Squat mobility sequence 1. Goblet squat with support:10×3" hold 0:50 2. Box squat ankle stretch: 5×10" hold 1:36 3. Support squat: 30" hold 2:30 4. Lateral tibial glide: 5x5- 10" hold 4:25 5.Goblet squat with support:10x3" hold 5:46 6.Hero pose:60" hold 6:30 7. Support squat: 30" hold 8:33 8.Banded joint mobilization: 10×2" hold 10:00 9.Goblet squat: 10×3" hold 11:40
This information really is amazing. I’m a student going for my physical therapy degree and I have to say Aaron you’re a role model for many including myself. Thank you for all you do here on youtube!
Having had both of my hips replaced last year (at 30) and never possessing the range of motion to do anything resembling a squat this channel is invaluable! Thank you 🙏
Started following your channel and I have seen great progress in my squats, from depth to form. Had to reduce the weight so I could rebuild my technique, and finally starting to hit those heavy weights again! Thank you!
My trainer and I did this A-Z, did my first weighted barbel squat to a 12" box (I'm 6'1")!! But it took us 30 mins lol, once I have the cadence memorized I should be "well on my way!" Thank you!❤
Check out this guys podcast, it’s pure gold. Just bought rebuilding milo can’t wait for it to get here, you and K Star are legends and have helped millions❤️
@2:10/5:24 I recently started trying this as a step lunge movement. but also grabbing a hand railing in front for balance. Hoping it will carry over 😁.
I always had an impingement on the outside of my left leg ankles after my leg days. After watching SU & performing the tibial rotation hold, and other ankle & hip mobility pre-warmup exercises, the pain/impingement has completely vanished!!
Thank you so much for this video! I can’t wait to try this. I just got your book a couple weeks ago…it’s really awesome to see the banded joint mobilization part on video! I do have one question… can you clarify what you mean when you say, “exaggerated foot position”?
Thanks a lot for the content guys! Great quality stuff. Just wondering, do you recomend doing it right before a squat session or you can execute it at another time and still get consistent results in terms of mobility increase?
Hi my squat mobility is very poor though been doing all sorts of hip ankle inner groin stretching etc to improve my squats slowly improving little by little Will add your routine into my training Thanks
This is excellent, thank you! If someone wants to work on thoracic/shoulder mobility for a better upright posture and easier time grabbing the bar, could you do the same kind of sequence of squat→upper body movement/stretch?
This is such a great routine THANK YOU! But please can you give some info about programinga mobility routine like this. Should I do it before heavy squatting, everyday, only as a mobility session alone? Should I be doing a period of only mobility work?
Thank you for the good content! I'll say something I believe can sound weird or funny, but it is a serious comment. In your studies or experience, have you ever come across any relation between squads and hemorrhoids issues? Either related to the effort or only to the body position.
Thank you so much for your content. I've been watching several videos and I learned so many things thanks to you 🙏 I've had pain in my right hip for years every time I get in the bottom of the squat. In addition to the pain I get frustrated because I often have to interrupt my workouts and program. I tried the Banded Joint Mobilization exercise and it killed me!! I felt better right after a set so I did another one. It's the internal rotation that hurts me, I use different angles and rubber bands. I also noticed that when I stretch my right ankle I have a pain that comes from the inside of the ischio and which doesn't allow me to fully stretch that ankle... any idea of what could it be or how to fix it?
Any recommendations when you are feeling pain behind your knee (it seems that it branches of from my ankle)? I can tell it’s definitely impacted my squatting ability
I really hope this is going to help. My ankles are tight after all those years walking in shoes with drop and multiple sprains. Makes it really hard to squat properly, especially being 6'7 with longs legs...
Hello Dr. Aaron Horschig, I was wondering if you could offer some advice for someone with a congenital hip issue. I am a 6ft 3 male with long legs and a short torso (with long arms). I just recently got an MRI after years of hip and knee issues resulting from improper squat/deadlift form (atleast this is when my pain appeared). The specialist's notes (I have a copy of the MRI report) mention that I have "Acetabulum [that] is mildly underdeveloped superiorly on a congenital basis. The labrum appears underdeveloped anterosuperiorly". My family doctor basically explained to me that I have small, or underdeveloped hips so lack a full range of motion. Finding an Orthopedist with a sports background is extremely hard to do in my city. I was wondering if you could offer any advice on how to find a healthy squat position, as I absolutely want to continue to lift for the rest of my life for health and physique reasons. I am 27. I'll take any advice at all, are you taking online consultations? As I am located in Canada. Cheers.
It depends on what you need. I would say for someone who needs a lot of mobility work this could be a pre-workout routine. You could also modify and just do part of it so that you're not taking too much time before your training (for example just the top half of the routine).
But also - see how the stretches are only 10" long. We don't do long duration stretches for the calf work as we want to be able and keep your power development high.
How do ankles get tight? I have a friend that lightly played sports & has only been lifting for a year & he can pass the ankle dorsiflexion test in front of a wall but I've been lifting for a few years & working on stretching my calves & doing ankle mobilizations almost every day but I still can't pass the ankle dorsiflexion test against a wall. Feels unfair (I've never significantly sprained either of my ankles btw)
Its genetics but the real problem is you not strengthening your ankles. You need to do reps with a band. Get the full range of motion. Do tib raises and calf raises with the full range of motion. Get a tib bar
Dr Aaron, thank you so much for this. You have no idea how much it means to me. Should I use my CorrectToes when doing this routine or just go completely barefoot?
My physiotherapist told me that its better to squat with your toes pointed at 45 degree out to prevent pain on the outside of the knee, when I used to squat with my toes more straight. What are your thoughts on that since you seem to squat straight?
What if my mobility is too limited to do the mobility drill? My calves don't even come close to.being able to touch my thigh. It just won't go even with no weight
With the banded joint mobilization are you pushing your knees in and outwards with the leg muscles or are you only using your hand too? This is a bit unclear to me
Love this. I like to squat ATG, it doesn't bother me at all and feels great. But should I continue squatting deep in flats, or should I get squat shoes?
Any tips for heavier folks? In some positions, like on leg press machine, I feel like my limitations are sometimes due to my belly coming up against my legs + general leg mass that limit ROM. Will give this a try, regardless, of course!
No idea if you still need advice, but the youtube channel Renaissance Periodization has a really good instructional video on the leg press which might help.
Some athletes take a very wide stance for powerlifting as the competition only requires hip crease below the tops of the knees for a passing lift. So it's very sport specific. It's not right for everyone - even every powerlifter.
The hardest and most annoying issue for most people isn't not being able to squat deep It's not being able to prevent their upper body from leaning forward and can't keep it upright so a high bar would be basically impossible for them and they go for lowbar as a result
After this 10 minute routine, should we go right into our working sets for squats? Or should we then still warm up the barbell and work our way up to our working sets?
@@syahrules I’ve been meeting with my physical therapist every twice a week since I had lower back pain and what really was helpful practically among what he said was don’t tryna be an athlete. And he recommended me some other exercises instead of back squat like goblet squat and split squat etc
Do ankle mobility stretches I know you've tried them as you've said But what helped me was doing calf raises single leg at a time on the stairs getting full range of motion up and down and feeling every stretch
I just tried this.. the tibia rotation drill was hard an my left side. Right side I could activate my glute no matter how deep i went. Left side it pinched in the front of my hip and the deeper I went I couldn’t really activate my glute anymore. Any tips to get that pinching in the front to go away.
dear squat university, I can not perform the snatch. I can power snatch the bar over my head, because the weight is not the problem. However i cannot squat with the bar over my head. Ive tried just the bar and even a pvc pipe. Practically it must be my mobility. this must be a common problem. can you make a vid on snatch mobility?
@@BOWShortClips yep I'm not sure why it even exist ( its doesn't seem do anything other lifts don't cover ) but apparently its one of the top 5 compound lifts. SMH gotta do what ya gatta do. Ill try the bar every day for a month and some stretches to warm up and post if anything changes.
@@JZ-xu3vg It's definitely a full body move, balance, timing and strength. I'm young but I don't think snatches are a good exercise IMO because they seem way too risky and bad for the shoulders. My rotary cuffs feel like they are about to be snapped off and I feel like I'm gonna dislocate my shoulders. No thanks. I'll stick to squatting lol
@@BOWShortClips well like I said I can power snatch a fair amount of weight but when I squat with it, it feels like my whole back cramps with a huge amount of pain. My thoracic, hip, and shoulder range of motion are fine. back and front squats are fine. I guess some people just cant snatch lawl
Squat mobility sequence
1. Goblet squat with support:10×3" hold 0:50
2. Box squat ankle stretch: 5×10" hold 1:36
3. Support squat: 30" hold 2:30
4. Lateral tibial glide: 5x5- 10" hold 4:25
5.Goblet squat with support:10x3" hold 5:46
6.Hero pose:60" hold 6:30
7. Support squat: 30" hold 8:33
8.Banded joint mobilization: 10×2" hold 10:00
9.Goblet squat: 10×3" hold 11:40
This information really is amazing. I’m a student going for my physical therapy degree and I have to say Aaron you’re a role model for many including myself. Thank you for all you do here on youtube!
I"m honored to hear!
Aaron is just a saviour 🙌
Physical therapy student here as well. I appreciate these videos a a lot
@@SquatUniversity i want talk to you sir i have send you messages in Instagram 20 times but you will not reply my message plz help me..🙏
I always look forward to these mobility/stability exercises to improve my squats and eliminate some sporadic pain. Thanks as always!
You're welcome!
Having had both of my hips replaced last year (at 30) and never possessing the range of motion to do anything resembling a squat this channel is invaluable! Thank you 🙏
Bedankt
Started following your channel and I have seen great progress in my squats, from depth to form. Had to reduce the weight so I could rebuild my technique, and finally starting to hit those heavy weights again! Thank you!
As a DPT I have to say that you’ve been making one of the best advice videos on TH-cam!
My trainer and I did this A-Z, did my first weighted barbel squat to a 12" box (I'm 6'1")!! But it took us 30 mins lol, once I have the cadence memorized I should be "well on my way!" Thank you!❤
Pain free squats after 3 times though this session. I think it was the Tibial rotation that fixed me! Thanks
Yes! I needed this! I'm barely bringing my thighs below parallel nowadays when I used to be able to go so much deeper. Great content! 👏👍👌
Thank you - hope this can help!
This year i am going to study physical therapy on university and i gotta say that Aaron was my inspiration to choose this curse!
Check out this guys podcast, it’s pure gold. Just bought rebuilding milo can’t wait for it to get here, you and K Star are legends and have helped millions❤️
Thank you very much guys for this video! Will do it tomorrow before my squads. I love squads! Best regards from Germany ✌️
@2:10/5:24 I recently started trying this as a step lunge movement. but also grabbing a hand railing in front for balance.
Hoping it will carry over 😁.
So nice to know that Shaggy has hobbies outside of solving ghost mysteries
Just subscribed. You are great Doc. Mirabai Chanu is from my community. Thanks for fixing her problems six months ago!
this is amazing thank you both!
Yes happy to see it so soon!
Can’t thank you enough for all your help!!!
Oh wow I'm gonna do this to warm up for my lower body sessions too
Yessss. Can you make a similar video for overhead pressing too??
I always had an impingement on the outside of my left leg ankles after my leg days.
After watching SU & performing the tibial rotation hold, and other ankle & hip mobility pre-warmup exercises, the pain/impingement has completely vanished!!
Thank you so much for this video! I can’t wait to try this.
I just got your book a couple weeks ago…it’s really awesome to see the banded joint mobilization part on video!
I do have one question… can you clarify what you mean when you say, “exaggerated foot position”?
Gold. So using this before my next squat day!
Thank you so much I have years doing squats wrong way injuries know I'll go heavy happy me tjo
Thanks a lot for the content guys! Great quality stuff. Just wondering, do you recomend doing it right before a squat session or you can execute it at another time and still get consistent results in terms of mobility increase?
What I used every week 👍💪🔥
Thanks alot
Hi my squat mobility is very poor though been doing all sorts of hip ankle inner groin stretching etc to improve my squats slowly improving little by little Will add your routine into my training Thanks
thank you!!!!!
You're welcome!
Great information as always! Much appreciated content!!
Thanks!
Shoutout to Chad Vaughn for doing the insta model pose at 7:04 😂 didn’t know it was a great mobility drill as well
When should I do this routine? After workout, before or separate
Feels good to be so early
How often? Every day? Before squatting? After? Outside a regular workout?
Book marked, very useful video
Could you also do a video about hip opening / sumo deadlift warm up? :)
Tomorrow i am training legs and i will try this mobility drills
This is excellent, thank you!
If someone wants to work on thoracic/shoulder mobility for a better upright posture and easier time grabbing the bar, could you do the same kind of sequence of squat→upper body movement/stretch?
Love your content sir
Thank you
This is such a great routine THANK YOU! But please can you give some info about programinga mobility routine like this. Should I do it before heavy squatting, everyday, only as a mobility session alone? Should I be doing a period of only mobility work?
Should we do this as a squat warm up?
To start this sequence do we need a general warm-up or a specific lower body warm-up?
Please also make dedicated Physiotherapy practical educational videos...
These vids 🔥
Thanks
100 push ups
100 pull ups
100 squats
10 km a day
And a daily banana
Is it fine to do this routine every morning or should it be reserved as a part of a squat warm-up ?
You could do it every morning - nothing wrong with that.
@@SquatUniversity thanks a lot !
Wow I've never done squats in front of a mirror till the other day. Boy do I need to do this and get both sides evened out!
Thank you for the good content! I'll say something I believe can sound weird or funny, but it is a serious comment. In your studies or experience, have you ever come across any relation between squads and hemorrhoids issues? Either related to the effort or only to the body position.
Thank you so much for your content. I've been watching several videos and I learned so many things thanks to you 🙏
I've had pain in my right hip for years every time I get in the bottom of the squat. In addition to the pain I get frustrated because I often have to interrupt my workouts and program. I tried the Banded Joint Mobilization exercise and it killed me!!
I felt better right after a set so I did another one. It's the internal rotation that hurts me, I use different angles and rubber bands.
I also noticed that when I stretch my right ankle I have a pain that comes from the inside of the ischio and which doesn't allow me to fully stretch that ankle... any idea of what could it be or how to fix it?
Any recommendations when you are feeling pain behind your knee (it seems that it branches of from my ankle)? I can tell it’s definitely impacted my squatting ability
Can you make a video about the mobility for the "Squat Jerk"?
Need that!!
Squat jerk?
@@allisoncase8945 Yes
Gabriel Cornejo what is that? Are you trying to say Split Jerk?
@@allisoncase8945 No, see this. th-cam.com/video/Dg-vI2KjG3k/w-d-xo.html
Nice! 👌🏼
I really hope this is going to help. My ankles are tight after all those years walking in shoes with drop and multiple sprains. Makes it really hard to squat properly, especially being 6'7 with longs legs...
Hello Dr. Aaron Horschig, I was wondering if you could offer some advice for someone with a congenital hip issue. I am a 6ft 3 male with long legs and a short torso (with long arms). I just recently got an MRI after years of hip and knee issues resulting from improper squat/deadlift form (atleast this is when my pain appeared).
The specialist's notes (I have a copy of the MRI report) mention that I have "Acetabulum [that] is mildly underdeveloped superiorly on a congenital basis. The labrum appears underdeveloped anterosuperiorly". My family doctor basically explained to me that I have small, or underdeveloped hips so lack a full range of motion. Finding an Orthopedist with a sports background is extremely hard to do in my city. I was wondering if you could offer any advice on how to find a healthy squat position, as I absolutely want to continue to lift for the rest of my life for health and physique reasons. I am 27. I'll take any advice at all, are you taking online consultations? As I am located in Canada.
Cheers.
Would you say do this before squats or on a non squat day because it’s so much stretching??
It depends on what you need. I would say for someone who needs a lot of mobility work this could be a pre-workout routine. You could also modify and just do part of it so that you're not taking too much time before your training (for example just the top half of the routine).
But also - see how the stretches are only 10" long. We don't do long duration stretches for the calf work as we want to be able and keep your power development high.
@@SquatUniversity thanks so much! Huge fan
@@blakelightsey8094 You're welcome - and THANK YOU!
How do ankles get tight? I have a friend that lightly played sports & has only been lifting for a year & he can pass the ankle dorsiflexion test in front of a wall but I've been lifting for a few years & working on stretching my calves & doing ankle mobilizations almost every day but I still can't pass the ankle dorsiflexion test against a wall. Feels unfair (I've never significantly sprained either of my ankles btw)
Genetics play a large role
Its genetics but the real problem is you not strengthening your ankles. You need to do reps with a band. Get the full range of motion. Do tib raises and calf raises with the full range of motion. Get a tib bar
Dr Aaron, thank you so much for this. You have no idea how much it means to me. Should I use my CorrectToes when doing this routine or just go completely barefoot?
i experienced with broken achilles. is it ok to follow your program?
My physiotherapist told me that its better to squat with your toes pointed at 45 degree out to prevent pain on the outside of the knee, when I used to squat with my toes more straight. What are your thoughts on that since you seem to squat straight?
You should check out his other videos on the squat stance and how your hip anatomy affects what your ideal bottom stance should be like.
2:08 Felt a lil pain in my left knee(in the right side) while doing this. Ummm any help with that?
What if my mobility is too limited to do the mobility drill? My calves don't even come close to.being able to touch my thigh. It just won't go even with no weight
Should these be done daily before squatting or a few times a week?
i will use his 5 min warmup before squats and this mobility on off days
With the banded joint mobilization are you pushing your knees in and outwards with the leg muscles or are you only using your hand too? This is a bit unclear to me
Mira Bai chanu win silver medal in Olympics 🇮🇳
After the hip mobilization I got some lower back pain on both sides. Is that normal?
Love this. I like to squat ATG, it doesn't bother me at all and feels great. But should I continue squatting deep in flats, or should I get squat shoes?
Check out the Bearfoot Ursus
idk
What's the purpose of raising the heels during the squat with the plate?
👍
Any tips for heavier folks? In some positions, like on leg press machine, I feel like my limitations are sometimes due to my belly coming up against my legs + general leg mass that limit ROM. Will give this a try, regardless, of course!
No idea if you still need advice, but the youtube channel Renaissance Periodization has a really good instructional video on the leg press which might help.
What is your take on these videos I keep seeing pop up with having a very wide stance when doing power lifting?
Some athletes take a very wide stance for powerlifting as the competition only requires hip crease below the tops of the knees for a passing lift. So it's very sport specific. It's not right for everyone - even every powerlifter.
My Achilles’ tendons are short asf. I can barely Bend my ankles forward I hope I can get them stretched longer over time
Should this be performed before or after a strength session?
Before, as warm up before squat
is this something you could do daily to improve squat or is it meant to just be done before a workout?
You can definitely do this daily
Would I do this before or after a gym session?
What about the left ribcage being compressed and right being "empty" causing neck ache due to the compression
А как часто нужно это выполнять?
Hey! On the banded hip mobility, I get a pinch when I pry open the hip, not push in. Is that an impingement?
I'm here because of Chad Vaughn. I don't know the other guy.
The hardest and most annoying issue for most people isn't not being able to squat deep
It's not being able to prevent their upper body from leaning forward and can't keep it upright so a high bar would be basically impossible for them and they go for lowbar as a result
Do people with not-so-good mobility struggle with this? Just curious cuz I'm not necessarily flexible but I can perform high bar ATG squats just fine.
I can easily squat deep but I'm still gonna try it more mobility the better
After this 10 minute routine, should we go right into our working sets for squats? Or should we then still warm up the barbell and work our way up to our working sets?
I think you still need to work your way up since this drill is « just » priming your body for the squat patern and not for the weight
@@osteotter well said
Hey while squatting my bar slides forward from left side. Can you please tell me what can be the issue.?
I have tried everything but nothing seems to work, I can't squat without squat shoes.
are you able to afford a physical therapist? if so, it might be worth the try
@@syahrules I’ve been meeting with my physical therapist every twice a week since I had lower back pain and what really was helpful practically among what he said was don’t tryna be an athlete. And he recommended me some other exercises instead of back squat like goblet squat and split squat etc
Do ankle mobility stretches
I know you've tried them as you've said
But what helped me was doing calf raises single leg at a time on the stairs getting full range of motion up and down and feeling every stretch
@@zacwayman9473 Frequency?
@@innovatixn99 until you feel your calves burn
It's different for everyone so that's the easiest way to put it
do you use this as a warm up?
I just tried this.. the tibia rotation drill was hard an my left side. Right side I could activate my glute no matter how deep i went. Left side it pinched in the front of my hip and the deeper I went I couldn’t really activate my glute anymore. Any tips to get that pinching in the front to go away.
It’s the tibia mobility drill with the bench
Why is squat depth important?
dear squat university,
I can not perform the snatch. I can power snatch the bar over my head, because the weight is not the problem. However i cannot squat with the bar over my head. Ive tried just the bar and even a pvc pipe. Practically it must be my mobility. this must be a common problem. can you make a vid on snatch mobility?
I don't perform snatches but I totally agree this should be addressed!
@@BOWShortClips yep I'm not sure why it even exist ( its doesn't seem do anything other lifts don't cover ) but apparently its one of the top 5 compound lifts. SMH gotta do what ya gatta do.
Ill try the bar every day for a month and some stretches to warm up and post if anything changes.
@@JZ-xu3vg It's definitely a full body move, balance, timing and strength. I'm young but I don't think snatches are a good exercise IMO because they seem way too risky and bad for the shoulders. My rotary cuffs feel like they are about to be snapped off and I feel like I'm gonna dislocate my shoulders. No thanks. I'll stick to squatting lol
@@BOWShortClips well like I said I can power snatch a fair amount of weight but when I squat with it, it feels like my whole back cramps with a huge amount of pain. My thoracic, hip, and shoulder range of motion are fine. back and front squats are fine. I guess some people just cant snatch lawl
💯💯👍
better listen to his guest because he's a Chad
my knees felt very stiff after this why is that?
Do you think it's important for cyclists who are sprinters to do ass to grass? The range of motion is so limited for cycling. If it does matter, why?
Dr Aaron what is your BS personal record?
Idk if ill ever be able to tbh. I have a butt pink past parallel and I remember you saying some people genetically can’t go to depth? Maybe I’m wrong.
6:51 😫
Mobility #3 is just sitting Seiza.
Nice but I was seaching for squat mobility to get able to squat. Excercise one: squat down an up. Nice but thats my issue, I cannot do a squat😂
What about butt wink? I really confused about butt wink 🥲
Butt wink is problem or not?
Can I do this in socks? My toenails are kinda ugly.
0% chance of squatting with my toes forward like that
Not everyone should squat with toes forward. For some reason aaron didn‘t do the research on this topic 🤔
I used my toilet