch takes American Record holding weightlifters Colin Burns and Cortney Batchelor through a hip mobility assessment and along with Max Aita discusses what this means for their squat technique.
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[@Kaddywompous]

Courtney is me! I mean, sure, I’m a middle-aged black man, but you get the point.

[@DPMixing]

I’m the same... the reason Courtney squats in that position is because of the proportion of her femur to her leg bones, she has long femurs relative to her lower legs. If you squat similarly you might notice you have similar lower body proportions. In the squat this puts more torque on the knee to squat when using traditional form, with knees tracking directly over your feet. Instead to compensate it’s better to widen the feet and focus on keeping your knees out and it takes pressure off the knees. Everyone’s biomechanically different and surprisingly humans come in various configurations, so finding the lifting technique that works with your physiology is critical.

[@findingnory]

@@DPMixing just thought I'd add that the femur/tibia proportion you're talking about could explain the wide stance, but pointing the feet out is likely needed to allow the femur to clear the illium, as Dr. Quinn is saying in the video (more external rotation). Then of course there's always that one guy who is 90% legs but still squats with a narrow stance haha. We are wonderfully created!

[@kingkatiin2658]

A 6' Courtney

[@martinholas8652]

It looks like now i know why i struggle to progress in squats. I do it like Colin but feel not right -weak position, wiggly abit....i already know that Courtesy s position ll suit me more- middle aged white European

[@fsrsaa]

🤣🤣🤣👍👍 I feel ya man! Been using the narrow stance for years and just started wide stance and it feels 150% better!

[@burgdog]

Great video. I spent years banging my hips up thinking there was some optimal squat position I needed to aspire to, and only recently accepted that my anatomy requires me to squat with a relatively narrow, toes out position, that finally allows me to squat pain free. I wish I had this information years ago, rather than listening to these mobility "gurus" that are selling so-called optimal human movement. No amount of foam rolling or banded hip distraction will change your hip socket.

[@pablobeck4671]

same here, I fucked up my knees trying to perform a "perfect squat"

[@gavrilocar]

totally agree, fucked up my knees heeding to KStarr's advice. Gruesome.

[@stephanieanisko2169]

TomVan w. ☺

[@life2livealways]

OMG! Me too! I thought I had to squat a certain way or I was not getting any benefit. Too much pain so I did other exercises and avoided squats. So nice to be reminded to listen to my body.

[@aeons200]

his form can be very good, depends on the lifter...

[@shin-ra4238]

I'll never understand how people will come in the gym & do quarter squats with information like this available on the web for free.

[@KingMally89]

Ross Pierre-Louis exactly

[@cryptogymbro]

believe me, there are still tons of PTs in the gym who trying to teach quarter sumo wide squats holding stall bars from the top. disgusting.

[@notnickDPT]

Ignorance to these videos or correct form. Ego grows over time as well. Could be they started fine but wanted to see more numbers too fast and sacrificed depth. That's my hypothesis.

[@Thefunkeemonkee]

At least they do smth as oppose as the 30%+ Americans who do nothing and are obese.

[@tallmanmusclejourney4185]

Because the not correct information is also free and way more saturated accross the webosphere.

[@EthanMckennaMusic]

I'm a tall, novice lifter and I've been struggling for almost a full year trying to figure out how to squat in a way that felt good. This video is GOLD! I realized a stance like Cortney is what feels natural for my hips. This information needs to be spread!

[@thewealthyagents]

This video helped my squat more than anything else I've seen. I've been lifting for 15 years.

[@JuggernautTrainingSystems]

Kyle L. Smith glad to hear it

[@user-sx5kx3pq2i]

Kyle L. Smith same

[@mihailmilev9909]

@@user-sx5kx3pq2i nice pfp. What does ur username say?

[@user-sx5kx3pq2i]

@@mihailmilev9909 lol thx username is a nickname for yeji + hermit crab cus the pfp looks like one lol yeji from itzy

[@DHMunroe]

My squat stance is like Cortney's (wide, toes out). So glad to learn it's not something I need to "correct"!

[@AB-ff1cq]

6 years on and this video will forever be useful

[@ElegantSpectre]

This video is MONEY! Every trainer should watch this, awesome way to dial everything in. Thanks for the quality work!

[@KrystenJanzen]

Robert Weeks totally agree

[@mihailmilev9909]

Nice pfp, where it from?

[@mihailmilev9909]

@@KrystenJanzen nice pfp too

[@ElegantSpectre]

@@mihailmilev9909 custom made by a friend

[@eionfitzgerald4412]

"Get out of here, Go play in traffic." I had to paused the video cause I was laughing so hard.

[@emZee1994]

Eion Fitzgerald I don't get it lol

[@PaulSmithLift]

Yeah that had me in stitches!

[@Just_Call_Me_Tim]

Anonymous Brahette Doc was just messing/joking around with her. Things can get drab quick if you allow yourself to just stay clinical. Joking some helps keep things light, and people comfortable. Hell, it gave me a laugh.

[@TCt83067695]

5:43

[@harpreetsingh1431]

Play in traffic What does it mean

[@MrRicky156]

I'm a new lifter myself and trying to figure out the correct technique to squat so this was very useful! Thank you

[@pop-upsquatz8109]

JTS videos are on another level. Thanks so much for your contributions.

[@sy2502]

I have struggled with terrible squat form forever, and videos like this are pure gold, thank you!

[@CaptainJammieJam]

This is literally one of the most informative videos I've ever watched, great stuff Dr Henoch!!

[@GlamKitten88]

Videos like this blow my mind. I learn so much from you guys! JTS brings it again.

[@max0ut2xl]

Such a great, informative video! Everyone who wants to get into lifting should watch this. Thanks JTS!

[@claberdy]

Always great stuff from Dr. Quinn and the JTS crew. Much appreciated.

[@SteffanBoodhoo]

I've been given so much 'advice', " bring your feet closer", "don't open up your feet" etc etc but now I can finally get in a comfortable position armed with the right knowledge

[@rahulchitrakar5779]

By far the most comprehensive breakdown of the intricacies of squatting. "Going ass to grass" should not be the only cue for new and seasoned lifters alike, and this video is testament. Great content, kudos!

[@RedPanda79]

in the first two minutes of this video I learned the most natural way for me to sqaut is a-OK. For months I tried by the book way but it never felt right. Thanks for this video

[@AceofDlamonds]

Same here. I have hip structure similar to the girl it seems.

[@HanifCarroll]

Comforting to see someone (Corntey) in this sport that squats the way I do. Nice video!

[@CarpetolA]

I've been experiencing pain in my right hip for these past two weeks after my workouts and I started to get worried that I wouldn't be able to squat heavy anymore, even though I'm pretty religious with my warm-ups and mobility exercises. I tried experimenting after this video and I compared my current squat stance (feet just outside of shoulder width, pointed out) with a narrow stance where my legs were more or less straight with my feet underneath my hips and pointed out. Whereas my hip would fire up when I just got down to parallel with the wide stance, I didn't feel a thing with the stance I tried out. Almost unbelievable that something so simple could make a huge difference! I think you saved my hips! Thanks!

[@gh0st3]

Ever since I came upon your channel, I've gained so much knowledge as well as physical capabilities from your videos and benefitted me immensely over the past couple months. Thank you so much for all these informative videos! And the best part is that they're free of charge. Please continue to keep up the good work! Cheers, from Canada!

[@JuggernautTrainingSystems]

Thanks

[@CherieDeDieu]

Really needed this. Like Courtney I squat with a very wide stance naturally and I had a trainer who kept saying it's wrong and forced me to squat with straight toes and narrow feet. It totally put me off squats and even affected my self confidence a bit. I am getting back to squats now and even more encouraged after watching this. Thanks. 😊

[@stevewise1656]

Great video! I've been squatting for decades and still learning.

[@Dennis_315]

I'm fairly new to squatting, about 2 months now and have been squatting like Cortney. Thought I'd squat properly and try to squat like Colin. Now my knees are sore. Glad I saw this video. Going to stick with my old style and will probably just spend a couple of workouts seeing what is optimal for myself. Thanks!

[@RoaringCorgiProd]

Excellent video! Always learn so much from Dr. Henoch!

[@g4matic]

One of the most helpful videos I've watched in my life. Thanks a million !!!!!!

[@joshuahajis262]

This was amazing! Literally helped my squat instantaneously, thanks!

[@SquatSimp]

I have been working on my squat stance and groove a lot this year (still has a ways to go), but my God once you can hit the hole comfortably you'll love squatting!

[@tomislavsaric1308]

You are a life saver. I am having problems with my squat for a long time (butwink, knee problems etc ...) This video helps a lot.

[@Jameson_Rogers]

Most informative and helpful mobility tips for squats I've seen yet. I can even take some of this and apply it to my deadlifts.

[@middidawn3665]

I can’t wait to get in the gym on my next leg day and try this. My squat (were its most comfortable) is just like hers. But I’ve had trainers try and get me to squat like he does and it’s so awkward and painful that I just don’t squat. If and when I do, I use the landmine so that my back isn’t loaded up with weight and I can hold on to squat “normal” thank you for the info. I feel like my whole routine is about to change!!!

[@amr427]

Eye opening video! Totally helped me understand my hips! Wish I lived in Cali so I could get help from the JTS team and Dr. Henoch.

[@g4matic]

Great stuff. I've been straggling with my squat form, Thank you so much.

[@user-ml8ge5be1c]

Thanks for great session!!!

[@ExodusStrengthandPerformance]

Finally someone who explains it well!! Thank you sir!!

[@vincentpeichel260]

Absolutely brilliant. Thanks for this excellent video and instruction.

[@stephk190]

GREAT video. THANK YOU. This has been extremely helpful.

[@danielporter6394]

Wow that mobility exercise explains a lot. I have 90° external rotation and basically 0° internal rotation, it explains why I like sitting cross-legged. I also squat like Colin, I've tried wider because I see videos with people saying to point toes out and widen your stance but Colin's squat looks spot on, narrow and feet quite straight. Thanks Dr Henoch.

[@antonpohrebniak]

This is GOLD! Saying that "I much appreciate this video" it says nothing! Thank you!!! 🙏🏻❤ very very much

[@jonathancook7152]

Thank you so much for this video. It is a shame you guys only have 79k subs. I have not been able to find a more comprehensive source for lifting. Seriously, thank you.

[@rajatshrma3]

Absolutely loved this video. The way this guy explained, is incredible and very easily understandable.

[@jk3266]

A great way of explaining.i am overwhelmed.

[@sunnysideup5826]

Awesome! Thanks doc! And thanks to this channel for the info!

[@zac9080]

Greatly appreciate the many considerations you take into account here.

[@kzfingerprint]

You're brilliant, sir. Thank YOU!

[@DogsPrettylady]

I need to have this book marked so when our “gym bro” tries to “fix” my squat I can just hold up video instead of having to tell him that my hips don’t work the way he thinks they should.

[@roberta6360]

great info on squat positioning! Thank you for this excellent video!

[@imowens6858]

So I started watching this video and then remembered that I did legs a month ago, so just going to go do chest and biceps. Good luck with squatting though brah

[@crashleyskader6495]

This really helped me thank you! I did all the drills and then I did them all to my roommate lol! I feel so better knowing I can leave my feet turned out instead of always trying to think about and fight for them to stay forward!

[@macdodds]

Thanks for sharing this great video! I like how you incorporate real athletes to show differences in technique and anatomy. I recommend continued learning to all of my Live Good Fitness clients. Your videos absolutely meet that criteria. Thanks again!

[@markux1983]

You guys do such a tremendous job. I appreciate a lot your effort. Keep it up! 💪🏋🏿

[@Darrell1977]

So good, great explanation!!

[@TomahAwkDJ7]

I wish I had know about this sooner, hated the squat because i tried to have that perfect narrow stance. Now wide stance feet out makes me love the squat again ! Thank you

[@abdulthagamer1000]

Dude thank you very much for this video, I have had multiple lower back injuries due to squat with legs close, I couldn’t even squat 35lbs plate without severe lower back pain. Everyone kept telling me I have weak legs and poor mobility so I worked on my mobility and leg strength for a year and still I couldn’t squat. I came across this video and I decided to make my stance wider, i felt so comfortable, in just a week I can now squat two 45lbs plates on each side 😭😭, thank you very much I just want you to know that I appreciate you.

[@DereathE]

Thank you for this I've injured my "good" knee trying to do the ideal form and not what was comfortable I always thought there was something wrong with me

[@user-sx5kx3pq2i]

Best video out there, i found my stance based on this vid, a weight heavy before was suuuper easy

[@TheLaxfizzle]

holy crap this one video 'fixed' my squat problems (for now). ty.

[@user-KD6-3.7]

oh man the amount of relief that i felt (not just on my knees) after seeing courtney squat exactly like me made my day

[@shehryarshafiq]

Thank you so much for posting this video. I’ve been squatting for five years now and have been suffering knee pain trying to copy the “perfect” squat stance. Since watching this video I have now found the stance that best works for my hip structure. A narrow stance with toes pointing outwards. No more knee pain!! Thanks again.

[@heshamahmad4101]

Same here bro I started feeling knee pain in my right leg just because the trainer tries to set my toes and feet straight but I was naturally comfortable with little wide and open outside

[@KittyNyce]

Woah!! You just blew my mind and changed my life!! I was always trying to fit in the cookie cutter mold of squats and they are so uncomfortable. I'm going to try a wide stance tomorrow. I'm so excited!!

[@KittyNyce]

I tired it I loved it.. It's the only way I squat now

[@stephtripp6132]

This video literally changed my squat life. The whole time I was having trouble getting low, thinking I had mobility issues. Come to find out, all I needed to do was go to a slightly wider stance with toes pointed out (as shown in this video), and now I can get ass to grass with my squats!! Thank you for posting and opening our minds to the reality of no one-size-fits all squat that we have been brainwashed to believe. Very few things in life are like that, why would squats be one of them?? Thank you again!!

[@JuggernautTrainingSystems]

Steph Adams glad to hear it helped you

[@pauloau.2043]

this is genius. You guys should do a Front rack school

[@JuggernautTrainingSystems]

Its on the way

[@BlvckVnkhor]

+Juggernaut Training Systems have you done one for bench press? I need some help on mechanics

[@annedorward784]

Juggernaut Training Systems I was wondering if you could how to do powerlifting movements with maximum safety and good technique while having hypermobile joints? I've found it's a rather rare problem in the powerlifting world and it's difficult to find concrete advice about how best to take care while doing powerlifting especially in squats and deadlifts.

[@AnaGfit23]

@@annedorward784 I have hypermobility and my sister actually had ehlers Dan los syndrome hypermobility type so I’d be interested too.

[@justwalkinit]

Thank you so much for this! I have tried everything to do the “cookie cutter” squat and felt defeated every time. I’m fairly new to squatting and I’m ready to give it another try! 🙂

[@K.Bush94]

Great video, and it’s the idea there isn’t always a gold standard in many exercises. Many Trainers ‘teach, people without understanding anatomical differences and would correct people how to do exercises as their idea of the exercise or by their personal experience. Many people like to learn from the internet, but some just copy what they see, without understanding what they are doing. This presentation sheds lignt on this issue. Thanks

[@formo34]

Tremendous video! Thank you

[@Bhosadilal]

Amazing.. Loved the explanation.

[@chrislaureano8619]

This helped so much!!! I tried going more narrow and that resulted in some knee pain but I widened it and I felt no discomfort

[@samj3978]

Im so happy i found this video. Iv squated wide naturally for months someone came in the gym yesterday and corrected me and i started to do a but wink. I was lifting heavy for a while thinking the but wink was normal to find myself struggling to tie my shoe laces. Now i know that it was normal to begin with and i should not listern to people who have no idea!!

[@alayna286]

I feel like crying. I heard for years about how my toes should be forward and how I need a narrow stance to do a squat properly, when at the end of the day I'm a big-boned, wide-hip, 5'0" woman and always felt better with a posture that essentially mimicked my own body structure. It was so demoralizing to feel as if I couldn't even do a basic exercise "properly" that I lost so much confidence and motivation. Now I'm over 30 lbs overweight and desperately want to get healthy again, so it's such a relief to finally hear from an actual PhD that yes, the squat I can do comfortably is the correct squat for me, and odds are I know my body better than anyone else when it comes to other exercises too. Thanks Dr. Quinn!

[@vladibarraza]

This video is pure gold.

[@kookalini]

Oh man this was awesome! I've been getting into more powerlifting style training and have been running into issues with my squats - this is going to help so much!

[@casctutorials]

This is very very informative and widens the prespective and helps to understand why squatting is different forndifferent people

[@tunaman2200]

Thank you for this!

[@darkshadow54]

that was an amazing video guys!!!

[@MrBarbequeen]

This is cool. Great info. NOW give us a Max Aita vs. Silent Mike!!

[@eroneous3917]

Really good information in this video. Much appreciated😁👍

[@operationpredator]

Nice! A video like this for deadlift and bench would be cool too.

[@I-am-noone-4567]

Oh my god. You just saved my life. I am about scheduling my appoint with physician to see why I cannot squat with narrow stand. Thank you

[@JW_Haze]

This is great. Please do one for upper body!

[@MohamedMohamed-by5iy]

Learned a lot from this video 🙏thank you to everyone in it

[@carmenmirandajunkie]

Very good video. And great information. Every so-called expert, coach or athlete needs to check this out. Keep up the good work.

[@KrystenJanzen]

Great video! Thanks for sharing

[@christinelamb1167]

Thank you for this informative look at listening to your body to find your best squat position! I definitely know that form is everything when it comes to lifting, but sometimes we have to take into account our own particular anatomy. We are not all built exactly the same way, and sometimes I might need to make adjustments based on how my body naturally moves, and my joint structure. I have hurt myself in the past trying to do certain exercises the "correct"way! BTW, totally off-topic, but Courtney's hair is so cute! I love the color :)

[@Lisogarcia]

After years of training... hurting my psoas, buttwink, erc while squatting... thinking what was wrong, ankle mobility? Bracing? Looking up to those "perfect narrow squats". I'm just like that girl who has more external rotation than internal... can't wait to go to the gym and try the new stance

[@beauraymond11]

How did that work out for you?

[@NeuronActivation]

His legs died.

[@7676ezra]

Thank you. I've always been trying to get closer when a wider stance is much more comfortable. Long legs much wider up top built for speed and jumping far/high. Can still deadlift my bench/squat combined weight but hopefully embracing my natural stance will change that soon.

[@TheGreatslyfer]

This is a very interesting and helpful video.

[@qq4utube]

Great vid

[@mbeezy94]

Thank god I found this video 🙏🏾

[@catalina1104]

I love this! Thank you, thank you very much for explaining that there's nothing wrong with me!

[@crailwah]

Daym Colin is always impressive

[@sosa3415]

Great stuff!! Thanks!

[@kaedasama2081]

This is why I subscribed!

[@Kayeinel]

Great video!

[@sujatabadmande8500]

I really appreciate his explanation for wide or short stance/space for squat; absolutely is going to be different for everybody...I feel every trainer should first get this straight, difference between person to person, especially male and female hip anatomy. It cant be one squat position for everyone.......very true.

[@lizg6084]

Such a great video!

[@theylivewesee1674]

this is the best video on this channel

[@sholbk]

Great Video! I am like Courtney. I have been told that I squat wrong because my legs are wider. This is an an important video to explain how we are all different and how to figure out what is best for us.

[@nathantorres9025]

I wish I had Colin’s squat. Very nice

[@dennisnordlund902]

This was awesome!! Thank god I can stop squatting the way I have and start the way that actually feels good and natural!