STOP Doing this Exercise

Physical Therapist Margaret Martin explains why you should avoid doing this exercise.
-Chapters-
0:00 Introduction
0:53 Reason to Avoid this Exercise
2:15 Alternative Exercises
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

Most people are not aware that this form of the squat can cause problems. I explain why.

[@alozzola3270]

@Margaret Martin, Physical Therapist Hello and thank you for this, yet again, very informative video ! May I ask you what your opinion is on the so-called "super brain squat" please ? I sincerely hope you'll be able to read + anwswer me & I wish you a lovely weekend...

[@Igweka7695]

Thanks. You opened my eyes. Good job keep it up.

[@helencameron7721]

I knew I had arthritis on my right knee with no problems until I did this exercise at a Body Works class.

[@DessicatedCadaver]

There’s one squat variation that I’ve been doing for years and zero back pain so far - and it incorporates all the points you have made, except it pushes them even further: it’s called the Hackenschmidt Squat (named after George Hackenschmidt). Basically, it involves holding the weight bar with both hands close together *behind your back*, resting more or less on the small of your back. That really pulls your arms back and chest forward. I modified it slightly to do all my Hackenschmidt squats on my toes. I don’t do heavy, just 40lbs, but I do it continuously for 30 minutes (i.e. several hundred squats), twice a week. Hackenschmidt squats are “@$$ to grass”, i.e. all the way down. Such a long workout incorporates both weight and cardio, and I find it excellent conditioning. Been doing it for years, so far so good, zero injuries!

[@Isaiah-eg3wg]

I was a powerlifter in my youth. I’m 55 now and have excluded all squats except sissy squats that are not for any sissy… Saved my back and knees. Your thoughts? Recommendation for alternatives?

[@ashleylala4293]

Lady, if you want plants on your staircase, you don’t owe anyone an explanation. You are providing a service and people should be grateful.

[@margaretmartinpt]

Thank you

[@chentevidal]

Actually her plants are beautiful!!

[@leobreton3819]

The explanations is not for her defense it's for YOUR education.

[@dagaffer2269]

@@margaretmartinpt thank you for the great video. Please ignore ignorant comments. 🙏❤

[@lyndamedley4789]

Very good video thank you for your wise advise. I will try this

[@GosWardHen98]

It's been a whole year since my Partial-Nephrectamy & the 1 thing I've Been able to do since the beginning of month 3 is Squats, slow & steady at first & now a regular in my fitness routines. I restarted my fitness with your videos last February for getting back into routine with slow measured stretches you have videos & now regularly return to check out your advice. That's a good point Margaret with the hands & arms, because I was a bit unbalanced at first my core muscles weren't working too well for quite a while so, after finding my best stance to get moving again I starred by pushing against the chair seat so it was safe & easy to do the squats from my chair. Now I'm using the chest method with 5kg weights at 3 reps of 30. Great info for the Squats.

[@clementlaurent4104]

Hello Margaret, thank you for your confirmation of what my body was telling me. I began with hand forward but gradually I adopted the 1rst and 2nd alternative but I was not sure it was the right moves. Thank you so much

[@robertmann6807]

Many thanks Margaret! Love your teaching style and presentation; and of course the quality of your information!

[@judithannataylor]

Thanks Margaret. It's always helpful to know and understand why not to do something. You explain so clearly

[@margaretmartinpt]

You are so welcome

[@katherinegan9196]

Margaret, I love the plants on your stairs. Such a thoughtful touch on your part. It matches your pleasant and professional personality. Thank you!

[@ruth5498]

Great tips. I was not at all aware of this! Thank you so much, Margret!

[@soheilas1936]

THANK YOU!! I explained to a trainer that this exercise was uncomfortable and the response was - well everyone gets used to it 😮. Your explanation & alternatives are exactly what I have been looking for. ❤

[@vicbaker8367]

Excellent tip. A physical therapist suggested keeping your hands in line, but I never heard why.

[@tinali5309]

Good morning Margaret, thank you so much for reminding me. I have to do it everyday in a proper way!

[@Hannah-pc7hg]

Thank you for adressing the little details that passes most of us by 🥰

[@margaretmartinpt]

You are so welcome!

[@WendyWahman]

My favorite way to do squats and lunges is with my back against a big ball on the wall. I can hold weights, or not, and it helps me keep good posture and adds a little balance challenge. I was relieved you didn’t say get rid of squats entire,y. Thank you for so many great tutorials!

[@qlnbd]

Interesting. I have had back problems so I thought I would give your alternatives a try. Hands on hips and head worked well but hands on chest seemed to increase pressure on my knees, especially my left knee that still suffers the effects of an old sports injury. Thank you.

[@leciablackmon3817]

Thanks for your channel. I have arthritis in my back and spine and this great info. No more hand out in front for me. I am very active and want to continue to be.🙂

[@claudiauhlir2282]

Very good advice! Never thought about it. But it is logic and the alternatives feel much better. Thanks a lot!

[@holasoyjose9683]

thank you....I was doing exactly that exercises and now I know why I shouldn't. Even the study you showed was very clarifying. It is interesting for you to know that the reason to do that exercises in this position was to balance the body and be able to go down to the lowest level in order to work the full motion range of the knees, having a very stiff hip

[@maryd2409]

Thank you Margaret ! Excellent information - much appreciated !😊

[@carolluther1625]

Love your demonstration of good form/technique. Your plants are lovely and a nice backdrop! Thanks!

[@cynthiabeede7889]

Thank you so much for this informative video! I appreciate your much needed advice ❤

[@margaretmartinpt]

My pleasure

[@simonrankin9177]

This lady is a warm soul ,and has great manners , i could watch her all day..

[@hiranyamandalaschoolofyoga6478]

Hello, Margaret. I really appreciate your explanation, and the presentation is very professional. 🙏

[@marynguyen6417]

I am glad that I have done it right intuitively. Thank you!

[@gregoryselner7261]

Thank You for sharing this information with us. I’m always looking for a better way to exercise.

[@margaretmartinpt]

Happy to help

[@gregripp]

Thank you for recommending correct posture while exercising. I see so many people at the gym with their heads down and other strange postures and bad exercises that everyone should be aware of and not do.

[@ConstructiveMinds100]

👍 Great tips. Many excerices on YT or right from PT are toxic. Nice to see you making people aware

[@svnrm2004]

Thank you so much Margaret. 👍I always had reservation for the usual squats. 🙂

[@emilemontiere6128]

Wow i love squats but guilty of holding my arms out. These alternatives make good sense. Many thanks Margaret for this sound advice.

[@genemet8174]

Thanks so much, I am 74 and have been doing them the wrong way for over a year, I was wondering why my lower back has bothered me so much.

[@Maggie-kc7yp]

This information on squats is so valuable, thank you. BTW, great color blue for you, really brings out the blue in your eyes. Hair is great, too. have been following you for years and you look better and better. How many of us can say that as we age?

[@pramujisinggihriyanto6901]

Thanks Lady for the excellent advice... To aviod harms n have useful posture memory of muscles.

[@vherlekar]

Very good and insightful video! Thank you so much! 👌👍

[@annetnamuli6040]

Thanks so much mrs Margret , ihave been used to that.God bless you 🙏🙏

[@margaretmartinpt]

Thank you

[@kiransharma7848]

Thank you so much for educating us here regarding squats.❣🌺❤🙏

[@Nitronerd]

I appreciate and practice your squat alternatives. Thank you.

[@Mekta60]

Thanks Margaret for your helpful lesson .

[@anamohd7916]

I’m glad I read this the squats. Tq for the guideline for other exercise.

[@successman82]

Great explanation. Totally makes sense. Thank you.

[@paulasimson4939]

I don't know how the KZbin gods knew I needed your channel, but I'm so glad it was recommended to me. Sensible, qualified advice.

[@margaretmartinpt]

Hi Paula. Happy to hear that we connected.

[@cremebrulee4759]

Thank you. This makes so much sense.

[@gloriapatri5257]

Thank you, I have always suspected this.

[@HP-oq9gz]

Thank you for such a helpful and well explained video.

[@margaretmartinpt]

Glad it was helpful!

[@jorgerivas1424]

My chiropractor highly recommends this exercise. Thanks! I'll try it every morning.

[@louiseboyd8896]

Thank you for the validation....I have instinctively done squats with hands on the hips....never air squats....

[@suzyq6767]

Excellent! I'll change the way I do squats tomorrow morning. Thank you.

[@hereholdthiswillya]

Thank you for giving us pro pointers for getting the best from the time we invest in our physical fitness. The plants look lovely by the way. I once had stairs to a rarely used attic. I used them as a bookcase. It was lovely to me.

[@bpgrmds]

Always done barbell squats. Very rewarding, thanks for the video

[@igcometa]

Forever grateful, thanks coach 💕💗

[@paradiseawaits821]

Thank you so much, I will never do the "air squat" again!! No wonder that squat never seemed to work for me. My balance always seemed off somewhat and I could never keep my back straight, it always seems to curve on me. I tried the 3 you demonstrated and I love them all. The 3rd one is my favorite.

[@bobdickson188]

An air squat is simply a squat without weights so, regardless of how you hold your arms, her versions are all air squats. She's right about not holding your arms out in front of you though. I hold mine behind my back, with hands clasped in my lordosis.

[@paradiseawaits821]

@@bobdickson188 I get it, thanks

[@oldbird299]

Greta points / alternatives. There needs to be more education & instructional videos on functional type exercises for those 50 yrs and over...heck, maybe 40. You go from being in good shape pre & post high school (vitality + limber) and for a decade after, then real life fully takes over. Functional fitness seems to me overlooked. Mirror muscles look great and do wonders for the brain and self esteem, but as we age, indulge and gravity takes over, we need something different. I just ran across your video, so maybe I spoke too soon---lol. What a delight. Thanks.

[@kathylotter1966]

I just found you and I'm thrilled to be here!! 2 things... First....where did you get your weight vest? And....do you have any workouts using resistance bands or the resistance concepts. Thank you 😊

[@arti315]

Thank you for your guidance🙏🏼🌺⚘️

[@susibul5320]

Great advice, thank you Margaret.

[@margaretmartinpt]

You are so welcome!

[@vickyminneti9566]

Starting these today! Thanks for the tip!

[@margaretmartinpt]

Hope you enjoy!

[@maratonlegendelenemirei3352]

Cheers Maggie, I'll stop with the arms out number when doing my warm up for leg days.

[@jjsiegal1]

Great Tips...Thanks Margaret ~!

[@christinegerard4974]

Thank you . Smart and precious…

[@annied4970]

I am so glad I watched this. I was doing this and I noticed my back was constantly hurting even though I was making sure I was doing it “right” … and I always wondered if it was good for my knees😳🙄

[@margaretmartinpt]

Glad it helped!

[@annied4970]

@@margaretmartinpt Definitely! Thank you for your wisdom and your time.

[@TruthSeeker12345]

Many thanks for the advice...

[@annhamman5096]

Thank you, Margaret!

[@GlenCarne]

Very helpful video, makes perfect sense.

[@AlexanderEnder]

Excellent video. Thank you!

[@margaretmartinpt]

You are welcome

[@lizlemon9632]

Excellent info. Thank you.

[@gilliangriggs6526]

Thank you for this. Love your plants!

[@margaretmartinpt]

Thank you!

[@ytr8989]

That’s how I do body squat so good to see I’m doing them right. When I was young I did a lot of weight training. However, recently squats have bothered my knees.

[@juleshall1495]

Excellent video - Thank You

[@Gideon01]

Interesting and makes a lot of sense. Thank you!

[@margaretmartinpt]

You're very welcome!

[@KGSinghSF]

Great information thanks for sharing wonderful information

[@dagaffer2269]

You are 💯 right. When I used to do them it made my knee pain worse. So I switched to hindu squats and that has helped me no end.

[@margaretmartinpt]

Happy to hear that your knees are better

[@kasiako355]

Thank you, that was helpful!

[@kseniak3963]

Thank you very much for advsing against this kind of squat. I will definitely modify my squat.

[@RS-rz9xj]

I appreciate this very much. I have seen what you are arguing against in the gyms and it's made me unable to work out in those environments. I need to be in a group that KNOWS what correct alignment is and can do it. You don't move forward on some moves before your body strength can handle the alignment. Having taught the prep for forward roll for decades, I (we coaches and ex-dancers/gymnasts) always built up to your displayed alignment, but arms could be straight up and close to the ears or reach forward but the alignment could not change. This took some months to teach and to build the strength. I wonder what you think of our approach? (I want t to show this to my older students). I'm looking for ankle flex exercises for them as well because they (college students) don't have the movement background to do many of the difficult exercises shown online.

[@mandysmith7812]

Thank you, your advice is always great. I love th plants 😊

[@GygaxGirl]

Good advice, thank you. 😊

[@sb2333]

I saw your video just in time before I plan to add squats to my exercise routine. A big THANK YOU!

[@margaretmartinpt]

You're so welcome!

[@arizonanative7409]

This was eye opening, as I have osteoporosis. I won’t squat again. BTW - your plants look happy on those stairs!

[@1947froggy]

Agree 100%. I use a "dip belt" and kettle bells attached. Takes all the pressure off spine onto hips. Hands at side/hips/neck. Or if I don't use belt I hold dumbbell wgts at chest. You have it right. BTW 3 degenerated discs here.

[@KreatedbyKrause]

Interesting. I do squats but never with my arms straight out. I usually cross my arms across my chest.

[@margaretmartinpt]

Now you know! Thanks for following me.

[@kenneth7610]

Thank you for this video and I'm a fan of the plants!

[@leobreton3819]

In regards to the comment about us older folks needing more functional videos on strength training, I am now 66 yrs old,have had triple-bypass as well as the top loube of right lung removed due to cancer,reversed my type 2 diabetes and beat covid without the jab,that being said,due to dizziness when handling heavier weights I no longer lift weights but refuse to stop strength training so I just switched my training gear to resistance bands doing the same workouts as my weight routines. Just be sure to always use good form in all movements. The bands I first used during my own therapy sessions is the reason I knew I could just switch from weights to bands without skipping a beat. Try it, you will like it.Once you get in the swing of it you will enjoy terrific workouts and be glad you did because you no longer have a concern of injury during all that plate changing between sets and exercises.

[@sohailyousuf5479]

Thanks respected Margaret

[@mcrosignani]

great advice, thank you😃

[@tonycollazorappo]

I was always trained to do it with your hands against your chest. Like you said, I would think that if your arms were out in front of you would be awkward and it would hurt my lower back. Thank you for this information.

[@dharkling890]

Thank you for your videos. I really need to do squats and get my butt in shape lol. Now I know I won't hurt myself doing it. I like the way you teach. I'm a new sub.

[@topotone]

Great Margaret! Someone had just told me to do those air squats to help my knee. Have some sort of injury in there that prevents me from squatting low into a deep bend. I'll have to try your suggestions, along with your other advise on knee probs. Really appreciate your vids...we ❤ you

[@margaretmartinpt]

Glad it was helpful.

[@niahoward1920]

Consider doing knee strengthening exercises from a seated position. They are much safer, and they will strengthen your knees.

[@harveydoherty6995]

@@niahoward1920 squats are safe, But most people don't warm up enough, w partial squats first. They hurry into a full squat! When the exercise should be comfortable.. And. Squatting must be done your whole life for every human being to be healthy!!

[@gabrielbotsford791]

Instant subscribe. Simple, to the point, backed with evidence, new options suggested. 12/10 Great job!!

[@barbarah5742]

Very helpful. Many thanks.

[@margaretmartinpt]

Glad it was helpful!

[@edgarsnake2857]

Thanks, Doc.

[@dianebakermason5535]

Very helpful and clarifying.

[@margaretmartinpt]

Glad it was helpful!

[@oranna42]

Thanks Margaret, this is great info, do you have any suggestions for doing squats in a way that does not make your knees ache?

[@margaretmartinpt]

Take a look at these videos on squats. kzbin.info/www/bejne/rWPNk6eFhsSVmq8 kzbin.info/www/bejne/qKfTdGyHoLmWabs

[@oranna42]

@@margaretmartinpt Thank you!

[@jamesgilmore1684]

Hi Margaret, I am so happy I just happened upon your KZbin channel about the squat variations. I am currently seeing a local P.T. for a torn meniscus. I've only been 3 times and have only 3 more sessions scheduled the next week and a half. How deep should I be going on the squats by the end of the prescribed period? Should I set a goal to adventually go parallel again?

[@charlieparks2015]

Atg in a goblet pattern

[@thebuddhaofknowledgemichae2486]

Good points. Thank you

[@Hippy2021]

Beautiful presentation. I squat daily for years. I am 70, no experiencing with any back pain or knees issues yet. I also do squat sitting on my feet during the day and crawling on floor in the house. These exercise help me to endure my daily hour walking and weekly hiking. Thank you. Will make done changes in my new squatting

[@M_SC]

Wow you are doing well. My back started hurting when I was 20. And my Knees by 25. I wasn’t overweight. Now I am.

[@davidvincent8929]

THANK YOU, MARGARET MARTIN

[@GoldKingsMan]

Ya I did this on CrossFit, not extended out but hands clasped and front of chest.

[@AnneHC]

Margaret - my trainer (he's 25) has me doing squats while holding on to a rope but I suspect my posture is compromised as you illustrated. He also has me doing sit-to-stands with hands across the chest. I am 75, have osteoporosis in my back and osteopenia in one hip. Should I ditch the rope squats and increase my sit to stands, which you were doing without the chair? Thank you for this. So helpful.

[@M_SC]

I’d get an older trainer. I’m sure he means well but…

[@alwayswannarun]

Look up the LIFTMOR trial. Ask your doctor about it after reading it. It’s incredibly reasonable to approach things conservatively when dealing with osteoporosis but research is suggesting we need to stress the skeletal system more than people have thought in order to drive beneficial adaptive changes.

[@nurbaiti_hikaru]

Thank you for the video. I wonder is there any differences with Asian squat exercises?

[@survivalhealthandhealingtv5651]

I LIKE THE "CORNER OF THE BED SQUATS" BEST...B/C I CAN DO MORE AND CHANGE MY FEET POSITION TO GET OTHER AREAS THAT THE FORWARD-ONLY SQUATS DON'T...CAN YOU COME UP WITH A BEDROOM WORKOUT THAT WOULD BE FUN AND EASY? I LOVE YOUR STYLE OF TEACHING AND YOUR GREAT SMILE!

[@benthelearner6104]

That makes perfect sense that we never put or arms in that position... It makes me also think about people running backward... When will you need to do that?

[@JohnnyCatFitz]

Split squats are another alternative and seem quite functional to me. They serve the same end; strengthening the lower body.

[@charlottesavino9173]

What are your thoughts on kettlebell swings for people with osteoporosis? I had been doing them with my trainer but after seeing this I’m afraid to do them.