The Official Squat Form Checklist [Are You Squatting Wrong?]

[@lookmomitsthatboy1869]

Wow that slight knee turn out is a game changer! That was the part I was missing, I'd always squeeze my quads then squat, that hip activation step is hugeeeeee thanks dude

[@tomatosauce605]

I know right! I've never seen this before. I wonder, now we're one year on.. Did this make a difference to your squat?

[@shevinsacrey5862]

Yeah seriously that just changed everything for me

[@cris_heals]

Best tip! Huge changer

[@milosgrujic9118]

Great! Didnt know that as well! Thanks!!

[@sw6088]

Hurts my left knee when I do it for some reason

[@natkaniecm]

#1 0:18 Bar at chest height #2 1:57 Create tension in upper & lower body #3 2:15 Hands in good position #4 2:31 Pull down on the barbell #5 3:27 Create tension and take a deep breath // #10 5:52 Breathe into your gut #6 3:34 Take few steps back // You might have specified that. One wants to do 2 steps and some correction - if one needs more, one should rethink their life #7 3:47 Keep feet slightly turned out to the side #8 4:18 External rotation torque, knees out to the side // I guess it's better to think of it as rotating the femurs, not driving the knees #9 4:28 Toes grabbing the gournd #11 7:10 Are you balanced? // Both directions: front to back, left to right I would add: - Grab the bar evenly. It looks like (7:00 ish) your hands are not evenly spread at the bar and the bar is not leveled. - Knees should follow the line of the feet, shouldn't they? Otherwise pretty nice and detailed list :)

[@frankmartinez2987]

“Rethink their life” - What does that mean?

[@daveythekid]

right fuck your own life and noone here gives a shit what you have to add further the entire video is already timestamped

[@Jader13254]

It means there should be no reason to take further steps back. Why waste energy?

[@memidontahiri9494]

Bro, no joke it’s good to see someone in KZbin go through this step by step. Never seen anyone advising the viewer to wind out the knees. Will try this next time I lift.

[@SquatUniversity]

memidon Tahiri hope it can help you! Thanks for checking out the video!

[@bilbojumper]

Plenty of people have given that advice wtf?

[@tarunpratap017]

@@bilbojumper Most of the people say that out knee should travel in the direction of our toes, I rarely see anyone rotating knees out like This Video demonstrated.

[@xengyang5597]

After applying all of these to my squat, it feels so much more stable a tight. I thought my squat was already good, until I realized I dont do half of these before I squat. The external rotation for the hips is what I noticed helped me the most. I also felt that it stopped from my butt winking which for the first time, my back wasnt sore after squatting. Thanks so much!!

[@rajatthakur3058]

Same with me. Increased the weight and didn't get soreness. The LB used to get little sore cause of hyper arch. The belly breath made me realise that tightened abdomen pushes the belt forward stabilizes the lower Back and prevents from over arching ... frank zane used to do same way. He is a genius.

[@dummybugstudios6450]

I had this exact same realization with the external hip rotation cue. Id heard it as knees out which I didn't quite understand. I stopped getting pain in my lower back and hip joint after incorporating this cue

[@OMEGAMASSIVE]

I've been a personal trainer for about a year now and the Squat by far is the most talked about exercise amongst trainers due to complexities, bio mechanics, clients anatomy/proportion, the list goes on. I've gotten into many arguments also with members/clients about form and technique. It makes me remember that there really isn't a "perfect squat", and they should performed based on whats best for the client. Great video and thanks for sharing!

[@gregd4391]

I've found box squats work well for teaching new people how to squat. Sony people have read "don't round your back" and they interpret that as "don't bent over." The box squat teaches people to sit into the squat.. learning over enough. The box should also be the proper depth so they learn how deep to squat.

[@aethylwulfeiii6502]

Barbell squats are the most overrated exercise, while dumbell farmers squats are far superior as they also demand you use your arms muscular endurance and grip strength without sticking a load on your spine.

[@Wonkess_Chonkess]

​@@aethylwulfeiii6502🤯🤯🤯🤯

[@horiastancu8239]

That s just what a newbie, advanced and even a pro lifter should know ! This channel has everything. From mobility to every part of your body to tutorials for perfect form lifts. Highly recommend this channel and a big big thank you for learning me so much and literally saving from a lot of injuries that could’ve happened. I can even say that squat university videos are making a big part of my mental game through out a hard working set. I wish i could be visiting a doctor like Aaron here in my country so i could get checked by this kind of a specialist. LOVE from România !

[@imadhammou3159]

I have followed this to the letter, it felt a lot harder had to drop the weight, but on the other hand felt less knee pain and a lot more stable, this is brilliant!

[@truthseeker7260]

Anyone want to do, squat and deadlift. this guy is the BEST out in the market to listen and watch to. I really appreciate his work and knowledge !

[@williamdejeffrio9701]

Excellent! I have been squatting for nearly 50 years, but these are suggestions I can still use to ensure my form is correct. Thanks for a clear/concise presentation.

[@Logan-bh8tc]

This guy, kneesovertoesguy, simply lifting and Jeff Nipard are absolute gems and have tons of quality free information we are lucky to have.

[@Treegrower]

I've been squatting for years but I still learned so much from this video, especially pulling down the bar. I gotta try that.

[@hollywilson5439]

My back started to hurt today when I maxed today, so I came here to learn how to make my form better. These are awesome! Thank you!

[@kekopara6822]

what was the problem, how did it hurt (where at the back), what did u change

[@otisdreading]

Well, I think I figured out why my legs don’t feel totally engaged. I’m 6’5”, so above average height, but I have been pointing my feet eccentrically. In basically a V-shape. I learn more from this KZbin channel and his Instagram than almost anywhere on form and warming up. Thanks Dr. Aaron!

[@lionbear7078]

I do the same. I'm 6'2 and find this comfortable. Definitely open to correcting and working on technique change if this is not considered ideal. He mentioned "there are some exceptions: for people who squat with their feet pointed further out. But didn't mention them

[@XanderYTV]

Today is leg day and I have not been able to do squats for the past couple weeks due to strange pains. I just tried a body weight squat using your corkscrew/planting the toes and it felt really solid. So I am excited to try to squat again today.

[@aethylwulfeiii6502]

With dumbells (even lighter ones you can do a much better exercise) dumbell jump squats.

[@johnny_casual]

maaaaaaan i’ve been working out consistently for years. never went to a personal trainer, just online videos and research and advice from gym friends. out of all those avenues, NO ONE has ever mentioned the slight outward knee rotation. i admittedly have chicken legs though i train legs twice a week, and this simple technique IMMEDIATELY made a difference in my control and engagement in my squat. most effective work out tip i’ve ever received. thank you for that!!!

[@prajnasai]

I was facing issues around the knee esp towards the inner thigh and a little below the knee everything time i squat , I would have knots there and the pain would move up and down to the ankle and hamstrings. My p.t dint understand this weird scenario , we did dry needling every time to manage pain. But I just did these ex once today and already find such a relief. You are such a blessing Dr Aaron. Thank you for everything 🙏🙏🙏

[@lukeforrest7764]

Great video, you are by far the best tutor I have come across, you have helped me a lot with a few issues I have had and gotten me from not being able to squat at all to it being one of my favourite moves.

[@SquatUniversity]

I'm so glad to help! Thanks for checking out the video!

[@samsoninthepit]

Luke Forrest agreed! Being a fairly advanced power lifter, I hate the idea of having a personal trainer. These videos have helped me correct deficiencies with my biggest lift after 26 years away from powerlifting and helped me set state and national masters squat records this year

[@samsoninthepit]

Squat University where can I buy the Squat Bible?

[@samsoninthepit]

Found it on amazon

[@okamusubi4006]

I believe it’s different for everyone. I squat with my toes facing out because it’s more comfortable for me.

[@Ken-jb9kc]

Anon Apoh glad I was not the only one thinking about this.

[@williamsprout925]

Yeah me too

[@CarlosSanchez-kd8et]

Yes me too, it depend on each one anatomy I guess

[@lanyburnett7966]

It was comfortable for me too at first. Over time it really hurt my knees. Puts more pressure on your glutes and knees and less on quads. Switched back to a more forward stance and it solved my knee pain.

[@tinadavis8534]

He talks about foot position in detail in another video and states clearly that it is different for everyone. Happy squatting!

[@erolnisic2465]

Two questions 1) For those of who don't want to completely disengage at the bottom for high bar by staying on the quads, what can we do about the feeling of tight hips at the bottom? 2) How to determine how much hinge we should be doing?

[@absolutelysobeast]

1) he has a video about the different types of stances and how to find yours. Its based on your hips so having the right stance will eliminate most of the issue. 2) he answers this in this video. View your squat from the side and the bar should track directly over your middle foot. If you hinge too far forward or not enough hinge the weight will move toward your toes. Basically your stance being proper will get you 75 percent of the way there and then just record yourself or have someone record you from the direct side to dial in the hinge

[@andresparedes5173]

I've been learning a lot from your informative videos. I took your advice in one of your videos on proper lower body warm ups. I started lifting again in February after a few years. I got injured in the military and have arthritis on my right knee so I've been afraid of squatting for even longer. I started squatting with the barbell in March and have been taking it easy with light weight compared to my deadlift and bench press (my legs are weak). I'm 5'8 and currently weigh 180; I threw my back out yesterday on my last set (225lb). I've never experienced so much pain in the gym but I feel a lot better. I'm going to take a few weeks off so I figured I watch some of your videos. I've been squatting improperly my entire life compared to your form so thank you for the tips! This will change my life. (Current B: 235, S:235, D: 355)

[@Mortiz21]

I knew I was always doing something wrong. Most videos I watched about squats never really said to twist my knees slightly out and open my hips. So I have been keeping my hips more closed. Tomorrow is leg day, and I can't wait to actually try this and see how much better I preform.

[@tomgriffiths49]

What a great set of videos explaining clearly and concisely on how to squat. Thanks man!

[@pradagio_]

This was excellent! The positioning of the feet was something that never seemed right for me and I kept thinking that I had to turn my toes out because my knees were pointing out. It is interesting how much better activation you get when you do it the way the good doctor says.

[@Usernamehere263]

Its just impossible for me to achieve depth and planted heel if i only point my feet out 8-10 degrees, i need to at least point it out 20-30 degrees.

[@lucasjay1000]

d this is usually due to hip anatomy . My feet are like 45 degrees out and this is the only way I can do it without causing impingement

[@justnmai]

same here. i think individual anatomy matters for how much your toe angles out as well. i use to limit my toe-out to a relatively small degree and that fked me up over time. now i position my hips according to my anatomy and allow the toe out to be where they want (whilst still hitting everything else like hip and knee torque, balanced foot contact, etc).

[@GleaMDMK]

That's too narrow of an angle for me as well, but I think he emphasizes that for the external knee rotation to be effective.

[@benmurphyphotography]

I'm the exact same. has to be wide and about 30 degrees or I ain't getting parralel

[@shannons1886]

Don’t just automatically blame anatomy. In 99% of cases it is mobility in the ankle or hips.

[@Cryptocurrency1O1]

Only 2 min in and already there's gold nugget of priceless information 🥳💪

[@jabberwock14]

I haven't heard the word barbell spoken this many times since Scott Herman. BAHBELL haha

[@takudzwakunyaura1290]

I'm laughing so hard right now😂

[@mckenziekilner359]

@@takudzwakunyaura1290 this is so funny 😂

[@isaacc5134]

Ppl

[@neldagarcia4042]

Beautifully explained! Thank you.

[@michaelmiller8418]

😂😂😂😂

[@kimsrengros]

A great detail illustration of squat, I can't wait to try it tomorrow as I never want to do it :-)

[@axxenm]

This channel is an absolute gold mine. Hope your channel blows up soon. Peace

[@SquatUniversity]

Thank you!!

[@axxenm]

@@silversrayleigh8980 ive watched his other videos. I have a medical background and his ideas have really helped rehab my lower back

[@loosegoose2466]

This is one of the best squat videos. Thank you. Stopped me from falling forward. You have the best queues. I am subscribed.

[@osirissmith5254]

Good evening, Dr. Horschig, I was wondering if you could do another squat warm up video. Warm up pertaining too gluteus activation, hip flexors activation, and overall warm-up for a squat session. Hopefully you can create a updated new video and thank as always for your content!!

[@SquatUniversity]

You bet! Thanks for the recommendation. I'll see what I can put together.

[@rober95rd]

@@silversrayleigh8980 You know nothing...

[@biesman5]

@@silversrayleigh8980 Lmao

[@cody4916]

You don’t need a crazy warm up, just squat with the empty bar there’s your warmup.

[@brianhendren7955]

After a 60min binge, i am happy to say that this is the best channel on youtube for gym rats to immediately improve mobility and warm up routines. This knowledge being shared is insanely easy to implement which is not a common trait within the biomechanics & pain management field. Thank you Dr. Horschig!

[@gabrielladelveccio4799]

Seeing this after I wrecked my back because I squatted real heavy, I’m assuming it was my form that was off. Thanks for this in depth video!

[@azizpatrawala]

Thank you for this, I no longer feel it in my back and can feel my quads lighting up instead. Game changing, thanks

[@richardchikhani4149]

Please, requesting the video on the Checklist For Front Squat, Deadlift, Bench Press, Military Press. And the.videos on How to Master all of the Above. Thank you kindly.

[@TheSangeyla]

Exactly what I had learnt some 11 years back from Kaizzad Sir's post/video.

[@Chris-ge1cz]

It’s really amazing on how when you implement all these tips how much stronger you become… I get so many compliments about my squat form now because I focused on these steps for a year straight💪🏽

[@Jp-vc9nc]

Great video, very well and clear explanations.

[@SquatUniversity]

Jeanpier F thank you!

[@andrearonen3409]

That knee turn cue is a gamechanger.

[@donniegrande9186]

I'm pushing 50 still doing squats primarily then 4 more leg workouts but as I get older it's just getting harder and harder to do it lol! I'm sticking with 360lbs all natural!

[@rken3116]

Love your method for Squat, would be nice to see from a side view angle, great advice on the proper technique.👍

[@Rpapa123]

Dr. Horschig..you are excellent in your demo..thank you

[@SquatUniversity]

Thank YOU!!

[@Jader13254]

Crazy, this feels so much more stable and easy, I am doing the same weight but completing set in 30s instead of 1 minute with breathing pauses.

[@MrDevildog37]

Best technical squat vids on KZbin. Thank you for all the hard work!

[@SquatUniversity]

Matt37S glad you’re enjoying the content!

[@BrooklynMoor]

Been waiting for another Tutorial on Squating from the Squat University this is thorough so far. I have had questions about everything from loading of the bar, to the toe position;personally I have a < 45deg toe outward position and knee positioning.

[@PatrickS-q6f]

I was naturally rotating out the knees before and assumed it was wrong and correcting it! Now this video gives me confidence in doing what comes natural to me. I wish the topic of 'squat depth' was covered in this video. I am doing ATG now, but wondering whether there is any value in going beyond parallel.

[@Ricardo-kv5tk]

Awesome this channel has helped me so much

[@SquatUniversity]

Ricardo I’m so glad to help! Thanks for watching the videos!

[@jrg305]

As an exercise physiologist, we pay more attention to avoiding intraabdominal pressure for spike in blood pressure. It is interesting physical therapist recommend using it for musculoskeletal posture.

[@dhelmy]

Chest height Pull down which lots of pressure (which inadvertantly creates shelf) Tension in upper and lower, core. Breathe deep and then push it up Use howlers While doing: Knees out Toes grip into ground

[@dhelmy]

Breathe deep before doing it

[@dhelmy]

Net force must balance Butt shouldn't go up before back

[@bahavamoss8372]

Perfect. Detailed explanation on how to squat .

[@enrique491]

This video may have just saved me from injury. After two sets my knees where in pain and hips tight. Watched this and last two felt WAY better.

[@jcomstock89]

You always have good content and great production in your videos. I think the one thing you miss is not coaching to exhale coming out of the squat. Maybe it seems intuitive, but as a fellow PT we can assure that we don't want people to valsalva, and put unnecessary pressure on the pelvic floor or increase blood pressure in certain individuals

[@araujoas]

SImple trick to fix this unbalance: On concentric, Pelvis and chest need syncronize and go up at the same time. Mentalize that every single rep.

[@foku9000]

Thanks, this is helping me big time. Always struggled with squats.

[@pulkitgaur]

That knee twist puts a lot of pressure on my knees. I think it might be better if we turn the feet slightly instead of the knees.

[@brendanpelly213]

Turning the knees out before going down. Wow! First time I've ever heard that 👍

[@Sean-xr1xj]

This is great! Squats have always felt so uncomfortable and unstable for me. Knees caving. Turning into a good morning, etc. Going to try implementing all this!

[@Lightman741]

Learning so much from this channel after lifting for years

[@Infamouschef_]

I’ve dealt with a lot of knee injuries due to flat feet. This is the first time i’ve seen someone else do those knee rotations. I can’t even squat at all without doing that.

[@inderpreet171188]

Knee position. Angle 👍🏼. ..Most important thing Fixes lot of issues itself by working on opening knee a bit..

[@ryantrobee3350]

That knee rotation is huge! First set in forever pain free.

[@Aaron_ryd]

I have been doing squats for years and never thought they even did anything, the knees out thing is game changing 😵 why has nobody ever told me that

[@moonglaiv3]

You just solved all my queries in a single video .

[@pkvalsvik]

Great video, easy and clear instructions and good explanations of why. Thank you!

[@zachmoore4528]

Great advice imo. My best reps started coming after letting my sense of balance and strength worry about forms and positions, and just focused on full reps and breathing.

[@Mike-hw5jp]

4:45 Big breath! Brathing! hahaha I love how you botched "bracing" I do that all the time when I explain something in depth. But seriously I can't enough of these vids! thankyou

[@infinite6747]

Best squat tutorial video I have seen. Thank you

[@DanielDimov358]

What's up guys Jeff Cav...oh wait.

[@theportal2012]

I love your content! I only have a safety squat bar... Could you do a video for safety squat bars like this one? I would be ever so grateful... 🙏

[@nickpalmer5057]

Knowing how much hip angle based on if the bar is over the middle of my foot helps a lot. Thanks!

[@ckennedy1973]

I can never learn too much about squats. Good video

[@SquatUniversity]

Thank you!

[@Anonymous-dy5hb]

Squats and deadlifts are perhaps the most complicated things to learn to do correctly

[@magpiemale]

I've done squats plenty of times but just recently gone back to training after 15yrs or so but it's always good to practice on light weights... I see people load the bar and they struggle with posture better to use lighter weight and work the glutes,ass n lower legs n back better.

[@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!

[@Just_Me]

#SquatUclub

[@SquatUniversity]

This posts winner was Matt Clinko!

[@jaredbrewer177]

This is the video that actually helped. Thank you dude.

[@hogblockula9335]

my squats are literally shit, thanks for this my man

[@olav9931]

Hope ur doing good. Peace and love to you❤️

[@hogblockula9335]

@@olav9931 thanks my dude, they’re not shit anymore 👌

[@olav9931]

@@hogblockula9335 Have you changed since you comented one year ago?

[@Da_Swifta]

@@hogblockula9335 this is the most motivational thing I’ve ever seen

[@blackman4life]

Monday is leg day for me & this is the perfect video especially for someone like me who's an absolute novice when it comes to training the legs. Can't wait to get to the gym☺🏋 Oh & btw, awesome channel👍👍

[@natemac8473]

Fixed my left knee pop on every rep… cheers!

[@anadiaz8937]

I was so dependent on my trainer 🤦🏻‍♀️ he didn’t teach me how to set up, he did everything. I can do this I’ll be ok 👍🏼 thanks to your video thank you

[@aj5878]

Ty for the tips just got done with leg day and it sure helped

[@Mpthedawn]

Great tips On my way to the gym and will be applying this checklist

[@magnolia2slim]

I suck at squats this makes it so darn easy!!! Thanks Doc!!

[@jbbarbellBradenton]

Every little things adds up! These are all good over looked points that make a huge difference. Thanks great video 👍🏼

[@SquatUniversity]

Thank you!

[@Yungeeen]

Helped 100% I started going deeper in depth so I had to lower the weight but because of this adjust lament I can squat deeper with heavier weight thanks

[@chrislalev2272]

My anatomy allows me to squat only with wider stance and toes turned outside. Some recommendations for better squat or to continue doing that because it feels right 😄.

[@fadhilatulhilya828]

Need to try this soon, thanks a lot!

[@TaurangaSnC]

Excellent instruction. Clear and to the point 👍🏼

[@SquatUniversity]

Thank you!

[@MHF-go9sd]

Amazing video, please do one for bench press as well

[@dhldt1021]

I may not be able to walk nornally for a few days. Wow, that slight toe rotation is awesome for range of movement. Leg press didnt quite destroy me like these squats

[@Jacare1973]

Good vid! That squat rack sure looks like a tripping hazard though! 😬

[@asmodiusjones9563]

Hey I just want everyone to know eight years ago I was in fantastic shape but wanted to try weightlifting and tried squats with this form at 3:47. I have naturally wide hips I guess (I sit cross legged comfortably for eight or ten hours) and squatting this narrow was very awkward and uncomfortable for me. But, because every squat instruction said to squat this freakishly narrow, I tried it. After about six months of squatting my body weight I seriously hurt my lower back. It hurt a lot and seriously limited my life activities which I excelled at up to that point (I used to carry a 50 pound pack 15-20 miles a day through the Cascades). It slowly got slightly better and I got most, BUT NOT ALL, functionality back. It still hurts a little every day. Lifting weights is one of my greatest regrets. You can get in plenty good shape by regular body weight exercises without risking losing the things you love. I do sets of 15 pull-ups throughout the day; if that’s not good enough shape, what’s wrong with you. At the very least, if you insist on lifting, PLEASE PLEASE PLEASE listen to your body and don’t follow one-size-fits-all instructions.

[@2raroh]

This channel is the best!!!love this guys instruction. Just awesome!!!

[@Amber-kg3hf]

Thank you! This is the exact tutorial I needed!

[@CezrDaPleazr]

Brooooo I been following on IG for a whiiile now and finally found your channel, subbed

[@Kam27892]

Videos on sticking point please

[@adamquigley8944]

Great video Dr Aaron!

[@SquatUniversity]

Adam Quigley thank you!

[@tapiasonja240]

This all makes sense. I recently had a chiropractor tell me to arch my back when squatting and that just didn’t feel right.

[@jacobclasen]

God Bless you Dr Horschig

[@danagregory3462]

This is so helpful, thx for posting!

[@dimitriskourg]

Amazing video! Thanks for all! I want so much a same video about deadlift

[@SquatUniversity]

You're so welcome! Glad you liked the video!

[@user-gw5dc2vb4f]

External knee rotation and hip activation was the missing link! Thx!