The #SquatUclub is now on TH-cam! 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 TH-cam 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!
My squat uses a different strategy, instead of it pronating, it externally rotates, (tibial torsion? high lateral post mobility) If i correct this although i can functionally hold the position, despite persistence, my knee still shifts valgus. Any advanced strategies?
I did these exercises yesterday and today when I was walking I already felt my glute firing. I’m excited to fix this issue and get my squats as powerful as possible! Thank you 🙏🏻
Wow. I just tried a few reps of squats with your recommendations and i can't believe the difference I felt, I have been rolling onto the outside of my feet to try to overcome valgus and thought it didn't feel right..thank you so much!
I've been trying to squat for half a year now, because I was too scared to try alone and hurt myself when I started the gym. Now I think i can squat ok and can squat deep but I start to feel a lot in my knees after my set. Always thought It was mobility so I did mobility exercises everytime I would do leg day. So now it seems it is stability causing the problem. I realised my knees caves in when going up. I will try thoses exercises from now on. I really want to have a good form, I do think about it all the time so I can lift safetly. But it is much harder than it seems and takes so much time, nobody talks about it. Thank you so much for giving us so much information ! Maybe then I can start to lift heavier by the end of this year :) I am 67 kg (girl), squat 50-55 kg, my goal this year is reaching 60-70 kg
I went to Iyengar yoga years ago to fix an issue with my hand. What i learnt is how much everything stems from developing awareness to balance in the feet. Needless to say i fixed my issue and helped the rest of my body too!
Wow thank you SO much. I've experienced knee cave like this so I'm goimg to try these out. I appreciated what you said about not always driving knees out too much if you then roll onto outer feet. This happened to me being a bit to over enthusiastic with that in a deep sweat and I strained my knee from it. Foot stability!!! Really really love and appreciate your videos super helpful
Í follow some very good fitness channels and I have never heard an explanation about strength vs stability. Very interesting! Thank you, and keep up the good videos :)
Exactly what I'm looking for! 1 quick question. What is a good rep/set/hold time for the balance and reach exercise? Thanks for all your great content!
I'm going to aim to hold for 5 seconds and every week add 5 seconds, do it for 10 min a day will be my goal, I have short quads as well which I can stretch at the same time which is useful
Dr. A, not only are you a ray of hope and happiness (I love your presentation style and character), you are also straight-up, succinct, and science-based. Thank you for lighting up our world with your positivity and enlightening us with your knowledge. I have a question: I had an ACL tear some years ago (I am now 63 years young and very active). My genu valgum came about steadily and I slightly injured my knee again but, it healed. I just have difficulty jogging or running again. Some have suggested surgery and others non-evasive physio-therapeutics. Based on these limited descriptions what would be your feedback on whether to try evasive or non-evasive solutions to my situation? I know it's tough to know for sure unless you actually see the client but, what does your experience tell you?
Fantastic content as always. I know this is an older video, but I'm combing through your stuff and I can't help but pop into the comments and thank you for the clear and concise info
I’ve always struggled with certain yoga poses and I’m weight training right now. I recognize that I have to add a lot of this proprioception stuff to really progress with compound squat strength
Do you have anything on squats for 12-14 yr olds? Teaching a Junior High athletic development class and love the content/knowledge you provide. Would love to learn more about progressions and best practices for developing squat technique in young athletes.
reemphasizing the points, you made in the how to squat video with the multiple steps. I feel like people should watch that and try to get the mechanics down there before watching this video itself.
Thanks a lot this is Gold!!!! I'm having lmy lef foot collapsing and the left knee follow by caving in straight away when Im just standing up I will start practicing all your drill and let you know in 2 to 3 weeks thanks again for sharing 🙏🔥🔥
@@nat4744 yes I saw a major difference when I included those exercice on my Glutes my knees where much stable in "sensation" but on my opinion you have to keep do in it and get in stronger and stronger at it so maybe few different level of exercice required
Hello squat university. I am also reading your recent book nowdays. And i have a question: So keeping the knee/patella midline in line with the second toe while squating single leg is not possible without caving the knee inwards? and is even not right doing so in a double leg squat when you have a normal hip anatomy? And the reasons are: natural outwards rotation of the hip and the natural movements of the tibia while knee bending aktions(squating, stairs...etc)?? Can you please clarify. I really need your help here. Thank you!
Thanks for all the great tips, my knees are caving after the dip, when I am “pushing” up during my Jerk (and a slightly during my snatch but never when I squat). Do you think this is the same issue as depicted in the video ?
Hi, could you please give me an answer to this question: i have uneven leg length so my orthopadin recommended i wear insoles in both shoes but with 1 cm height on my left shoe. I hear many experts like yourself to either train barefoot or use barefot shoes. If dont wear the insoles for just 10 minutes i start getting back pain. Are there any barefoot shoes and insole combinations that allow for height adjustment while also allowing for great foot grip on the floor? Thanks!
Good evening Squat University! Ive always had knee valgus and never understood why shaped like bell bottom jeans. In the last couple of months though I've been having knee pain and I also happen on the same side have a Taylor's bunion which I believe is affecting my shoe shape, and possibly in Combo with knee valgus. My question is if you have any suggestions for toe correction so I can also get the knees working again.
Great video again! Can u do a video about strengthening the tendons of the rotator cuff/ recovering from partial tears of the rotator cuff and rotator cuff tendonitis.
Does this also work for walking and running or you have you some different exercises for that? I have recently started running again and after a few sessions i noticed alot of pain in both my inner knee's. Then someone saw me walking and noticed that appartenly my knee's and ankle's cave in somewhat. For squats i don't really have this problem since i always make sure my knee's are pointed out.
I have a bit of lateral pelvic tilt which causes one of my legs to be a bit longer than the other. In a squat position, you can see one of my hips sits lower than the other. This also causes stability issues. Any advice or tips on how to remedy this? Thanks!
I can’t improve my right ankle mobility:( Ive been doing your stretches, mobility work and foam roalling but it’s just like something in my ankle stops my tibia from moving forward
If you have reached your max potential in ankle mobility I would highly suggest wearing a weightlifting shoe with a raised heel when barbell training. I still want you to try and work on the ankle mobility but when its time to lift, a heeled shoe can be extremely helpful.
@@SquatUniversity how feasible do you think it is to squat to proper depth in a high bar squat with flat shoes. I have the same problem and barely make parallel.
Great advice! Sometimes I work with clients who lack the balance to do a single leg squat, could I have them perform a split squat with the band around their knee as a regression?
I have valgus knee and sometimes I think that I'll never deep squat. It's really hard to me! I've improved a little but there's still a lot to improve. I can only squat with my feet wide open and my spine tilted very far forward. It's very uncomfortable. I'm going to test these exercises to see if anything changes. I hope so
For the standing foot, on the single leg exercises, can I use my natural foot position (toes rotated outwards somewhat) or must the toes point straight forward like in the video? I feel I struggle to squat down if my toes point dead straight. Cheers
The flat feet squad is a new bodybuilding method tho. The old school bodybuilders used to squad on their toes. And from personal recovery from cachexia ( unexplained extreme weight lost ) looks like anorexia, but the difference that it is completely non intentional, usually cancer patients have this. I tend to say that during recovery squatting on my toes gave my most progress in addition to flat feet.. I haven't watched many of your other videos, do you have any comment on toe squad vs full flat feet squad? If so, excuse my comment, i will make then further research through your videos. Gratitude and regards, - Lyubomir.
Hey, chould you try to identify(write/make a video of a full body mobility screen) what minimal mobility would be necessary for different strength athletes? For example, I'm a powerlifter with pretty abyssmal shoulder rotation and can't quite fully extend my elbows aswell as a stiff T-spine. However, I'm seeing similar lack of mobility in many other powerlifters around my level som I don't know if it's something I need to adress or if it even helps me lift more. I've suffered a bit of nerve pain which my physical therapist saysis probably caused by my lack of rotation, however, given that many many other strength athletes have the same stiffness without pain makes me a bit worried that trying to fix it would be detrimental to my powerlifting
Okay, I'm 62. Your videos have greatly helped my squat and my deadlift but as much as I work on it I just have the hardest time balancing on one leg so doing any single leg movements always requires me to use something to at least have within reach to stabilize myself. Is there a program you can recommend for those of us with age related instability?
Hi What sort of sets and reps should you be performing this or should it be a warm up before you squat i have a problem that both knees cave in on my clean and squat
Thank you very much your explanations are great and really help in focusing the problem and the way to solve it. I am dealing with an imbalance in the pelvis that is putting pressure on the vmo. I want to understand if the vmo pain is really due to the imbalance or something else?
hey Aaron are there any negative force on the knees if I push my knees to the side of the feet and point the feet more forward, my anatomy is build for that squat similar to your squat with feet narrow and knees out, if I place my knee over toes my feet collapse from the outside, that's why I like to push them outside it's more natural movement
![Get Rid of Knee Pain Fast [4 PROVEN STRATEGIES]](http://i.ytimg.com/vi/MnssBu_cmC0/mqdefault.jpg)
![Get Rid of Butt Wink [Proper Squat Form Guide]](http://i.ytimg.com/vi/GuWxLb-iYlg/mqdefault.jpg)
The #SquatUclub is now on TH-cam! 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 TH-cam 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!
Today's winner is: @Frankie
My squat uses a different strategy, instead of it pronating, it externally rotates, (tibial torsion? high lateral post mobility) If i correct this although i can functionally hold the position, despite persistence, my knee still shifts valgus.
Any advanced strategies?
Nobody takes the time to break things down, explain concepts and give progressions like you do! Thank you!
I did these exercises yesterday and today when I was walking I already felt my glute firing. I’m excited to fix this issue and get my squats as powerful as possible! Thank you 🙏🏻
hey king, is it fixed?
Hey man, any progress ?
Great point about difference between strength and stability. I love this content, man. 👊
Thank YOU!
1) 4:16
2) 8:08
3) 10:34
Wow. I just tried a few reps of squats with your recommendations and i can't believe the difference I felt, I have been rolling onto the outside of my feet to try to overcome valgus and thought it didn't feel right..thank you so much!
I'm a physiotherapist student in France and I wanted to say thank you, this is a really goood video ! 😄
Same but different country!
I've been trying to squat for half a year now, because I was too scared to try alone and hurt myself when I started the gym. Now I think i can squat ok and can squat deep but I start to feel a lot in my knees after my set. Always thought It was mobility so I did mobility exercises everytime I would do leg day. So now it seems it is stability causing the problem. I realised my knees caves in when going up. I will try thoses exercises from now on. I really want to have a good form, I do think about it all the time so I can lift safetly. But it is much harder than it seems and takes so much time, nobody talks about it. Thank you so much for giving us so much information ! Maybe then I can start to lift heavier by the end of this year :) I am 67 kg (girl), squat 50-55 kg, my goal this year is reaching 60-70 kg
is it fixed gurl?
What a gem of a channel.
No words can describe your value and contrubiton to the sport world.. Thank you dr :) i hope one day i can meet with you💪🏼
I went to Iyengar yoga years ago to fix an issue with my hand. What i learnt is how much everything stems from developing awareness to balance in the feet. Needless to say i fixed my issue and helped the rest of my body too!
That’s priceless!! Thank you! Greetings from Italy 🇮🇹
Best knee Valgus video ever!
I definitely needed to see this video. My squat form is terrible but this is the exact thing I feel I've been struggling with.
Wow thank you SO much. I've experienced knee cave like this so I'm goimg to try these out. I appreciated what you said about not always driving knees out too much if you then roll onto outer feet. This happened to me being a bit to over enthusiastic with that in a deep sweat and I strained my knee from it. Foot stability!!! Really really love and appreciate your videos super helpful
Í follow some very good fitness channels and I have never heard an explanation about strength vs stability. Very interesting! Thank you, and keep up the good videos :)
Such a great video Dr. Horschig. Thank you. Blessings.
You're so welcome.
Love your videos!!! You break everything down perfectly. I am going to include the banded pause body squats in my warm up routine.
The amount of effort you guys put in is tremendous
I really appreciate it!
i paid $160 to a physyio to get all the info you just described in this video for free.
“Phsyios hate this simple method!” Except this time it’s not a scam lol
I did worse don't worry😅
Thanks this week was first time I've noticed my knees shifting so much... Time to correct it with your help
I love this guy
Becoming more stable resulting in higher squat PR
Man, this guy is amazing
Exactly what I'm looking for! 1 quick question. What is a good rep/set/hold time for the balance and reach exercise? Thanks for all your great content!
I'm going to aim to hold for 5 seconds and every week add 5 seconds, do it for 10 min a day will be my goal, I have short quads as well which I can stretch at the same time which is useful
Great advice for preventing injury
Thank you for making so many great cideos
just discovered you now. The most informative channel. Awesome job!
I love you man, thank you very much for everything.
Dr. A, not only are you a ray of hope and happiness (I love your presentation style and character), you are also straight-up, succinct, and science-based. Thank you for lighting up our world with your positivity and enlightening us with your knowledge. I have a question: I had an ACL tear some years ago (I am now 63 years young and very active). My genu valgum came about steadily and I slightly injured my knee again but, it healed. I just have difficulty jogging or running again. Some have suggested surgery and others non-evasive physio-therapeutics. Based on these limited descriptions what would be your feedback on whether to try evasive or non-evasive solutions to my situation? I know it's tough to know for sure unless you actually see the client but, what does your experience tell you?
Going to add some of these to my Squat warm-up! #SquatUclub
Hope they can help!
Great explanations as always doc. Thank you for your great content!!
Fantastic content as always. I know this is an older video, but I'm combing through your stuff and I can't help but pop into the comments and thank you for the clear and concise info
I’ve always struggled with certain yoga poses and I’m weight training right now. I recognize that I have to add a lot of this proprioception stuff to really progress with compound squat strength
Thanks Aaron this video was amazing.
Dude ur a genius.
Nice explanation ❤
Thanks for sharing this information.
Thanks for such a great video!!!
Awesome lesson, as always, Doc!
This is how i torn my lateral collateral knee ligament, haven't been able to squat since, saddens me
Do you have anything on squats for 12-14 yr olds? Teaching a Junior High athletic development class and love the content/knowledge you provide. Would love to learn more about progressions and best practices for developing squat technique in young athletes.
Last two minutes of this video 💪🏾💪🏾💪🏾💪🏾
This is awesome I have this problem and have been trying to fix it 🤯.
Thanks for the advice🙏
this is some grueling work, but i know it will pay off in the future! my glutes are burning!!
Awesome video
reemphasizing the points, you made in the how to squat video with the multiple steps. I feel like people should watch that and try to get the mechanics down there before watching this video itself.
This gye is the GOAT
Loved this! Need to work on my technique and firm instead of just trying to move more weight. Very helpful! #squatuclub
Glad to help!
Thank you for sharing this. I have problem with my knees.Very helpful. Greetings from Europe :)
You're so welcome! Hope they can help!
Great info as always. Being flat footed like me feels like twice the burden. Will def try these exercises. #SquatUclub
Hope they can help!
11:20 gotta add that to my routine. Practice at base
Thanks a lot this is Gold!!!! I'm having lmy lef foot collapsing and the left knee follow by caving in straight away when Im just standing up I will start practicing all your drill and let you know in 2 to 3 weeks thanks again for sharing 🙏🔥🔥
have you seen progress?
@@nat4744 yes I saw a major difference when I included those exercice on my Glutes my knees where much stable in "sensation" but on my opinion you have to keep do in it and get in stronger and stronger at it so maybe few different level of exercice required
Awesome 👍🏼
the Best!
Honored
Thanks ! Very helpful
Hello squat university. I am also reading your recent book nowdays. And i have a question:
So keeping the knee/patella midline in line with the second toe while squating single leg is not possible without caving the knee inwards? and is even not right doing so in a double leg squat when you have a normal hip anatomy?
And the reasons are: natural outwards rotation of the hip and the natural movements of the tibia while knee bending aktions(squating, stairs...etc)??
Can you please clarify. I really need your help here.
Thank you!
Great content, thanks!!!!
Thank you so much ❤️
Fantastic!
Thanks. Great advice🤔🥝🇳🇿
Very good explanations! Maybe a random question, can the foot placement in the beginning of the video also be applied in cycling?
Good vid. Thanks
Thanks for all the great tips, my knees are caving after the dip, when I am “pushing” up during my Jerk (and a slightly during my snatch but never when I squat). Do you think this is the same issue as depicted in the video ?
Does this works for when the knee caves in when I stand or walk ?? Or only when squatting
Hi, could you please give me an answer to this question: i have uneven leg length so my orthopadin recommended i wear insoles in both shoes but with 1 cm height on my left shoe. I hear many experts like yourself to either train barefoot or use barefot shoes. If dont wear the insoles for just 10 minutes i start getting back pain. Are there any barefoot shoes and insole combinations that allow for height adjustment while also allowing for great foot grip on the floor? Thanks!
Omgosh thank you so much
superrr helpful thank you for this
life saver brother
Help a lot! Thank you!
Good evening Squat University! Ive always had knee valgus and never understood why shaped like bell bottom jeans. In the last couple of months though I've been having knee pain and I also happen on the same side have a Taylor's bunion which I believe is affecting my shoe shape, and possibly in Combo with knee valgus. My question is if you have any suggestions for toe correction so I can also get the knees working again.
Great video again! Can u do a video about strengthening the tendons of the rotator cuff/ recovering from partial tears of the rotator cuff and rotator cuff tendonitis.
Plz make a video on how to do Olympic lifting (basics covered)
Does this also work for walking and running or you have you some different exercises for that? I have recently started running again and after a few sessions i noticed alot of pain in both my inner knee's. Then someone saw me walking and noticed that appartenly my knee's and ankle's cave in somewhat.
For squats i don't really have this problem since i always make sure my knee's are pointed out.
Same question here! Did u find an answer yet?
I have a bit of lateral pelvic tilt which causes one of my legs to be a bit longer than the other. In a squat position, you can see one of my hips sits lower than the other. This also causes stability issues. Any advice or tips on how to remedy this? Thanks!
Chris, were you able to dig for info on your case? I'm having the same issue.
@@nat4744I had similar issues......Now I hv made significant improvements
I can’t improve my right ankle mobility:( Ive been doing your stretches, mobility work and foam roalling but it’s just like something in my ankle stops my tibia from moving forward
If you have reached your max potential in ankle mobility I would highly suggest wearing a weightlifting shoe with a raised heel when barbell training. I still want you to try and work on the ankle mobility but when its time to lift, a heeled shoe can be extremely helpful.
Can you pls explain how weight lifting shoes will help in ankle mobility? Thanks
@@JATHARMOHAN they doesn't. But it's simple, those shoes elevate the heel so your ankle has to do less rom
@@SquatUniversity how feasible do you think it is to squat to proper depth in a high bar squat with flat shoes.
I have the same problem and barely make parallel.
Im on the same boat as you
My physical therapist never explained it this well. Now I see.
12:15 Stability vs Strength
Great advice! Sometimes I work with clients who lack the balance to do a single leg squat, could I have them perform a split squat with the band around their knee as a regression?
I have valgus knee and sometimes I think that I'll never deep squat. It's really hard to me!
I've improved a little but there's still a lot to improve. I can only squat with my feet wide open and my spine tilted very far forward. It's very uncomfortable. I'm going to test these exercises to see if anything changes. I hope so
For the standing foot, on the single leg exercises, can I use my natural foot position (toes rotated outwards somewhat) or must the toes point straight forward like in the video? I feel I struggle to squat down if my toes point dead straight. Cheers
Damn good ❤
SU! Please make a video on box squats and Westside Barbell
The flat feet squad is a new bodybuilding method tho.
The old school bodybuilders used to squad on their toes. And from personal recovery from cachexia ( unexplained extreme weight lost ) looks like anorexia, but the difference that it is completely non intentional, usually cancer patients have this. I tend to say that during recovery squatting on my toes gave my most progress in addition to flat feet..
I haven't watched many of your other videos, do you have any comment on toe squad vs full flat feet squad? If so, excuse my comment, i will make then further research through your videos.
Gratitude and regards,
- Lyubomir.
Very Nice!!!!!
Love from philippines
Thank you ❤️
my left knee caves in whenever my left foot is on the 9pm position when cycling. gotta try these exercises.
Can these exercises rehab patella femoral syndrome (runner’s knee)? I have been trying a lot of things and hasn’t been helping.
Hey, chould you try to identify(write/make a video of a full body mobility screen) what minimal mobility would be necessary for different strength athletes? For example, I'm a powerlifter with pretty abyssmal shoulder rotation and can't quite fully extend my elbows aswell as a stiff T-spine. However, I'm seeing similar lack of mobility in many other powerlifters around my level som I don't know if it's something I need to adress or if it even helps me lift more. I've suffered a bit of nerve pain which my physical therapist saysis probably caused by my lack of rotation, however, given that many many other strength athletes have the same stiffness without pain makes me a bit worried that trying to fix it would be detrimental to my powerlifting
Συγχαρητήρια!
Okay, I'm 62. Your videos have greatly helped my squat and my deadlift but as much as I work on it I just have the hardest time balancing on one leg so doing any single leg movements always requires me to use something to at least have within reach to stabilize myself. Is there a program you can recommend for those of us with age related instability?
Informative
is it possible the knee cave is so that people can create hip external rotation and stability to create more force?
do you have tips for internally rotating knees when using for example the leg extension?
The back ground music should have been low volume ....can't afford to loose listening to your wisdom..it just blows my mind away...
Hi What sort of sets and reps should you be performing this or should it be a warm up before you squat i have a problem that both knees cave in on my clean and squat
hi.can you do a video for pistol squat from A to Z with some dumbbell?
Thank you very much your explanations are great and really help in focusing the problem and the way to solve it. I am dealing with an imbalance in the pelvis that is putting pressure on the vmo. I want to understand if the vmo pain is really due to the imbalance or something else?
Regards from Israel
hey Aaron are there any negative force on the knees if I push my knees to the side of the feet and point the feet more forward, my anatomy is build for that squat similar to your squat with feet narrow and knees out, if I place my knee over toes my feet collapse from the outside, that's why I like to push them outside it's more natural movement