The GREATEST Squat Warm Up Routine

What is the best squat warm up exercise? IT DEPENDS. There are SO MANY exercises you can choose from, but the exercise I'm sharing today is one EVERYONE can benefit from. All you need is a light weight (20-30 lbs) to hold in front of you.
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
___________________________________
This exercise will prime:
1) Ankle mobility
2) Hip mobility
3) Hip stability
4) Foot stability
5) Squat coordination
Start with your shoes off (I want you to feel for the ground and prime foot stability before putting your shoes on and grabbing the barbell). Jam your big toes down while you drive your knees out to the side and sit down into a deep squat. If you have a difficult time sitting into a bodyweight deep squat, it will often now be possible as the weight held in front of you will offset your body weight and allow you to reach full depth. Hold this position for a few seconds and feel for your hips opening up.
From here you can swivel your hips and drive one knee over your toes until you feel a good calf stretch. Hold this position for 10 seconds before going to the next leg. I usually alternate a few times before going on to the next step.
You can then do a number of contract-relax exercises both in the deep position and in a 1/2 raise. This will allow you to prime the needed glute activation to propel yourself out of the hole with a powerful hip action (hip drive). Make sure you stay balanced during these contractions and feel for your bodyweight remaining over the middle of your feet (don't sit back into your heels!)
To see some of my other recommended warm up exercises for squat day, check out this video: • The BEST Squat Warm-Up...
Buy my book: www.amazon.com/Squat-Bible-Ul...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
____________________________________________________________
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Music credits
Opening track by JookTheFirst: Soundcloud: / jookthefirst
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatunivers. .
Follow on Twitter: / squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!

[@SquatUniversity]

The #SquatUclub is now on KZbin! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@prozach27]

#squatuclub

[@yuliuscoach]

#squatclub great reminder!

[@SquatUniversity]

Today's winner is .... Kimberly Hidalgo!

[@dontreadmyname4396]

what are your thoughts on the helicopter warmup from Chris Duffin?

[@sdutta9545]

Sir Can you please make a video on fixing uneven pelvis and shoulders ?

[@selambengp]

I could not believe this simple warmup would heal my knee pain and improve my overall deadlift & squat performance. Thank you so much ❤️ God bless you.

[@youngmanchego]

Right there with you.

[@anon4599]

Being an indian, for the great part of my childhood, we had a indian style toilet in one of our bedrooms where you Squat & take a dump, doing so has unknowingly made my ankles & hip muscles quite mobile

[@fracklo]

That's actually a good natural way for a human body to take a dump. Humans are designed to dump in a squat position.

[@solo-xbt]

Fracklo designed?

[@igorvengerovsky2897]

@@solo-xbt yes...Intelligent design :)

[@woffe8094]

@@igorvengerovsky2897 no, we evolved to shit that way.

[@Seekthetruth3000]

@@woffe8094 😊😊😊😊😊😊😊😊😊

[@Alridx]

2:55 "So swivel over" No not you camera! What are you doing!!

[@lu-pf9tf]

got too excited

[@extrememike]

This looks waay easier with your exceptional mobility. You should do this warm up demonstration with a stiff person to advise. On the challenges that we will encounter. #SquatUclub

[@dcor6373]

Yeah I think that would actually be really useful

[@bastiaanbogers4114]

It definitely is way easier with good mobility. But if you don’t have the mobility, work on mobility primarily. Forget heavy squatting. Forget focussing on the weight. Spend a couple months on really getting deep. This really helped my mobility.

[@SquatUniversity]

Thanks for the suggestion!

[@ignacioaguilar7060]

I peed a little when I tried to activate my glutes

[@richardanthony7855]

i dont think he should be demonstrating any of these exercises tbh

[@lavanlogan4364]

I was at the gym today to see another guy do the exact same warm up i was doing. I asked him 'where you learn that?" Hes like: "a guy from Instagram forgot his name" Im like: "squat university ?" Hes like: "yeyeye"

[@kiyoponnn]

lol in da hood

[@jamesmcvey5871]

And then the dumbells clapped

[@dinoXAs2]

@@jamesmcvey5871 Its not gay if dumbells touch

[@howardlam6181]

@@dinoXAs2 lol

[@mario8833]

@@dinoXAs2 It's not gay if you have your socks on

[@MrCliffhanger44]

Flat feet squat crew checking in

[@hassy4317]

😭

[@franciscomiranda6882]

Checking in! But this KZbin channel really helped fix that for me. I’ve fallen in love with squatting again.

[@harmonicartist]

Bro, I’m a bow-legged, flat-footed, slack-jawed fool

[@darklady2049]

AYE AYE , THE PAAAIIINNNNN

[@elmiabir7059]

Bro,how do I fix flat foot?

[@MKGPerformance]

Love how at 2:55 the camera man thought he actually meant swivel the camera and started to turn it 🤣

[@hostels367DS]

He's a professional haha

[@craigduthie167]

Yoh I laughed XDDDDDD

[@joseduarte3235]

Never thought my ankles wear the weakness in my squat. Always blamed my hamstrings. I am so thankful for this video. It has helped me so much and saved from awful back pain. Thank you sir.

[@richspizzaparty]

Did this today before heavy squats. So good, smoothest squats I’ve ever done and got way deeper than usual.

[@pjm_219]

Thank you! I feel my ankles are definitely a limiting factor when squatting. I will definitely try this warm up. 👍🏼

[@billyrybak3002]

This guy solved the problem with deep squatting. I have seen and heard so many try to explain how to deep squat but none have identified the actual area “ankle inflexibility” as the issue. Plus he had the exact remedy for it. Brilliant!

[@MainBattleRobot1701]

This is great. I started following this for about a week now and I’ve got a lot of mobility back into my ankles due to this. Thanks for the tip.

[@wiegg011]

Came across this video about a month ago and have been using this warm up ever since. What a game changer! Thanks for uploading this.

[@user-iz7zy7rx9t]

wish i saw this a year ago, really struggling getting mobility back after a broken femur. Definitely going to start this, thank you

[@upperkut]

Thank you for this! I tried it out today and it made a quite a difference. I had been confused lately with a proper squat warm up routine and this works just great. Helpful content, following the channel for more!

[@SquatUniversity]

I'm so glad it helped! Thank you so much for following the channel!

[@susanapplegate9758]

Very timely video, I do a lot of squats in my warmup but this is where I needed more help and direction. Thank you, I learn really good things every time you share a video!

[@yuziqi2890]

Really nice pre leg training warmup! Thank you! I've been suffering from right knee problems for several months. Couldn't figure out what led to that pain. Have been doing this routine a couple of times and started to feel less pain :)

[@patrickdevinelntervention2683]

Awesome ! I was attacked getting off a train & my right ankle snapped in the struggle. I used to do deep goblet squats as i shadow boxed w/5 lb weights always twisting as i was down. I needed this to re emphasize how great it made me feel & how flexible i felt 🏆

[@GregQchi]

A truly great squat warmup routine. Honestly it's helped to transform my squats.

[@juanpadilla3203]

I did this warmup with some added stretching from a previous video about knee pain. It was the first time in 5 years I had a great squat workout without any pain. Thank you so much for making this information public and easy to understand!!!! It’s appreciated 🙏🙏🙏

[@JakeChurchillvideo]

Hey do you mind linking that knee streching video?

[@ErFoxy71]

@@JakeChurchillvideo kzbin.info/www/bejne/hJuZlGx7gdikq7s and kzbin.info/www/bejne/jX6ylICQhqdgr8U

[@ErFoxy71]

@@JakeChurchillvideo also this one kzbin.info/www/bejne/g5_WpHWrlMigeZI

[@fredastaire6156]

This is some good stuff! I'll definitely have to practice this warm-up next time I squat. Thanks, Doc!

[@petertoutenhoofd8530]

This is GREAT. I teach strength training and conditioning for high school. Right now we are fully virtual and studying a lot of your work. I plan to have them do this warmup, just wanted to ask if there is another video that is "a full warmup walk through" before I make the video myself. They seem to enjoy your personality and energy.

[@SylwekGrega]

Absolutely awesome video. This video has so much I’ve decided to download it and will every leg day/Squat. Thanks man

[@Scott-zh5ip]

Love love love your stuff. Literally made me a better lifter in so many ways.

[@XswamplordX]

Great demo. I’ll give it a good focus on my next session. Side note, I’ll close my eyes and hear Ron Burgundy giving me squat advice. Take it the next demo to another Ron Burgundy level man!!!

[@PaigeYesLee]

I instantly share your videos to Facebook and also send them to select people. You are Awesome and help so many people. This great information needs to be heard. What you do matters and we all Thank You!!!

[@SquatUniversity]

THANK YOU so much!!!

[@alexsifuentes2465]

great tips. i recently added kb goblet squats to my work out and naturally just started playing with mobility in lower squat! ankles, glutes and hip flexors needed this!!

[@andrewnobauer7974]

This was great! Though what I would love to see, is a follow along for a squat warm up. Something similar to what we just did but essentially me following along throughout the course of the warmup.

[@JA-gx4hb]

Your warm ups did help me some. What works better for me is doing heel elevated squats. After a couple of sets of 25 or so (bodyweight only) I can magically do full squats with heels on the ground. Good video, I'm still trying to figure everything out.

[@regg32457]

Wow! I never realized how driving my toes down helps to stabilize my ability to squat correctly. Will start incorporating this in my leg routine.

[@paleo747]

Ha! can't believe that I searched for a short & sweet squat warmup routine from you guys and you have just uploaded this one. Thank you very much!

[@SquatUniversity]

Perfect timing!! And you're very welcome!

[@ChesapeakeFan]

This stuff is just so good. Keep it up doc. Thx.

[@chewyeenlawes3215]

Watched this again and again and still Kp learning more in depth pointers. Absolutely great video. 👍🏿🙏🏼

[@Whatisthis154]

I can sense your great passion and love! Thanks for sharing what you know.

[@debbieklockner153]

Thanks again, once more for your tips on improving our mobility👍🏻✌🏼

[@drmtwr]

Thanks for the great vids! Bob and Brad, KZbin physical therapists with 1 million subscribers, still don't like deep squats (bad for the knees). My experience is that deep squats are helping my back and knees immensely. I wish you could persuade them like you did me! Cheers!

[@SquatUniversity]

Haha, I'll see what I can do if I ever get the chance to meet them one day!

[@Harry_16710]

Can't wait until next squat day...thanks Doc!🙏

[@crossfitgeo550]

Great video mate. Really good warm up! I’ll be using it with my crew.

[@DeanMDavies]

Seriously needed this advice, thanks!!! Tried everything to warm up that stupid little muscle inside glutes/ham’s!!! Back on track 🙌🏻👌

[@akp41]

I tried this last night in the gym. Very helpful. Thank you

[@europeanqtpie]

Yes yes yes, thank you 😊 I think this will help tremendously!!

[@SquatUniversity]

Hope it can help! Thanks for checking out the video!

[@Leonorexplore]

Thanks for the tips! I use this warm up before going biking and this is great!

[@emoney2480]

Just discovered this channel and it's become my go to workout channel!!

[@stefanstoleru4407]

That squat depth looking fucking sick

[@fattony7609]

Meanwhile someone has stolen the squat rack

[@Z3ROWOLFHD]

Me rn

[@rfrancoi]

Incredible amount of information. Thank you Sir.

[@tez6693]

This chap is great. One of my favourite and best online .

[@runiniscrazy]

Love this I actually was already doing the first part and the swivel. But I will try with weight and then priming movement. Thank you!

[@AnaSanchez-kn6kj]

Good warm up. Really felt the difference after I was done warming up

[@NawazKhan-1976]

Excellent warmup exercise. Never saw such warmup before. Great work.

[@jakeportolese4031]

Thanks for the tips! Going to do this for sure!

[@Electricdreams22222]

Wow, completely changed my squat. Thank you!!!

[@zacharygrosser4115]

Let me try this later tonight. 💪🏻☝️ keep up the content my man!

[@BrilliantTruther]

I just came across this! Do another Video! Thanks for this one. I forgot about this. Great teaching In Service!

[@MaladroitMola]

I’m currently squat obsessed in my fitness journey so I really appreciate the content... keep it coming man ✊🏿

[@beastmodehank]

Keep it up man

[@nextlevelbjj3083]

I was a stupid teenager who thought “squats are for girls” and never really did them until now in my thirties lol

[@benjamin4990]

Same

[@vg1403]

@@nextlevelbjj3083 you are still early youngster. I am learning @ 58. ❤️

[@miz528aaaaaaa]

@@vg1403 thanks I started to learn to squat also love this exercise

[@CL88Rembert]

Your able mobility is better than my infant's

[@luptonpittman6520]

Check out his ankle mobility

[@NeuronActivation]

How do I improve my able mobility?

[@juIceGoD14]

@@NeuronActivation first you have to be able to do it

[@Tate525]

@@juIceGoD14 second you should be willing to do it

[@ikmor]

Give your infant a 10 kg plate and make him do this warm up routine. I'd say.. 3 times a day to begin with. And if he cries from the weight.. What is he, a baby?

[@michaelpritchard2350]

Obviously it should go without saying this is tremendous for the knees, but this really feels great on my knees. Thank you coach.

[@jayro.8263]

This really helped a lot! Thanks so much!! 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼

[@mohammedaa7920]

I did this warm up Really helpful , I feel butter in doing squats excercise , thank you very much.. 👍👍

[@curiousarnab]

I just love you and this warp-up,you just rock.

[@stevemass8523]

I love your stuff man !

[@johnmcnally1040]

This is awesome. Can’t wait to try this on Friday when I train legs 👍🏻

[@SquatUniversity]

Hope it can help!

[@rjchargersfan22]

I truly appreciate your content bro. I appreciate you

[@ignaciochevez421]

I appreciate you sharing this routine. I am at the gym about to de legs and will start using it now.

[@samsoninthepit]

Awesome advice! Have a meet in a week and I need this!

[@SquatUniversity]

Hope it can help! Good luck at your meet!

[@flowmotion_sw7616]

thanks a lot! will apply this routine! have a great day!

[@PreachaM]

This is great 👍🏾! Love your videos!

[@willhelm4438]

This is like the best video ever. Thank you

[@karimk8551]

"priming my glutes" excellent my friend, just excellent

[@rxlo1062]

Outstanding, exactly what I needed 👍

[@SquatUniversity]

Glad you liked the video!

[@vishnukapadia8302]

Really Enjoyed! And A great Help For Squats

[@wladislawargunejew3062]

Awesome warm up! Your content is legit af!

[@jdb7733]

Love it! Thanks Dr!

[@bronsonvalentine507]

Best squat warm up routine ever! Thanks broham!!!

[@pavelfilippov5463]

Fantastic content! Thank you!!

[@jakepax]

Great info brother!

[@wilydingus]

Goat. Shoulda seen this vid along time ago!

[@eyalschnider]

very good also as mobility routine.👍

[@DanceToYourSong]

A game changer!! Thank you so much!!

[@VudrokWolf]

You have worked wonders in my health, thank you very much my hips are stronger than ever, I used to lift 180kg on Deadlift and got injured probably cause I was not doing a lot of the things you mention like working stability muscles, I was wearing all the orthopedics but those are no good if you don't fix the root issue, listen to this man is my advise he knows what he is talking about.

[@gymniculae2669]

It feels amazing! Thanks!

[@xXAkitokunXx]

Dude I just did this for my routine just now and omg it actually works. Pushed 90kg easily and I am only 66kg with good form. Dude this really opened the groin area and my glutes felt like muscle to mind connection. This is a must share and sub. I can't recommend this so hard. Smash this video like button guys.

[@octavianro2002]

This really helped thank you very much!

[@Blindfold-Me]

I need this, thank you

[@delaneehansen1151]

Definitely going to try it out !!

[@SquatUniversity]

Hope it can help!

[@ericayanela3683]

Big help for my activity.

[@robertrangiuia2613]

Thanks for this brother.

[@khalidhashimali40]

Thanks again for the valuable information

[@SquatUniversity]

You're so welcome!

[@soundofBeers]

I'm gonna try this next time into the gym. Probably it's going to look inconvenient, due to my stiffness. Looking forward to the benefits from this routine (:

[@user-rb5em8zl7i]

I always come back to this video

[@devynwiesner6211]

Lmao I’m following along like damn when we gonna stand up man hahaha

[@immersiveparadox]

Hahaha

[@nadinehope5568]

I understand totally lol

[@carlestridge423]

Why Gd. Devon wiesner

[@devynwiesner6211]

@@carlestridge423 changed bro 👍🏼 good call

[@jamalyusuf7679]

Awesome tip, thank you sir

[@tuscanollie1242]

Thank you this was really great and simple

[@ellenb5083]

Wow I’m going to start doing this before squatting!

[@Leadership_matters]

There are a lot of people complaining that they aren't mobile enough to get in this position. The problem isn't the video; It is your mobility. Put the work in and you will love how you feel when you are free to move.

[@subhransusekhardwibedi9686]

This one is just exceptional man👍🏻

[@romanpakzad_physio]

awesome exercise and amazing video!

[@lo5983]

This routine gave me back pain? I usually never feel any discomfort in my back but these movements really brought a soreness out of me immediately

[@andrewholowaty4056]

Great video!