Everyone Should Squat: Why Daily Squats Make You Feel Younger & More Athletic

[@palexander2288]

Adam, 100% agree about the absolute importance of squatting and getting into the resting squat position. I am 66 and had two knee surgeries for torn meniscus. I was stiff and sore for years but then I discovered you the Bioneer. Utilizing your mobility plans I can now go to full resting squats without pain. I feel great! Thank You so much

[@janvotrel4158]

It's amazing great youtubers can change people's lives. Great Adam succeeded in your case!

[@ivankulola5847]

If a 66 years speaks , i listen and his word is Bible

[@fratomdev]

@@fakerzdan I agree. I am 62 and started doing his basics from KOTG KZbin 3 months ago. I bought both of his books and am doing the basic workout "Knee Ability Zero". Great stuff it will keep us young. I will get a Nordic some day.

[@ec7125]

Also increases testosterone production👍

[@williamhannah7768]

Good to see you young guns have as much or more common sense,if not more than us old dogs.Life still goes on at 66.58 in a fe after 2w month,and slowly gettin ready for the platform

[@Mickju]

I will be 80 in two months. I do 15 deep squats every other day. I love how I feel afterward.

[@ExploringCabinsandMines]

I will be 115 in 60 years

[@brokenalgorithm]

ill be 131 tomorrow, wish me luck

[@Harry132-gi5kx]

I agree that everyone should do this simple exercise even if it's just a short time. I hope you are doing well 💪🏻

[@FP65]

My respects to you for being 80 and deep squatting. Most people half your age can’t squat at all. You are an inspiration.

[@matthewwilliams3827]

@@ExploringCabinsandMinesI’m extinct.

[@johnvarga9009]

I do 30 squats every day and I do not have any ankle, knee, hip or back problems. I also have a good sense of balance and posture and I am 65 years old. I starting doing this years ago and never stopped. Most people my age cannot lift themselves up after they squat. Appreciate your video-thanks.

[@shirleyjust3305]

I am 80yrs and find the squats have kept me flexible.

[@lothropstoddardiii6231]

i do 30 squats per set and do up to 15 sets per day.... If you want testosterone, thats how you get it for free, homie.

[@chrisbaltazar7164]

Highly recommend Yoga namaskar

[@suzanneblaylock9598]

I do 50 squats every day, and I have hip issues. sorry. I'm 94 pounds so it's not because I'm fat. I've just carried heavy items I shouldn't have carried, that's all. Permanent damage says my acupuncturist. 😞

[@dheidorn1]

These squats trigger terrible acid reflux for me.

[@d.c.104]

Since I was very young, about 5 years old, I automatically would sit like this. I had no idea this was good for the body. I sit like this because it is so comfortable and convenient at times. I am now 62 and have no problem at all performing this squat position for long periods of time.

[@Hippy2021]

Haha my daughter did it at 5. I surprised her squatting on her chair while eating dinner. When asked she said she didn't realize it, it's automatic, second nature.

[@sta7082]

😂😂 not only you all kids do this 🤦🏻‍♂️

[@mihailmilev9909]

@@sta7082 I still do it I'm 19

[@mihailmilev9909]

@@sta7082 correction, I still CAN do this and do it on the ground whenever there's no chair around and I rly want to sit or something

[@mihailmilev9909]

*slav squat intensifies*

[@paulelverstone8677]

I spent several months at a time in India for a while and everyone there sits in a deep squat. After a while I started to do the same and carried that thinking back with me. Over 10yrs later and I still fall into a full, deep squat. Maybe not for 30mins at a time but it never feels like a problem. Once you're used to it, it's remarkably comfortable...

[@Flowmada]

I used to go to Disney World a lot. I noticed people from India would get into deep squat position to eat or wait in lines. They made it look comfortable. I tried it and had no idea how they could do it. Now I do

[@DevanshBharti]

@@Flowmada I'm Indian and I don't just sit in deep squat position to eat or wait in line lol

[@Vibhu59]

@@Flowmada we mostly used to sit cross legged in 'palthi' position when we ate on floor as kids and it was very comfortable though as I grew up I got used to eat on table and chair and I've realized it that I've lost a lot of flexibility from my legs sitting on chairs all the time

[@Flowmada]

@@DevanshBharti Ya? I suppose it's a bad generalization. But I can literally recall a guy standing in deep squat position waiting for a parade along the street in Frontierland that seemed Indian and then same situation with a child waiting for a character meet and greet. It just seemed really comfortable like they were sitting but not having to get dirty on the ground is the reason it stood out to me when I came across people doing it

[@glynhannaford7332]

@@DevanshBharti LOL!!

[@iefarrington5473]

Adam, thank you for reminding me the winter has restricted me . However Spring has arrived, and I must pay attention to my movements. I am now 80, but my dedication remains thank you, you are an amazing example of ' dedication to oneself. Valérie ❤️❤️

[@Israelpwn]

Just wanted to say that I'm very happy to hear someone 60+ take care of their health. I've seen too many older folks (my grandparents included) who conclude that their time is "over" and there is no point in changing direction. Of course, their issues weigh on them heavier and heavier over time and reduce their quality of life substantially. Grandpa had an extremely hunched back for as long as I can remember, for example. Anyway, just wanted to throw some words of encouragement!

[@thereforsunrise]

100 bodyweights squats first thing in the morning sets me up for the day. No matter what else I have going on, I always do that and it makes such a difference!

[@CatDaddy0327]

good ideai just do about 75 pushups but im gonna add this into it right after

[@LiiMuRi]

I've had some knee pain and I started doing squats in the morning to get the legs working for the day. It helped a lot!

[@lothropstoddardiii6231]

preach, my man..!! I do this too (100 minimum usually 200-300 reps total)and tbh, i feel better than when i used to squat heavy and no joke, i have literally the exact amount of strength and probably better size and definition when i stopped doing heavy squats and switched to body weight and reps. Lifting heavy weights is highly overrated.... The amount of weight you are lifting is almost irrelevant if you have good mind/muscle connection. HAGD

[@geraldfriend256]

@@lothropstoddardiii6231Same experience here. Spamming bodyweight squats daily made my quads grow whereas I made little progress with weighted squats. Also having strength endurance is better than having power for most people.

[@CamelJockey562]

Wouldn't it be better to use resistance and do less reps?

[@plyersonmain733]

Life changing. No exaggeration. One month in and I’m squatting 90 seconds. I’ve had 4 knee surgeries, and for at least the last 25 years have been so frustrated by the lack of flexibility in my knees, despite being very active, stretching, yoga, weights etc.. The first week I could not even come close to squatting. Then 15 seconds with considerable discomfort barely able to stand up out of it, then 30 seconds, then 60, now 90 seconds and it’s starting to feel good and able to come out of it with some strength. This is incredible to me and for me. I thank you deeply for making this video. ~ Joe

[@koolkeithsdad]

Daily squatting and walking the last 4-5 years have helped my knees and legs overall be healthier at 36 than they were in my 20s

[@db1777]

Walking is so underrated.

[@chrisblanc663]

36 isn’t that far from your 20’s… I’m glad your feeling healthier though. I’m 34 and I’ll see if I can follow your example.

[@jbarkley4198]

Did they lessen lower back pain, assuming you had that before the squatting and waking? What things do you find easier now that you’ve added these habits and training?

[@koolkeithsdad]

@@jbarkley4198 definitely lessen lower back pain. And my overall mobility is way better. I work a job where I'm on my feet all day, but the strengthening/overall conditioning that additional walking and daily squatting (only going heavy about twice a month) has made my whole body better. Foundation

[@SeanLives]

Running on the balls of your feet is a game changer I think

[@beztintentionz8908]

I’ve suffered from lower back pain much of my adult life, throwing out my back at least twice a year in the most debilitating way. In 2015, my acupuncturist coached me to sit in a deep squat every day to improve my lower back stretch. At first, I had to use a doorway to get down and up. Since then, I brush my teeth every morning and night in a deep squat sit, and I haven’t thrown my back out since 2015!! I’m still overweight and out of shape, but my back pain is gone!!

[@stuflikethis]

Out of shape is relative. Sounds like your hips are in better shape than 99% of the population

[@gerrygizzygarcia2572]

Did u deep squat ? For Joe many minutes and how many times a week

[@Totajee79]

I have the same issue. I hope deep squatting helps with my lower back too.

[@MostlyFish21]

Did your acupuncturist say anything about sitting in a deep squat while rounding your back forward in a slouching position? I would like to know if that is bad for your lower back

[@gladiatorscoops4907]

Squatting just twice a week (one light more explosive day, one heavy) has made a significant difference to me feeling better and overall improving my knee health especially. Also incorporating some Ben Patrick exercises has really helped too.

[@MW-ty5zw]

My lower body is a mess. I should really do this on my rest days. - My hips hurt - My right knee hurts - Mobility in feet area is bad I can get to the hip bone to height with knees with a barbell squat. But yeah... still shit mobility.

[@gladiatorscoops4907]

@@MW-ty5zw Dude thats rough, thats the thing usually, if you have problems one area it eventually starts effecting all sorts of other areas. So common for people who have back problems to eventually get problems with their hips, then their knees ankles etc. id defo get on Ben Patricks knees over toes beginners program for potential knee and hip rehab and listen to the "MBPP EP 691-Barefoot Sprinter Graham Tuttle WEAK FEET = HUGE PROBLEM, THIS Is How To STRENGTHEN Them" youtube video on foot mobility/strengthening. of course probably best to see a doctor first, but those guys have really helped me in my rehab and lower body strengthening.

[@MW-ty5zw]

@@gladiatorscoops4907 Thanks for the advice man. I enjoy lifting. But it sucks to feel limited by hips, knees etc in primarily the squat. But also the deadlift to some extent. I should really look to fix the issue before progressing.

[@internetenjoyer1044]

arent you supposed to periodise strength and explosive training?

[@gharm9129]

@@internetenjoyer1044 shhh... he's a noob lifter and didn't understand about mobility as in the vid what makes you think he'd know about periodization? Prob even thinks GPP is just cardio or something else it's not.

[@gdemirjian]

I am 5'10" and weigh 400lbs. I squat about 25x, 3-4x/wk. I also do a 2 min full body stretch 2-4x/day. I am very comfortable in the flat-footed resting squat. I am trying to lose 100lbs in the next 12 months. I was very fit through my 30's then gained 6-7lbs a year for about 20 years due to eating dinner too late because of a busy career. I'm retired now at 57 years old. My fav workout is in my pool but it's too cold now. I need to walk every day to make this all come together. The stretching has always been a big part of my daily routine. And I agree that squats are great for core strength and can help with overall wellbeing. Cheers!

[@DFWRealEstate89]

Keep up the good work

[@amiracle1269]

Awesome man keep it up!💪🏿👊🏿

[@oja_830]

Keep going! You got this!

[@2010Failbrids]

Good progress but for the record you didn’t gain 250 pounds because you ate dinner late, you ate like a million excess calories. The time of day you eat doesn’t matter much

[@gdemirjian]

@@2010Failbrids 250 lbs.?? Not sure where you get that, for the record, but I gained 6-7 lbs. a year from eating late and working too much. And time of day does matter and did have this effect on me. What's with the million calories rude remark??? Who taught you to speak to others this way???

[@richb5448]

Been doing these for 14 months now. I had slight issues with ankle mobility which are all fixed. Use door threshold or hill to start out. I can now do these all day on flat ground.

[@dave.thedev]

Growing up I naturally got into positions like this and still do sit like this at 33 and people growing up used to think i was weird, but it was always just comfortable. I was always more mobile and athletic and healthy, never had broken bones or major injuries. i'm a total believer that we need to get our bodies in these natural positions often.

[@christopherqueen3194]

I love body weight squats. When I first began, it took about three months of learning and practice to master them. I have benefited from them in so many ways. My knees don’t trouble me, even though I had difficulty with them for many years. Also, I find that when I’m hiking or trail running, all of my suspension is much more resilient.

[@Stephen8454]

As a 38 yr old I have been really appreciating your channel. Good advice for mobility which for me means WAY more than it did in my 20s. Thanks for your hard work!

[@samweller2099]

Brilliant. When I was in my 20s and doing mma, I was big into Ken Shamrock who had this whole story about 500 squats. I built up to it over a year then within months after I hit that goal I was up to 1200 squats non stop, it took over 34 mins and I was standing in a pool of sweat afterwards. Awesome move.

[@andrew213rn]

Okay but how are the gains

[@troyayoso7066]

Yeah, tell us the the gains! Can you also tell us your Time under tension and Range of motion please? 😆

[@hannibalwantsahuggrande3433]

Thats insane.

[@samweller2099]

@@troyayoso7066 it wasn't a gains thing in terms of mass, it becomes more a cardio endurance thing at those numbers, it was to develop the muscles involved in a wrestlers shoot and stance. The control was to touch your knees with your elbows each time and tweek back arch at top.

[@samweller2099]

@@andrew213rn her my man see the answer below- if your after mass you need to be hitting heavy weights.

[@lucu01]

squats and groin exercises are vital for movement, plus joints stability. Such an awesome channel

[@LutHeal]

After my knee surgery I never thought I'd get back to a comfortable resting deep squat, especially with the pain. It's been years since and my coach has been guiding me into doing it (with some resistance on my part!) and I'll be damned, it's genuinely helping with the pain and looking more and more in reach every week. Your video is further encouragement that I'm on the right path. I appreciate both you and your content, thank you for everything.

[@bloodless39]

Thanks!

[@gusjeazer]

A tip I got from Pavel Tsatsouline: Do a few deep prying goblet squats as a part of warm up. You get into a deep goblet squat, and start moving around at the bottom. Stay in the bottom position for a minute or so, and change your hip position, your upper body,... No need to do tons of bodyweight squats and get even more benefits. Also try sled work. Sleds are awesome.

[@ngatihonky]

You sure that’s not just a stretch to engage the hip flexors? (B.U.F.F Dudes suggested as part of your mobility/warmup before goblet squats) You’d still need to squat to get a eccentric & concentric contraction on top of the isometric. But being that it’s Pavel he definitely very strength oriented.

[@gusjeazer]

@@ngatihonky it doesn't feel like a stretch, more like mobility. Feels good, doesn't take long. If you want strength, this isn't going to cut it. It's a warm up and mobility exercise. Gets you ready for strength work.

[@matthewhawke8902]

If you do them high volume they're plenty hard. You really feel them deep in your abdominals and upper back just like barbell front squats

[@thecbaum5154]

Thanks for making this video to remind us of the importance of basic movements. They are essential to our quality of life and we take them for granted until we can’t do them anymore.

[@kostapapag9592]

The first exercise that unlocked my messed up back was pull-ups. Started from being able to do 1-2 up until 15-16. The second is squats. This is soooooo underrated. Everyone has lower back problem due to poor posture. Once you incorporate squats to fix your posture, strengthening your abs is the cherry on top of the cake. Amazing content Bio Thank you for everything.

[@gm1799]

@XER-Islam just by doing them consistently. In the past whenever I've done consistent pull ups and based my whole routine around them I've progressed from sets of about 5 or 6 to sets of 11-13 in a few months. If you want to get stronger in a movement then do the movement.

[@broda769]

@XER-Islam there's lots of videos out there to progress to your first pull up or adding more. Hybrid calisthenics, fitness faqs, calisthenics movement and tons of others have videos you may want to check out

[@F-Tier_Physique]

@XER-Islam Honestly just doing loads of pullups, negatives only and band assisted. But most importantly just losing uneccesarry weight. If you are a super heavy powerlifters your pullups might always suck compared to some1 half ur weight, its just the strength curve of that movement.

[@kostapapag9592]

@XER-Islam I haven’t tried bands but doing 4-5 sets of pull ups 2-3 times per week. Give it six months and you will see great results. Obviously do your nutrition and your strength training as well

[@meowtrox1234]

Pullups have been a struggle due to my rotator cuff injury. Any substitute you can advice? Thanks.

[@dreaminginnoother]

I have been doing body weight squats for a couple years now, and this video I feel just vindicates me.

[@raginald7mars408]

as a German Biologist and Pythagorean - I follow you for some time and always am surprised about your presentations. It is Neuro Biology - it starts with the purification of the mind- sense of clarity and rank of Values. In my view - the range of Function and Movement. Every day I see Elderly with bad posture and hanging bent over their wheeled push helper - which only makes it worse - reminding me- I never will be like this - as it is easily preventable. We have a lot of wait times during the day- which easily can be used for Posture control, isometric contraction, stretching - even 1 minute can do a lot. Gratitude to YOU for the en Couragment. And how easy it gets - once we set our Mind to it. Bravo!

[@ariahemin1000]

So I live in iraq and here we have what i call the squat toilet aka you have to squat to poop and shit. Basically is that more healthy than western toilet because you are biologist i would love to hear your thoughts?

[@raginald7mars408]

@Aria Hemin this ancient culture and tradition for optimal hygiene and preventing infectious diseases. It is about saving precious resources. 90 % of precious pure Drinking Water is abused for Toilet, Shower, Washing Machine, Dish Washer etc. Almost nothing for real Water Drinking - as we prefer Bottled Beverages. The ancient techniques are a chance to reflect more on our nature and the way to live in a higher level of Purity - which is totally lost in our techno Sphere. We become mindless idiots.Teh chances for good stable health are better for YOU than us. paradoxically, Poverty makes smarter. Most rich persons become perverted Idiots... Good health to YOU! When I can afford it - I visit you!

[@jamesr2936]

Well said. Pythagorean, interesting... Pythagoreans loved music, I wish all children would learn an instrument it is very healthy for the mind!

[@raginald7mars408]

@James R Singing can bring you in sync and in tune with the Cosmos. Cosmic harmony. When we excercise and Chant - the GODs smile

[@ariahemin1000]

@@raginald7mars408 cool thanks

[@epictetusvleet540]

Thanks bioneer, I have been doing horse stance regularly and this has really helped with mobility and staying in the deep squat position

[@ClaySlys]

Thank you for your work . Kudos

[@TheBioneer]

Thank you so much! 🙏🏻

[@ZeusMegabeard]

I'm a 46 year old powerlifter and have recently sustained yet another debilitating back problem so I've had to knock squats and DL's on the head for the time being. I put this down to generally paying lip service to mobility but during my time away from barbell squats, I thought I'd work on the primal deep resting squat. I think I'm seeing some progress, I still need to counterbalance but it feels easier to get down into it and it's not as uncomfortable as it was at first. Still a work in progress...

[@BillysFingers]

I'm 60 and have been going to the gym regularly since i was 16 and have always done these without weights and found they make a huge difference to my overall strength. Guys at the gym sometimes look at me like why aren't i doing these with weights, but just like the video says, you don't need weights to gain a lot of benefits from this exercise.

[@faith5401]

Yes, i totally agreed! Body weight squats is good enought to strengthen lower body strength, also to improve flexibility of all muscles frm hips down. Keep it up dear :) God bless u ♥️♥️♥️✝️😇

[@tectorgorch8698]

Sets and reps? I'm always interested in what others are doing. Thanks!

[@marcuskrogsgaard4555]

I mean, I understand their confusion. You can do bodyweight squats anywhere, you can only do weighted squats in the gym. Why not make use of that opportunity?

[@hjarnansjarn5969]

You can do jumping squats and single leg before doing with weights.

[@glenmorgan4597]

I use to run a lot of mileage but now i do 20 minutes on my spinning bike with a few fast 30 second bursts included then i do 10 X 1 minute of bodyweight squats, sometimes more sets or longer time, with 30 second rest in-between each set, I do this 4 times a week and a 30 minutes jog twice a week, also do light upper body dumbbells exercises and lots of stretching/ rolling & can still take part in cross country and my knees don't hurt so much now, am 60.

[@JohnPeters80]

Wonderful video and definitely a under estimated exercise. Just started to add two sets of body squats daily like one in the morning and another set in afternoon. Keep up the great work on your videos. Big fan of your batman videos you have done.

[@photokunstler]

YESSSSSSSS the Vivobarefoot shoes make a HUGE difference after wearing chunky runners that have a lot of foam. Kudos to you for wearing yours. I have about 8 months using them for mobility and imbalance in my squats/walks/yoga

[@baggiethomas]

I've just bought myself: I've not managed to use them, i hope to tomorrow 26/03/24 ..

[@TallowQueen]

Also, if you're constipated...you can get in this position and just wait. Even ten minutes if needed. Great video thanks!!!

[@FlinckShinesOn]

Your Benefits of Running, Hanging and now Squatting videos has inspired me to do all 3 pretty much multiple times each day, if possible. And those have helped me look better, feel better and most of all for me - fixed my back problems

[@theoutdoorpt7267]

I do love a good squat, I will spontaneously squat down throughout the day when stood for a while much to the amusement of those around me! Great video as usual....

[@zizlog_sound]

I‘ve been doing deep squats every single day just a couple minutes each for some time now. Today, I noticed a significant improvement to when I started.

[@gm1799]

I've been taking my lower body mobility for granted after years of working a physical job where most of the things I need are low down. I tend to be squatting alot at work and holding these positions down low for potentially a few minutes at a time Weighted and unweighted. I've always been able to go ass to heels without any issue and thought this was normal before I realised that alot of people have barely done a full squat in their lifetime. Keep consistent either hold a squat or rep them out but make sure you start sooner rather than later so you can get the freedom you deserve.

[@John-qw8ch]

Your contents are invaluable. Should be a book included in the Bible of Human Movement Masters. Thank you ❤️🙏

[@Wong-Jack-Man]

I’ve been doing jump roping for some time and I can tell you it makes you very light on your feet. I would recommend to compliment also.

[@whitewolf6730]

Hey man, I just want to say to you that I REALLY appreciate your content! Every time I go to the gym, I do one of your arm exercises with a kettlebell, and those biceps exercises that you go round with it. I am going to try to incorporate this into my every day exercises. Thank you so much!

[@ChicagoJD]

It's also important, particularly for beginners, to stretch after the squats. Otherwise they can get very stiff and sore later and it could keep them from doing it on a regular basis.

[@kristicarouth5085]

I actually started a 100 squats a day challenge a couple weeks ago. Significant improvement with mobility and chronic back pain. But I haven't tried them flat footed. So I'll be working on this

[@niemanickurwa]

Was struggling to even get down and put my shoes on (I'm 45) did the "Slavic squat" every day for 3 months, just 1 or 2 minutes while waiting for the kettle to boil, and legit it's night and day. So definitely worth it as you get old and especially if you have an office job where all you do it sit.

[@unicorn5154]

Awesome! 100% spot on. I'm 52 and the deep sitting squat does so much good on so many levels. If you have lower back pain doing these a few times a day to strengthen and stretch those lower back muscles.

[@mgbaron]

I started this on my own when I realized that I couldn’t deep squat at all and I felt that I should be able to. I started by simply squatting instead of bending whenever it was necessary. I have kids so I’m always picking stuff of the ground. over time it just kept getting easier.

[@hopNglo]

This

[@leapintothewild]

Whenever I unload the dryer, I squat to pull out one item at a time and fold it, then squat for the next. I've done it for so many years I don't even realize it. My aunt visited last month and asked what in the heck I was doing, why didn't I just pull an armload out and throw it in the basket! Talk about functional movement... lol

[@autofanaticcars]

Ive been squatting every morning like this forever i usually do first thing in the morning and even in the shower it has been so helpful for reducing lower back and hip pain and increases my flexibility immensely. I have been doing daily rehab for the last 4 months on my own for a severe lumbar injury i have and your videos have been a huge help in recovery. I hang several times a day for gravity traction thanks to your videos. Since I stopped the gym and paying for expensive PT sessions and took matters into my own I am finally seeing results in recovery since the prior was doing nothing but draining my wallet and causing more injury and bad pattern movements. Awesome channel!

[@jimmybrice6360]

great video. one thing i would add is that if you want to move like a kid again, you need to do quick squats. this is what builds up elasticity - the ability for your muscles to spring back quickly. i will almost always vary my tempo in any set. start off slowly, get them warmed up, etc. and then end quickly. but still with control - never allowing momentum to take me up and down. always make sure to stop at both the top and the bottom.

[@raresmocanu1743]

There are some hindu squat variations that are also amazing cardio. I think it was called the pehelwani baithak, where you'd have a small skip in-between squats. I train with only adjustable dumbbells at home and I'm super happy with my results using split, sissy and front squats and that leg lift you showed in the black widow clip.

[@0tf850]

I have been squatting every day since watching this video 8 months ago. Seriously a life changer!

[@samanthaporter6662]

I recently started doing more squats and can say that it has helped in SO many ways! My balance, strength, stamina! I agree 💯

[@OleSmokey]

4th year of recovery from shattered hip shattered pelvis just starting to do lots of reps with heels over toes and horse stance game changer air squats also. I never believed in a millions years I'd feel this good doc says I am a miracle. All I did is keep it simple did everything therapist told me too. Currently 56 years old injuries at 52 never give lots of water too.

[@mark3068]

Thank you very much for this. I have some spinal arthritis, and my doctor recommended that I not ever squat or deadlift at the gym again. I always thought there must still be some benefit to doing a bodyweight or modified weight squat, but I was never sure. Thanks to your continued advice and encouragement, I feel I have somewhere to start. Cheers!

[@markwhite6782]

Very well said. I was lifting for months without any squats then finally added them to my routine and they kicked my ass, I had no idea they were that difficult.

[@samuelputnam3042]

I've found that the easiest way to incorporate squats into my daily life has been to perform them while brushing my teeth. Easy 40-60 per morning/evening.

[@berbontis]

If u have an electric tootbrush

[@calebstevenson6069]

@@berbontis Why would an electric toothbrush be the prerequisite to do squats while using it? Ever heard of multitasking?

[@jobtapia1998]

If your balance is good doing them in shower works for me

[@Jarandjar]

@@calebstevenson6069 I have ADHD so not good.

[@BeHappyTo]

@@alikemaliltus it sucks but you can learn it as any other new thing. Try learning new things. I hear its good for brain health

[@fanom1]

Like the video....I am 66 and an avid hiker and road cyclist. I do the Nitric Oxide burn work out three times a day....3 sets of 4 exercises...the first is the squat....so I am doing 135 squats a day!

[@morrisbratt5662]

This really gives instant payoff after just a few minutes! I've just started my fitness journey a couple of days ago after putting it off for years, and these kinds of exercises are really the backbone in getting in to it! I've started squatting during my smoke breaks at work (another nasty habit I need to get rid of) and even after the first 5-minute squat I felt stretched out and a lot more comfortable in my body and posture. It's almost surrealistic to feel the results so incredibly quickly and really inspires one to keep working for a healthier lifestyle! Great motivator! (Sorry for all the exclamation marks I'm just so amped up by your content :D)

[@Chriscam2you]

Whenever you crave a smoke, do squats instead for a similar period of time. While squatting, absorb the knowing that you are now improving your health incrementally instead of poisoning your health incrementally. It only takes approximately 4 weeks for any activity to become habitual. In 28 days you can swap your smoking habit for a workout habit and never look back. I’ve done this now repeatedly with numerous different seemingly unshakable bad habits only to find it is actually quite easy and very effective, you only need to be staunchly disciplined for the first for weeks, after that it becomes a formed habit and thus easy to sustain long term.

[@morrisbratt5662]

@@Chriscam2you that's incredibly good advice! Replacing a habit is much easier than just breaking it for sure :D Cheers

[@chazzmccloud36]

Welcome to the club! Gotta get strong!

[@bryanbonner3407]

@@morrisbratt5662 How's it going with your goals? Thought I'd check in to cheer you on.

[@purityandplants]

Update for 2024? 😊

[@seraiahdaniella3755]

I randomly did the resting squat today during my stretching time and just saw this video. Phenomenal information and very helpful, thank you. Subscribed. 💯

[@Bailey-zh7zh]

This for me is a game changer “ it’s now part of my daily routine. Awesome bit of information!!!💪💪💪

[@joshuachristian5443]

I had a job as an illustrator for about 5 years...this was long hours sitting all day. I lost soooo much muscle mass in my legs and ass plus I gained over 50 pounds. I since have a different job that keeps me moving around on my feet all day and began to work out. I have lost more than 50 pounds and got my leg and butt muscles back and feel soooooo much better and energetic....I LOVE IT!

[@wiffleblat]

I can do 3 sets of 30 body-weight squats but if I stay down on one squat for 30 seconds or more I really struggle to get back up. Good video and useful tips and variations.

[@cryptopelgrim4751]

1 of the best fitness/health cannnels on youtube. Thank you Adam!

[@tonyk4615]

I love body weight squats. I used to have lots of knee issues and was obese. Of all the other exercises I do, I still do body weight squats every single day.

[@equestanton1017]

Just love this. All makes sense. I love sitting or resting squates. I do it as often as possible, its also nice for speaking to little children, you get their full attention this way they love it.

[@marledanimefan7186]

all the squat videos you can do i'l appreciate greatly! in my house i;m limited to bw squats and pushups so the more variation the better! As always your videos are so informative and easy to digest! keep it up!

[@gene978]

You got my ATTENTION. At almost 60 years old I know mobility is key to my independence and health. I do body weighted squats daily but not “Full Squats” I was afraid after watching you going all the way down. To my Surprise I did it with no creeks, or rattles or losing my balance. But I saved this video to remind me to at least once a week go a little further in my routine. Daily walking is also under estimated for overall health. It is so easy to fall into bad ruts like I did at the beginning of the pandemic and I gained 65lbs worth of Sugar as I watched my business of 35 years remain closed due to Pandemic. After a year we re-opened part time and WOW was I out of shape. I felt it and not because we were busy. Not use to Standing and walking to and from Guests tables welcoming them back. We’re still struggling to get the business back due to Staffing issues. So, I know I have to be responsible (and yes I lost all the Weight through walking, working, workout routine, and caloric deficit) Even my PCP Dr. Asked me how I lost the weight so he could tell his patience who are having trouble losing weight. I always say TREAT yourself First, then make sure you stick with a plan. Like Fitness Pal to count calories and choose better options.

[@Bywndr-ld5zl]

I would love to see you do a video on hanging benefits. Seeing that adds some mobility for the arms as well as grip strength, I think it would be cool for you to cover this one🙏🏽 thank you for your videos!

[@j10001]

He has a video on hanging now. It’s really good!

[@alncdr]

And so your wish has been granted

[@robdixson196]

I am working into this a bit everyday along with a strength training program centering around the barbell squat. I find myself believing this 100% as i admit i am somewhat limited in mobility in the hips and ankles. I am very much looking forward to expanding the number of body positions i can assume and produce force through without it being awkward and painful. I think it will be exactly as you say...A game changer.

[@Crimsontears83]

I started doing this squat after I moved to Japan. It was crazy hard at first because it's not common in the States but after I got used to it I feel way more flexible

[@niravelniflheim1858]

This and the resting hang have given me two exercises that are easy to incorporate into my day - thanks!

[@theproject568]

My motivation for a strict bodyweight routine always increases when I see videos like this. My workouts go through phases. I’ll stick with free weights for a couple months and then shift to mainly resistance bands and bodyweight. The problem I have is that I get bored of the routines, which encourages the switching back and forth. I try substituting different exercises at times to keep it interesting, but that levels off pretty quickly. I still enjoy working out overall, but feel like I’m going through the motions a lot of the time. I have some lean muscle mass, but am struggling to get to the next level. I’m one of those ectomorph body types. I’m trying to alter my diet to see if any different results arise. I don’t know. I guess there’s bigger issues to focus on.

[@alanclark8676]

Couldn’t agree more, I’m in EXACTLY the same place

[@CurlyWoof]

Such a nicely done video with a wide variety of camera angles and locations, even including drone shots. The content is interesting, but the way it is presented puts it over the top.

[@kris4786]

I am 44 with bad knees and sometimes had to walk with a cane. I said screw it I hurt anyway might as well excercise. I do 100 squats a day 160 push ups and use a 35lb kettle bell for other excercise. I recently bought a 25lb vest because I need more resistance. I feel great can walk and jump even run. I lost 25 pounds and built muscle. I stopped moving because it hurt but our joints and tendons get weaker just like the muscles because your not using them. The squats really helped the most it got me moving, helped with the pain and I felt better after. I started with 10 to a set. At first I could barely get down or complete the set. Now I do ten sets spread out through out the day. Some days are better and I can do more.

[@brianbadonde8700]

Try using DMSO 99.99 percent pure, diluted 50/50 rubbed on the joints, and getting prp injections they worked amazingly well for me in my right knee

[@johnjeffries5120]

Thank you for this Instructional video. One of the Biggest Challenges after age 60 is getting up and down with out Holding onto something.

[@leapintothewild]

Or grunting! (so I've heard) lol Seriously, I do a lot of balancing on one leg and squats help as well. Years of wearing heels at work did a number on my balance and arches.

[@dpaterson710]

Loved this video. One of your best so far. I’ve neglected this movement for so long and definitely feel I’ve stiffened up. Going to start doing it daily from now on. I will also have a look at the ankle mobility video as this is a problem area for me 👍

[@srserpicol]

Dude, you are awesome, i stumbled ( no pun intended) on your video and immediately incorporated both squatting and hanging , absolutely love it, they were the missing pieces of my routines .

[@MarinaValdesG]

I have been working on my ankle mobility for 2 years to be able to do a bodyweight squat. Still not there yet, but seeing improvement. At first I couldn't even get my knees at the level of my toes. Much harm has been done to our mobility by sitting all day and poor shoe options... If you struggle with something like this, be patient! Mobility takes a lot of time :)

[@frankduffy7471]

I have been squatting for a long time both body weight and addition weights. I like this channel so subscribed today.

[@seaslob2820]

It is a part of my bodyweight exercise routine mixed with skipping rope. Crossropes. Along with with resistant training with weights. It all comes together. Great channel!!!

[@seawallbird5724]

Just came upon your video on squats.. Your presentation is V good and the outdoors setting gives it a really comfortable atmosphere.. Thank for the video. I will be trying out some of the exercises. 😊👍

[@fordthefnlordasd3187]

Great advice once again bio! I've been doing a pro wrestling squat routine and one of the challenges is 500 body weight squats. You're supposed to complete it in one giant set but I'm only able to do the 500 in 10 sets of 50. Great butt and quad burn🔥

[@masteroffpeanuts]

Oh wow! I've been trying to achieve this too! Any advice you could give me?

[@CaptainBrash]

@@masteroffpeanuts not the person you asked but I would start off doing them in sets of 50. Then say you choose to do the 10 50 rep sets, try shortening the rest periods every session. Or shorten every other rest period, so eventually you will be doing 5 100 rep sets, then keep shortening the rest periods until you can do 500 in one go. Every so often try to do it amrap style (as many reps as possible) to see how you've progressed. You can also split it up throughout the day to begin with if it takes too long for you to do 500 in one session. Try to keep the rest periods as short as possible, if you start getting knee pain be careful joint pain isn't something you should just "work through" Good luck!

[@Browny84]

@@masteroffpeanuts grab yourself a deck of cards. Drop em on the floor, pick ‘em up one by one, repeat. Having something to take your mind off the burn will help.

[@Jjohnny642]

That’s great! I’m working towards that too. Right now I’m just doing a couple dozen sets of 20 throughout my day. All in a row is a very different thing. Good luck

[@Browny84]

@@jason9983 haha yeah. I commented that before I actually watched the video and saw Adam literally perform the same trick. 😂

[@GregCook68]

Excellent video! Very informative and helpful. I'm just getting back into training regularly after taking years off and body weight squats are a staple part of my new routine. Squats have proven to be one of the most beneficial aspects of my training.

[@paititi]

Your exercise videos--illustrating not only specific movements, but, as well, your philosophy and strategy regarding functional strength and fitness--are the absolute best. Thank you!

[@jefflea9239]

I do dumbbell squats at the gym, never tried this body weight squat before. I'm 59 years old and was thrilled to see that I can do this! So I'm going to add doing high rep body weight squats and improve my core and balance and stability. Thanks.

[@knockdown7getup8osda28]

Adam, I just discovered your channel. Through it, I find you provide great fitness content and training modalities. At 65, I find your teachings to be quite beneficial. As such, I intend to employ your exercise philosophy as I embark into my new daily body weight training regime. Thank you for your clear and concise explanations, as well as the knowledge base that you bring to all of us!

[@Hesgoneandwrittenitdown]

Great advice my friend. Im nearly 50 and my legs are strong and muscular and i never do leg work in the gym. I run, do plenty of brisk walks, do hill sprints, lunges up hills and bodyweight squats. Although im partial to the cheeky squat and shoulder press movement.

[@EvolveNowYoga]

Squatting everyday helped the mobility in my whole body so much! My ankles are still really stiff though!😁

[@mizukarate]

Bioneer your book got me into squats. Thanks bro.

[@TheDamianvain17]

Resisting many, MANY squat puns is so difficult to do. However, I'll simply say YAY for a squat video. Plus, really cool shots here too, even a surprise cameo, actually two. Have a great weekend Adam and The Bioneers!

[@TheBioneer]

Thanks man! Yeah I definitely missed some pun opportunities on this one 😂😂

[@shlagin9354]

I've been practicing deep squats for several months now. I now can comfortably squat for minutes at a time when initially I couldn't at all without assistance. After seeing this video I've now started including high rep squats too! Much more difficult than they may seem

[@wesleyangel777]

For decades, "NEVER squat with your knees over toes!" was holy writ and doing so got a person shamed out of the gym. Now, we have KOTG proving it all to be BS that NOBODY seemed to question. With this in mind, I wonder if we'll ever have someone to teach building strength in a slightly curved spine and it be the big epiphany. I'm curious because the spine is literally created to be super mobile, in every direction, but we teach everyone to keep a straight back for all things except for rolling. This seems unnatural to me. I understand when there's a lot of weight on your shoulders, but just like Sissy Squats benefits, wouldn't there be similar benefits from slowly training up the spine? This query is open to all, not just Adam. Thanks.

[@alejandrop.s.3942]

My lower back hurts afterwards if I go into butt wink too much. I think it's right trying to keep it straight, core engaged...

[@SuperTank121212]

Well there are things like the Jefferson Curl, and in general spine mobility is definitely a thing to be considered, look at Yoga for example. But for weightlifting, I think the lower back should be nothing more than a bridge, flexible in theory but rigid in practice.

[@EpsilonCobra]

Are you stupid or something, everyone is a scientist i see, do you think your untrained spine can hold 100kg barbell if you twist your body in a weird way? Then go on try it if you think your spine is so strong and flexible simultaneously :)

[@wesleyangel777]

@@alejandrop.s.3942 Thanks for the reply. I was thinking about movements like the Jefferson Curl and how folks are able to keep the core engaged throughout the whole movement, even though it is being bent. Also, I was thinking of how different individuals have differently shaped bodies. For me, I've never had issues. Then again, I grew up on a farm and there wasn't any talk of proper forms or techniques, just getting work done before it got too dark. As a result, my back has been very strong and I've never had issues. Have a good evening.

[@wesleyangel777]

@@SuperTank121212 Hey thanks for mentioning the JC. I was thinking about that and other movements we use to build up strength in our lower backs when I asked. Plus, I practice Yoga and animal movements daily, so what's uncomfortable to some is comfortable to me. Of course, I also have a strong lower back due to growing up on a farm where we just got work done, no talk of how to lift or move things properly. Maybe I'm lucky, or maybe my path was one of building up to having a back that can withstand more than most folks, especially those who don't do heavy physical labor for the most part and only gets a few hours per week in the gym. Have a great evening.

[@OleSmokey]

I've defied the odds because I stayed fit my whole life it does pay off. Strength endurance and flexibility make yourself hard to kill spiritually physically and mentally. Good shit boss you make me believe

[@smoadia85]

Got into the deep squat years ago when some articles came out with the term 'Asian Squat'. I'm Asian btw, and I felt curious as I couldn't deep squat. That really inspired me to deep squat daily in the morning shower for couple minutes a day. The initial start was so hard where squatting for just 30s burns the joints and muscles. My record for deep squat hold is about 10 minutes after doing that for years.

[@Coopdog1911]

Just started doing a few of these after a year recovering from surgery. I agree, this was much needed.

[@MrShagification]

My ankle flexibility is entirely what's holding me back from doing clean squats. I just can't get my foot to stay on the ground. Gonna check out the ankle video.

[@panzaratti]

the content is really great, and I also appreciate the cinematography and transitions between some of the shots

[@yugeshkk3062]

In India Every one squats everyday without a break...

[@terrystrand]

Amen on Bodyweight squats... I am a Trainer and have been preaching them for years. Thanx for posting !!!

[@thomaslux1697]

Great video! You should combine pistol squats, cossack squats, and ATG split squats into one video! I see these as all being very similar exercises (single leg squats, but with the other leg just in different positions). It'd be cool to hear your thoughts on how they relate and work together and to hear you break them down

[@ipunchsquirrels]

Good idea

[@herbertnosworthy1]

Great coverage. Did the 1mth/30 mins per day and it was agony. Biggest pain was dense wad of muscle from upper hip flexor group was getting crushed. Standing up again after a lengthy squat also tested the pain tolerance! Now I do it as 10-15 min routine to earn my second coffee each morning. And hang off a bar a lot, also as per Ido Portal.

[@timulewicz466]

Thanks man, this was a really great video, I have been doing more squats recently and resting squats in particular and my mobility has improved loads, plus my "groaning levels" have dropped considerably when i do squat down to pic something up or getting out of chairs etc 😆

[@j10001]

🤣 that’s a great reason to do squats!!

[@danielfrancis3660]

Another video on my feed has come up and it’s called ‘stop squatting’ Fortunately I can think for myself and will continue to squat.

[@andrewhooper7603]

When I was younger, I was in a deep squat picking up rocks in the back yard and my parents were laughing and telling me "you won't be able to do that when you're our age." Twenty years later, I do at least one deep squat on my birthday in front of them.

[@michaelvelasquez4780]

this made me laugh

[@zacharymaneja1207]

Thank you so much for this

[@flyingdart9819]

Who's laughing now