How To Squat Correctly (NO BACK PAIN)

Want to squat MORE weight while keeping your spine safe? Today you'll learn 3 tips to perfect this lift and minimize your risk for back injury. Collab with Micah Marino!
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[@ryanhayes5598]

It's amazing to me, as someone who has a BS in kinesiology from 2002, how much the teaching of the squat has changed. Stacking the ribs over the pelvis was never something we were taught, we were so worried about our knees not going over our toes. Science is constantly evolving and changing as new and better techniques are learned. Keep an open mind and learn something new!

[@tlh7490]

I agree. Lunges have adapted as well. I've been in health & fitness for 32 years, so I absolutely agree! Great information, yes.

[@JBfan88]

@@tlh7490 How have lunges changed?

[@anopinion9830]

I learned the same in soccer, stretching for lunges, it never made sense to me as a child because I was flexible, but it was something we all knew and cared for.

[@kcbm225]

Yeah years ago all squats tutorials were like "no knees over toes and careful no round back" Today hyper extension is more common than round back and knees over toes is encouraged...

[@15walkingaway]

I had coaches back in the day tell me to point my tailbone to the sky and flex my lower back..... 2 bulging discs later 😡 I wish I had this coaching when I was learning.

[@WeEducateAndTutor]

He is so blessed to do something he loves dearly and so impctful💯

[@NeutralMjolkHotel]

@@davesmith3023Jesus ain’t fuck wit me and it’s mutual 😤 but I’m squatting more than him anyway 🙌

[@akshaymishra3674]

@@NeutralMjolkHotel well he is a coach, not a powerlifter lol

[@ChallengingRiff]

This is 🔥 Thank you for showing me what my personal trainer neglected to… 🙄 It blows my mind how, as a professional, you don’t instruct someone with this type of detail for their first time doing a dynamic movement like squats. Especially how over time, improper form can really mess you up. Starting to do my own research for proper movements and your channel has been stacking up saves on my list of videos to follow up on. Amazing explanation sir! You’re precise, to the point, and the added visuals help a ton. Thanks again!

[@nursejess677]

Same here. I had personal trainers in the past that didn’t teach me about these basics.

[@reallifesupermann]

It takes $600 and taking a 1 time test to be a personal trainer. They’re not kinesiologist.

[@lennertcornette]

Since 2/3 Americans is fat, they listen to anyone who is fit.

[@yazzijazzi5152]

@@reallifesupermannThey should, as basics, know how to perform a squat!

[@NikNek-bi1mj]

Dr Horschig, You’re the real deal! Thanks for all your help and wisdom over all these years! Addressing the root causes and not the symptoms of issues has helped this OG Squat Bible holder stay healthy, strong, and moving!

[@lalylaly27]

YESSSS! Great amount of detail on how to brace your core!!!

[@MegaAtlacatl]

This is exactly what I needed to see. Today I did squats and my low back (l5-s1) has been aching all day long. While watching this vid I realized why it's hurting and I immediately practiced (without weight) in the break room at work pain free. I will definitely use this new "ribs over pelvis" technique (to me) on my next squatting session. Thx man.

[@everdream816]

Thank you!! 🙏 Stacking ribs on top of hips is a super helpful cue! 💪

[@santiago2950]

the best squat teacher in the world, thank you so much

[@lw8882]

As someone just learning to squat heavy this is absolutely invaluable. Thank you so much!

[@Zoro78969]

i watched this like4 times and i still don't understand the ribs down thing at 1:00

[@LDacic]

The problem with squatting like this is that we all must go down in weight and focus on the proper technique and only then progress up in weight again. Even though Micah is a strong guy, you could see he was out of his comfort zone following Aaron's strict guidance.

[@LuLzezRoflcopter]

“Problem” every lifter I know has hurt themselves lifting weights… I’ve been following squat university’s tips and 0 pain 0 problems 6 months in. The safest form is the best form imo, allows you to keep lifting, keep practicing, keep getting stronger and not have to take months off due to injury.

[@Milan-mh4nc]

Okay, and? Would you rather hurt yourself and never be able to squat again?

[@debarshipal8275]

I have been doing squats incorrectly for the past 6 months even though i took training from a Personal trainer. I have been experiencing back pain due to my form. Thanks for showing the correct way.

[@Sienn0]

Love it. Covered every important step and got into detail with it. Got me off my chair practicing it as the video played. I won't be doing squats til later in the week but it's nice to get the cues ingrained so that it is all second-nature.

[@SoulRollerFIN]

Would love a video on the difference between OHS and regular squatting. What to pay attention to when starting OHS training. I've been doing OHS for 10 years, but still feel like there's a lot to learn.

[@AjaychinuShah]

If the goal is to defeat Smurf’s Papa John, what’s the point of that or this.

[@tiagoperon2799]

What is OHS sir?

[@SoulRollerFIN]

Overhead squat@@tiagoperon2799

[@jonathanlk19791]

This video literally changed my squat in seconds. Thanks!

[@maratheleo]

So helpful as always! Thank you.

[@gauravsahu001]

One video for Equipped Powerlifters .... It's much needed 💯

[@danielcoros9669]

Thanks for making this world a better place. Because a life without back pain makes me enjoy this world way more!

[@carmenlopez6783]

Thank you Micah💜🥰💪🏾!

[@Idiotsincarshere]

I tend to lean forward too much as I squat but it's hard to fix. I descend slowly, go as deep as I can, then up. Maybe it's just my anatomy.

[@rickyneeter69]

Same problem

[@freddieodonnell]

He’s got so much knowledge about this movement.

[@melaniebrunell8720]

As always, top notch quality! Thank you for your excellent content! I will work on implementing all you said next time I squat 🙌

[@christinamilioni6325]

Great content as always !

[@SquatUniversity]

Thank you

[@teddycheong]

@@SquatUniversity squat with your hands behind your back as at ease position. Any thought???

[@nikhilm6669]

Very instructive sir. Just a couple of quick questions - 1) what should the progression of weights be for squats (not a professional but someone who wants to stay fit) 2)What are the advantages and disadvantages of different types of squats - Goblet squat vs Barbell front rack vs dumbell racked

[@MrTupalkata]

You're the man! Would you consider doing a video showing how to bench press properly as well?

[@rcfrederick19]

Goated content as per usual. Keep up the amazing content!

[@nefersnotes3636]

Amazing tips!!! I can really tell the difference when I implement them!!!!

[@waveybwoy4531]

Thank you for this video

[@justinlesiali2418]

Thank you so much. Now I can squat without fear of injury.

[@melaniemcneil407]

Very helpful, especially the added detail on breathing.

[@hothandzz]

This is exactly what I've been needing!

[@brodericksimonson3101]

You are a real life hero!

[@samt7651]

Great!!! Important details which many trainers do not mention.

[@slimgoody1980]

Squatting always made me nervous. Improper posture can wreck your back and knees. Thanks for sharing this. I need to lower the weight and focus on my posture and breathing. 🙏🏾🙏🏾

[@boscoblack]

Love it. Even if someone has "flat", pronated feet, you can generate arch support via tibial external rotation and sub talar inversion

[@yvanthepcgamer7993]

My God. This was so informative and concise.

[@1takingrisk]

Thank you Mike and squat university 😅

[@mr_noodler]

This is fantastic information, I will incorporate it into my squatting technique

[@evaml11]

Very helpful, thank you very much 😊

[@MI-mx3rh]

Dr i was hoping you'd show what comes after breathing, the bracing action the stiffening the core part, since you said not to decrease the area by pulling belly in

[@akibjaved9160]

One word - OUTSTANDING ❤ Love from India

[@jonathanhoffman7464]

I’d love a video on upper patellar knee pain. I’ve been to multiple physical therapists over years and even had knee surgery and haven’t been able to totally eliminate the pain. Would love some exercises for that

[@sushantbodke3071]

Please dont put any music in the background. Its very disturbing. Thanks fr the video btw

[@SquatUniversity]

Thanks for your feedback, I'll see what I can do for not making that so distracting next video.

[@Chris-ug7ys]

@@SquatUniversityIt's no thaaat distracting, it's just a little loud. Great video tough, just what I was searching for

[@patricj951]

I do believe squats are the nr1 exercise for legs, especially deep squats. But many just cannot get it right, and should avoid it. And if the knees are too bad there is nothing to do about it.

[@alexanderrupp4067]

Thank you for the super nice explanation. 😮

[@PorkNBeans47]

Awesome video!!

[@F4t4LisS]

I’d love to understand better how to brace well without increasing risk of hernia. My surgeon suggested that building pressure inside the abdominal wall was the sure way to get hernias.

[@javierb479]

Can you walk through the do’s and don’t’s of spotting for a squat? I have enjoyed squats but ever since that influencer dying from a spinal injury, I have been spooked.

[@Africanallday]

Thank you for the video ,Well detailed 💪 💪

[@robhughes2629]

Awesome video as always. So helpful

[@kje8254]

Thank you!! Best explanation!

[@pawelh]

Tutorial with the guy who has long femur to torso would be nice.

[@spindleblood]

Agreed 100%. Or someone with a retroverted hip socket.

[@jesseg_93]

Watch Coach Zack Telander. He is a 6’4 weightlifter and squats full depth.

[@user26344]

Nothing would change besides the joint angles at the bottom position. Advice given in this video still applies

[@pawelh]

@@jesseg_93 i saw his video

[@pawelh]

@@user26344 I now it still apply, still i would like to see his view on this.

[@ryandoupe1019]

This was excellent. Thank you!

[@rajeshchatterjee8446]

Sir, You are awesome.

[@SquatUniversity]

You're too kind. Thanks for watching the video!

[@LYLEWOLD]

I saw your "can" short video earlier. That helped this one make even more sense. The breath helps keep the trunk 'pressurized' from the inside, leading to greater stability. Nice.

[@TODOMATIO]

I am still learning how to squat properly. I can't seem to squat very low

[@jayjaynuga6354]

Consider increasing your ankle mobility by stretching your ankles daily. Consider changing stances. There isn't one right way to squat, so consider your anatomy. If you're struggling to go deep, point your toe outwards, not everyone can or should squat with their toes pointing forward. Also before squatting make sure you do stretches to open your hips, so that it's less tense, restrictive and you have more mobility. These three tips should help.

[@gjdjdtht]

Excellent video! I am 6’8, 235lbs and in great shape, but squats are always a bit of a challenge for me. Could you make a video on how squat tips for taller people? Would love to see tall-focused content please 🥹!

[@crossfithammerschmiede]

Zack Telander is about as tall as you're going to get doing ATG squats. kzbin.info/www/bejne/g4SkkKOXh9SsiJY

[@George-ee3wl]

Samee

[@luciano1901rp]

Please, teach us how to fix neck posture!!

[@FabioKasper]

Great tips. Thanks!

[@adaptablerubengaming4151]

Going to need quite a but of practice to do it consistently on series although it already feels from the get go way more natural and flows so much better when doing it with the following form cues

[@bernardlz]

Very helpful, thanks.

[@kolaade1275]

Excellent narration

[@terrysimeone5112]

I would love a more detailed explanation of “bracing.” What exactly is being done after that inhale that laterally expands the lower ribs? Thank you.

[@espressoinsight]

should his feet be pointed slightly more outward at 4:23?

[@D.Von1900]

Beyond helpful 🙏

[@carrinecheonh1084]

thank you!!! this comes in time ;D

[@jeanculasec1466]

Not really pain, but my low back feels uneasy, sore or tired (you'll probably call it that's pain). Happens when I go below parallel mostly. Not sure whats causing it, I've tried the exercise in the video and think I can drop hips low enough. I've also reviewed multiple times through video, very little to no buttwink, no round back, core braced, trying to force to open the hips as much as I can but probably not doing properly. Will try these kettlebell exercises

[@user-se9nn8pm8j]

Watching from Kenya

[@rendoirs]

Great video! Could you please do the same for front squats?

[@EdenVI]

Do a video on ACL injuries and why so many professional sports stars are getting them, even though they supposedly have the best physios around them and training. What can they do? Should they be squatting (properly) to strengthen them better?

[@Fleshcut]

I cannot really picture the "rips over pelvis" advice. If I just try to do the stance, I fail to pinpoint the position properly. I am constantly asking myself "is this right? Is this right?" but I never find an answer. :(

[@FinPhysio]

Why shouldn't you turn feet more? Wouldn't the alignment of patella and second toe be better?

[@crossfithammerschmiede]

This↑

[@shantanusapru]

GREAT tutorial!!

[@nishantthakur6748]

Bcz of him I just lifted 170kg in deadlift

[@timpeterson175]

4:42 there is a graphic that is perfect for proper foot positioning in Jiu jitsu as well ❤❤❤

[@asiancooldude2151]

Nothing gets me itching more to get back to an exercise ive failed more than watching a video of yours and imagining myself crushing it. But my back is already fucking sore after deadlifting once and now I need like at least 10 days of recovery before feeling healed. If anything I need like 2-3 weeks with how consistently bad my back has being for years and only do the bar- But my strength and muscle will surely decrease by then!- and I’ll feel like a shell of a man actively preventing myself from getting a herniated disk from lifting. Oh the misery!

[@kasi_v8]

Thank you 🙏🔥

[@nawazali2645]

Thank You!

[@chandvijapure6742]

Sir please make video for disc bulge...proper rehabilitation program 🙏

[@thebeastguy6925]

Nice one

[@Gaborekoe]

Thank you ✊️

[@capt.gioisidro2650]

thank you!

[@PhysicalTherapyByAJ]

Great info!

[@Gorilla_Lu]

Very nice 👍🏻 😊SUCCESS (in borats voice) most definitely is a great tutorial. 💯

[@neille-petit7433]

Super good video. Tells a lot but just gets to the point of it, rather than this whole "hey guys, I've just moved gym/house/redecorated the bathroom..." No one cares. So nice work to all putting this together and a special notice for the guy keeping a 30's squat position because 10's and I'd be out lol

[@eshaan2208]

I have slight compression on my L4/L5/S1/S2 causing a continuous uncomfortable pain. Advise exercise to get rid of it and strengthen my back muscles

[@user-yn6lk1xv9t]

Hi, one of the best channel ever, definitely. What would you recommend for muscle building after partial menisectomy? As surgeon told me: the base of meniscus is still there. Thanks in advance.

[@egbuna1]

God bless you guys

[@user-rf5wo3ju9d]

how does this work? i am at planet fitness

[@alvarowain]

This is gold! 💸💸💸 It would be interesting some videos with skinny guys, we lift too! 🤣🤣🤣

[@kevinwankr]

This saved my lifting life. Thank you so so so much 🫡

[@scottalbright2547]

Any chance of a video on proper form using the low position on a trap bar. Thanks

[@harounism]

Thanks

[@SquatUniversity]

You’re welcome

[@patrickklepper3641]

Aaron, I would love to see a video that discusses knee and lower leg movement and involvement during the squat and also the tracking of the hips while standing during the squat. i.e. should the lower leg not move at all until the hips are above parallel? Is the role of the quadriceps to keep the knee in place and not to move the knee back or let the knees take over the movement when squatting? Once the hips are above parallel should the hips go forward to meet/come into alignment with the knees? ( I think I've been doing the opposite once above parallel, I push my knees back to meet the hips instead of pushing my hips forward to align back up with the knees. Hope all of this makes sense.

[@michaelsturdevant9196]

It's also important to have a very wobbly squat rack.

[@XxS__A__M__FxX]

holyshit yes this is literally the problem with my squats bro🎉🎉🎉🎉

[@SachinSingh-uv6oi]

Make some videos on fascia training

[@AndyTandy]

6:51 - Make sure to follow these 3 simple steps in short

[@saakerson2]

Love it!

[@sheryl3268]

Q: what is trick to bracing and holding breath during a rep like that and also prevent hemorroids? I have been trying the bracing this way and feels like straining to tighen at full inhale and hold it during exertion...even with weights light for me. I was looking into hemorroids recently to help someone I know, and the info often stresses breathing during lifting rather than holding breath because the pressure that builds can cause hemorroids. It seems to me that is same pressure that is supposed to protect spine... or am I misunderstanding it? I surely would like to avoid hemorroids but need to protect my spine and lift for bone density... Thanks!

[@JenniferTanjca]

Those with prolapse and pelvic floor issues was told to not brace like that but to lift pelvic floor muscles upwards and belly button into spine before starting a squat and deadlift. So I will be keen to hear what his thoughts are on this

[@jamestang96]

I would love to hear about this too!