Squat Form For Your Anatomy [Perfect Depth Stance And Width]

Рет қаралды 982,956

Күн бұрын

Squat form... How deep should you squat? How wide should you feet be? In this video Dr. Aaron Horschig answers these questions so you can figure out the best squat form for your anatomy!
Join as we explore the crucial factors to consider when finding the right squat form for your anatomy. From limb length and joint mobility to pelvic structure and foot positioning, we'll guide you through the key elements that can greatly impact your squat form.
Discover how to make subtle adjustments to your squat form stance, grip, and depth to optimize your form and prevent discomfort or injury. I provide you with practical tips and techniques to customize your squat technique and maximize your performance.
Subscribe to our channel now for expert guidance and valuable insights on perfecting your squat form for your unique anatomy.
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Пікірлер: 524

@siamanspaps 2 жыл бұрын

This single video legit solved a decade of trying everything for a ATG Squat, turns out those who Squat ATG are just born that way. Here I am stretching for hours daily, spraining lower back left and right when squatting DEEP BECAUSE THAT IS WHAT YOU DO. Then this guy gives a anatomy lesson and we are fine and not even trying it..... Do what is best for your body not what internet says. Thanks.

@Ogilla Жыл бұрын

ATG squats are useless unless you're an olympic weightlifter.

@andrewfarley2688 Жыл бұрын

Having more range of motion is useless? Lmfao

@johnrobinson4445 Жыл бұрын

@@andrewfarley2688 For quad development it is useless. Just don't need ATG.

@spindleblood Жыл бұрын

@@andrewfarley2688depends on your goal. I'm a bodybuilder. I just want big legs. I don't care about snatching or cleaning or whatever. Moreover, I've got hip impingement, dysplasia and hypermobility. Luckily I can grow big legs without squatting but I actually enjoy squatting and want to get back to doing it after tearing my hip labrum squatting a year ago.

@yefremjr 8 ай бұрын

@@johnrobinson4445 bigger range of motion and muscle stretch is proven to be more effective for hypertrophy, but depending on your goals you might not have to try that hard to get there. If you can't go deep and you are a casual gym enjoyer, you will most probably be fine

@justinsgurl7777 2 жыл бұрын

I’ve never been very flexible growing up and i was really frustrated by my squat depth for the longest time. And after watching anatomy related videos like this, i finally realize it’s not really my fault, it’s just how my bones are structured, so it’s ok to squat to parallel. Doesn’t make it any less valid of a squat than someone who goes lower. Even tho sometimes it feels like it. Same with my deadlifts. Conventional style always puts pressure on my back if i try to go past 185, but sumos i pulled 225 easily with no pain whatsoever. So def the wider stance is my friend in both exercises.

@ellliottter 2 жыл бұрын

The internet shamed me into squatting further than I'm supposed to go and I was rewarded with a light tear to my hip flexors lol. Now I just ignore what random people online say and just listen to my body. Good on you for learning the lesson!

@tree490 2 жыл бұрын

@@ellliottter how did u heal that? Did u just rest or did u need surgery

@makiniita 2 жыл бұрын

Fr, I even got pretty flexible and still struggling with squat depth. Now I get it

@wasabi5338 Жыл бұрын

yeah its all in the matter of leverages. i used to try ATG, but I always get buttwink and screws with my lower back. Now I do wide stance squats and just go into parallel or just below and my legs blew up.

@user-xg2xo8bo5s Жыл бұрын

그놈의 그로잉 업 ㅋㅋ 노력을 안한거지. 선천적 장애가 있었으면 그로잉 업이 아니라 본 윗을 썼을태니까 걍 노력 부족이 맞다

@vardanchaudharyworld 3 жыл бұрын

your book squat bible is amazing . i'm currently on chapter 3 , and im not exaggerating my lower back pain literally gone. thank you so much.

@SquatUniversity 3 жыл бұрын

I’m honored to hear! I’m so glad it could be helpful for you!!

@mixedmartialhoops9299 3 жыл бұрын

do you have the pdf?

@ivang8805 3 жыл бұрын

@@mixedmartialhoops9299 go buy it bro

@What-he5pr 3 жыл бұрын

@@mixedmartialhoops9299 don't steal books.

@mixedmartialhoops9299 3 жыл бұрын

@@What-he5pr gotchu homie

@renjoo8170 3 жыл бұрын

Homie !!! I just watched 2 previous videos of squatting from your Squat University line - up and homie I got to say that your videos should be literally in every high school for physical Ed purposes. You literally explained years and years of my own research , trails , and errors all in 3 videos... Dude keep up the motivation!!

@sanddr. 3 ай бұрын

So true!!! people always underestimate squat form because its thought as an easy exercise and then they get hip impingement Squats are one of the most complex and personal exercises

@jasocaz 3 жыл бұрын

This is the most important squat video on KZfaq and it only has 150k views. Come on, algorithm!

@yonahcitron226 3 жыл бұрын

Accurate!!

@jinxsam8395 3 жыл бұрын

No cap

@BayLeafff 3 жыл бұрын

I've been struggling to stay neutral in squat / deadlift so I've been teaching myself information like this to work out why; this video summarises it all really nicely, cheers! Deep sockets / Retroversion + Long relative femurs - nature did not want me to squat haha!

@uberboat4512 3 жыл бұрын

Ik man I broke my femur when I was a super young and I have permanent retroversion in one of my femurs and plus with having long femurs and a discrepancy Im not sure what stance to take.

@WBlake01 2 жыл бұрын

Same thing. Trust me, nature want you to squat. I know, because I am slav, people who squat. But everybody squat wide, toes out. True squat

@KG-cf2cf Жыл бұрын

Same here

@BayLeafff Жыл бұрын

@@WBlake01 haha I feel you man. I've safely found my way to ass to grass with perfectly neutral back now - drawing inspiration from your people :) feels good

@squirrel3443 Жыл бұрын

Sad that personal training school like I attended teaches “the only right way is everything straight” or it’s wrong. I absolutely cannot squat with straight forward feet without feeling like my knees are so stressed to the point they’re going to rip. My hip bones dig and my legs are super long in comparison to my torso so there’s like no balanced and so much stress when doing it “the right way”

@justwalkinit 2 жыл бұрын

THANK YOU!!!!!! I thought something was wrong with me because I cannot squat with “feet shoulder width apart and facing forward.” I’m pretty tall and I align more with Ed’s mobility.

@henryburner 2 жыл бұрын

This was really helpful. I have a much wider stance now and finally I can squat properly without falling forward. Thanks!

@nb4thefall523 3 жыл бұрын

Shout out to Darren with the mobility strength and composition of a god body. Outstanding content, Aaron.

@SquatUniversity 3 жыл бұрын

Glad you liked the video!

@fallahkhan3483 3 жыл бұрын

The squat university is hands down the best place to learn scientific lifting.

@caspenbee 2 жыл бұрын

This is very useful as a figure skater. Sit spins require pelvis below knees, meaning more than 90° of hip rotation. Now I just need to apply this squat technique to a one-foot squat while accounting for centripetal force! Thanks!

@futbolera427 Жыл бұрын

This is why I could never do those deep sit-spins. 🤷‍♀️🤣🤣 I have to externally rotate my leg and I lose my center of gravity and my balance. Lol now I can tell the coach it's my parents' fault! Genetics. 🤣🤣🤣🤷‍♀️🤷‍♀️

@caspenbee Жыл бұрын

@@futbolera427 I'm finding the same issue!! Lifting your free hip might help...but yeah let's blame our genes! 😅

@i12cook 3 жыл бұрын

Bro your a life saver.. I always wondered why I couldn't squat properly.. now I know what was the issue.. now I'm bangin out the squats..

@andr1 3 жыл бұрын

Could you make one of these about deadlift? Super informative video, cheers

@SquatUniversity 3 жыл бұрын

I’ll see what I can do! Glad you liked this video!

@ericsun25 3 жыл бұрын

@@SquatUniversity I would also like to know your thoughts on the squat-stance deadlift--I imagine it would be related. Thanks, great video

@dontworry7163 3 жыл бұрын

@@SquatUniversity side gig: deadlift university

@Yes-ml4bw 3 жыл бұрын

@@dontworry7163 *Deadlift Academy

@morejaredwilson 3 жыл бұрын

I think he only does squat stuff right though?

@romanshoop4160 3 жыл бұрын

Wish my coach in high-school saw this video before I blew a disc

@masonshipley7377 Ай бұрын

Those high school coach’s are so silly

@NaomyP Жыл бұрын

Omg this literally solved my problems! All I had to do was understand my anatomy and this video has been very helpful

@jeremyparrott3713 3 жыл бұрын

This was really helpful. Always thought I was weird I couldn't get as deep as others, but now I know its how I am built

@TommyNitro 3 жыл бұрын

@xxtine No weight here, so proficiency in the squat is irrelevant. That was the purpose of the demonstration. Elimination of the weight allows evaluation of anatomical limitations.

@charles8557 3 жыл бұрын

@@TommyNitro hmmm, but even without weight wouldn’t mobility still be a factor? Like hip and ankle mobility, the black guy obviously has superior mobility from both anatomy and constantly working on his mobility

@TommyNitro 3 жыл бұрын

@@charles8557 The point where I disagree with your comment is that mobility and anatomy are not separate. Anatomy is a major determinant of mobility. Now the olympic athlete may be more proficient in the squat due to repetition, but ultimately the taller guy could absolutely squat as much as the olympian and never hit his depth easily/safely.

@charles8557 3 жыл бұрын

@@TommyNitro Interesting point, very interesting. But surely you agree that if the taller guy were to do 30 minutes of mobility work every day for a year, he would have significantly improved mobility despite his anatomy? or is that incorrect?

@TommyNitro 3 жыл бұрын

@@charles8557 It depends on his limiting factor. If from tight muscles and general lack of flexibility, sure. But deep hip sockets with long femurs is not a recipe for deep squatting. The bony anatomy literally impinges upon itself.

@frankieeemarieee Жыл бұрын

Thank you thank you!! This is my number one online resource for finding the correct information when it comes to squats and weight training!! Bravo 👏

@garyjill1 3 жыл бұрын

This is probably the best video from you or anyone else I've seen regarding the squat and impacts of anatomy. I'm a 52 yr old Ed whose training leans towards powerlifting, but haven't competed. My squat depth is right on the threshold of might get white light, might not, and it doesn't get there easily :) I've had a hip xray that shows my right socket has space, but there is a bit of a lip near the front which I suppose my femur hits sooner than later. I've tried heels but feel more stable, comfortable, and feel like I have more drive and power out of the hole when flat. But after watching this, I might have to give heels a serious try again while continuing to try and gain some ankle mobility. A little arthritis has surfaced in my right hip as well, which doesn't help the situation. but again, great video, especially discussing the anatomy differences and impacts. That's going to help a lot of people understand what is possible for them, rather than questioning themselves.

@SquatUniversity 3 жыл бұрын

Thanks so much for sharing your story. Hope the heels can help with your process of finding what’s most optional for you!

@Neon-o4e 2 жыл бұрын

Holy crap, I was doing that wide stance without realizing why it was so much more comfortable for me. Thank you so much!

@DadBodFitness01 Жыл бұрын

Thanks a bunch! Just a slight width increase kept my back much straighter. I actually feel safer loading the bar

@sinsemillao 28 күн бұрын

Can’t believe this is free info. If I lived in the area, I would definitely setup an appointment with the good doctor

@loganyates2553 3 жыл бұрын

I appreciate the additional information at the end about demands between powerlifting and weightlifting. Could you also do more content talking about the adaptations and advantages that happen from squatting with different stances?

@GrampaCramps Жыл бұрын

I feel like ive stumbled upon the Holy Grail of squat information. My legs have always been weak, and lifts involving them have always been difficult/led to injury. I have some studying to do! Thank you for this.

@demetrimattis7959 2 жыл бұрын

Wow! I've never seen anyone explain squats like this. It really helps! I have long femurs and I feel like i'm not doing much leg work with a wide squat. I'll make sure I don't go for a narrower squat and compromise my spine though.

@spacemanfromnasa2284 2 жыл бұрын

I've watched so many one size fits all squatting videos. This has changed the game

@oyuriteixeira 2 жыл бұрын

It's impressive how much clarity this video brings to the topic. Great work!

@danielcrowleyatc9701 Жыл бұрын

I usually don't like videos from physical therapist's because they have lots of knowledge without having actually tried to apply it to athletics, but this video is very good.

@stan1796 3 жыл бұрын

To start with I'm not a native English speaker. Recently I bought the new Reebok Legacy Lifter 2 and I liked them, but I still wasn't able to do a full deep squat with them. I'm like Ed (he squats to parallel), but I've always wanted to deep squat. I started experimenting with some more heel height (these shoes have 22mm effective heel height), so I put a pair of socks into both my shoes and it felt very different. I started to squat with a carpet below my heels (its like 1cm thick; probably ~0.8cm when I step on it). Both these things really helped me to squat even deeper (well, I'm squatting with ~35mm above my heels). I hope that I can help someone with the same problem

@SquatUniversity 3 жыл бұрын

Actually I’ve seen a few elite weightlifters before add more heel height to their weightlifting shoes - so you’re not alone

@pravinshingadia7337 Жыл бұрын

Brilliant video. Been training at the gym for years and only today learnt that depth of squat is dependant on your anatomy.

@chickenoodle3397 Жыл бұрын

I got elite weightlifter anatomy wtf? I always thought my body kind of sucked. I mean I can barely squat the bar, I'm tiny and feel really fragile. But after analyzing my hip mobility I feel so much better. Everyone is born with their talents and I'm going to squat like a king

@KG-cf2cf Жыл бұрын

Wow I have learned so much about why I squat the way I do just by watching 2 of your videos. Huge help. Thank You

@harmonicartist 3 жыл бұрын

I am exceptionally bow-legged and your instructional media has helped me adapt and work with it in training

@ShaneMagee96 2 жыл бұрын

Hope you're still training bud!

@VlogVibes Жыл бұрын

Dude. What a elite-level breakdown.

@VeigarEUW 2 жыл бұрын

This has been helping me a lot. I was getting desperate and didnt know why I´m falling backwards and why my back is arching so much. I tried the wider stance and all of that was gone.

@KnuckleHead1983 3 жыл бұрын

I’ve found that a wide stance for me is most comfortable when performing squats

@FieldBoy111 3 жыл бұрын

I gotta go narrow as fuck to squat deep , I probly got weak ass adductors

@KnuckleHead1983 3 жыл бұрын

@@FieldBoy111 yeah I’ve tried semi narrow and I just don’t have the same stability and comfort when I do that

@krisamagus1 2 жыл бұрын

but who asked?

@KnuckleHead1983 2 жыл бұрын

@@krisamagus1 🖕🏻😁

@Th3BigBoy 2 жыл бұрын

@@krisamagus1 I did

@brianhaynescopeland3208 2 жыл бұрын

Thank you for your expert advice! I find it most helpful as I try to find my best squatting position. Keep-up the great content!!👍🏾

@angusvsdonuts 3 жыл бұрын

Best channel on KZfaq for lifting advice serious

@grcxb6 10 ай бұрын

This was so incredibly helpful. I have been doing stretches for months and can finally do a decent squat. My issues are the exact same as Ed!

@Hudson4351 3 жыл бұрын

Both Darren and Ed were able to squat deeper while maintaining a neutral spine when they used a wider stance even though Darren has a shallower hip socket and Ed a deeper one. Are there many people for which the narrow stance is actually the ideal?

@naturalstrengthandfitness4376 3 жыл бұрын

You have so much awesome stuff on your channel at times I don't know where to begin.

@PadroPadro22 2 жыл бұрын

This channel needs waaaay more views so much info that gets ignored and actually answers the why to a lot of questions

@fp7290 9 ай бұрын

Thanks for the video! Could you do a video on how your anatomy influences the way you should do lunges/pistolsquats/step ups?

@blackie879 2 жыл бұрын

Squat is by far the most important exercise an athlete should do

@dkfitness-389 Жыл бұрын

This is one of the best informational Vids for squat biomechanics! I use these tips and help everytime. Thanks for this great channel

@mandyv.3458 6 ай бұрын

Wow, thank you. It’s amazing how everyone can have a different anatomy

@alliseeisW 2 жыл бұрын

Great explanation using science of the human anatomy and how it applies to squatting. I learned a lot from watching this video. Thank you Doc!

@FieldBoy111 3 жыл бұрын

2:09 that is the deepest fucking squat holding hundreds of pounds over someone's head ive ever seen i think

@duchaneaux 3 жыл бұрын

Yeah that dude's gifted for the squat jerk and snatch. check out the chinese weightlifting team, they do alot of squat jerks from deep, most of them just happen to be built for it like Darren here.

@thohangst Жыл бұрын

I suppose it's worth saying, but Rip was always telling us to squat with the feet out 30ish degrees from parallel and knees following the toe path. This helps to illustrate the whys and wherefors.

@swarajdixit8181 Жыл бұрын

Wow that's really informative all these years I was focusing on my hip mobility so that I can squat deep and do a proper power clean so I wanted to know how people like Ed's anatomy does a power clean??

@motocross6539 3 жыл бұрын

Thanks, this really helped me

@SquatUniversity 3 жыл бұрын

You’re welcome!

@ddee5999 3 жыл бұрын

Mate your unbelievable. My squat has transformed. Cant wait for the book

@kellyro77 2 жыл бұрын

I had NO clue that there were specific shoes designed for squats. I'm not aspiring to be a power lifter or anything. I just strength train for general overall health, but I've always had issues where my heels want to rise up, disallowing a deeper squat. Sometimes out of curiosity while wearing heels (ie, boots with heels, etc), I'd play around and of course find I could squat deep because, hello, my shoes had heels. My head is exploding after watching this video and your earlier video on squat stance (I'm yet another person who also struggled with trying to keep my feet facing straight and could never feel comfortable doing it.) I've struggled with so much self-judgement with this! I'm going to check out your ankle mobility videos, too. Subscribed!

@nothingsixsixsix Жыл бұрын

Good information. I have the same anatomy as Ed. I learned this the hard way by forcing myself to squat against my anatomy due to a lack of knowledge.

@Jd-sz8pf 3 жыл бұрын

This video could not have come at a better time!

@YahMum69 3 жыл бұрын

Yo my belly is in the way :o

@annieoccident4459 3 жыл бұрын

powerbelly ftw. wider stance, wider toe angle and keep pushing knees out and forward to make room to drop it between your legs.

@YahMum69 3 жыл бұрын

@@annieoccident4459 haha hell yeah! Really helped a lot!

@PhilipLemoine 7 ай бұрын

THANK YOU!!!!

@tiphotisted 3 жыл бұрын

One great video showing why genetics actually does come into play when it comes to making gains.

@marynguyen6417 2 жыл бұрын

Great video which explains exactly what I have been looking for. I am glad to find our channel.Many thanks!

@dwaynecunningham2164 Жыл бұрын

Thanks for giving me the low- down on squatters' rights.

@e.l.2734 3 жыл бұрын

I can't believe I just found a channel called "Squat University", but I'm not complaining lol. Amazing video.

@shantanusapru 3 жыл бұрын

Wow! Your videos are so scientific & useful!! Thanks!!

@nicholasalley4909 3 жыл бұрын

I always love learning on this channel

@SquatUniversity 3 жыл бұрын

Thank you!!!

@mattbellgottaring2it961 Жыл бұрын

You guys are really helping me. Like gains aside. My squat and over head cleans are balanced and explosive

@MisterBrianAlexander 3 жыл бұрын

3 seconds before the video started : “ok guys stand in 3, 2 , 1”

@RodrigoHernandez-wc4ej 3 жыл бұрын

Thank you so much for these videos, they are great!

@SquatUniversity 3 жыл бұрын

You’re so welcome! Glad you liked this one!

@RodrigoHernandez-wc4ej 3 жыл бұрын

@@SquatUniversity Dr. I have one question though, are there any other exercises apart from squats and olympic lifts in which using weightlifting shoes could be beneficial? I’ve heard of people using them in bench press and overhead press. I would love to here your thoughts about wearing these shoes for those types of exercises (and perhaps others ir there are any). Thank you very much again👌

@joaofleumatico 10 ай бұрын

this channel is gold

@jamesmarvin1920 3 жыл бұрын

needed this 20 yrs ago...

@ashwinkumar8448 3 жыл бұрын

Really loving the content. I'm here earlier than last time!!!!

@SquatUniversity 3 жыл бұрын

Thank you!!!

@danruzicka6012 8 ай бұрын

If I was there I’d be hugging you 😢😊. I have never been able to squat low, high school, college and now 61. I have actually felt the resistance point for my deep socketed hips. Wish I would have known this 45 years ago 😊. The weight lifting show might get me to parallel or lower. I always thought I was a hack. Never miss leg day and do 4 sets of 16 at 255. Best Squat info on the Planet bar none. Thank You for your excellent work. Any shoes you recommend???

@alexismartinezdecastro8008 2 жыл бұрын

This is actually a great video man, really helped me. And it's free, you guys are great!

@tonytoob4123 Жыл бұрын

Oh my. I am glad I found this video. Thank you!

@nungsugi1957 3 жыл бұрын

This explains video bout shallow and deep socket are better than the other one, Thanks doc, I understand now

@namirak1 3 жыл бұрын

This video is Gold

@AlBasrawi98 Жыл бұрын

You're a wizard Aaron

@wendyroe5154 2 жыл бұрын

Thanks for this video and your channel. I've only watched a couple of videos so far, but they've helped me a lot! Much appreciated!

@bennygilligan 3 жыл бұрын

Absolutely fantastic content my man keep up the great work

@saigamfg-musicforgaming5087 2 жыл бұрын

Thank you for the informative video Dr. Aaron ... I've always wondered why I couldn't do a deep squat and this explains it well ...

@couch_1128 3 жыл бұрын

Was stoked to hear you on mind pump!

@user-bq2ni9io7q 3 жыл бұрын

Excellent breakdown! Thank You very much for the in depth analysis.

@actionjessie 2 жыл бұрын

Probs the most important/useful squat video I've watched. u should probs edit your older video that says you should have x degree of toe out as the stance here for the deeper hip socket guy is very different to what you said to do in the previous video.

@tyy123 Жыл бұрын

Before this video I thought I was handicapped, now I know I’m 😅 gifted 😂. Thanks coach

@SnakeAndTurtleQigong Жыл бұрын

Super interesting, thanks!

@mainulislamshaon4795 3 жыл бұрын

Don't usually comment on you tube. But thank you for the vedio. Exactly what I needed

@kellywatts6227 2 жыл бұрын

So glad I found this channel tbh extremely helpful👍

@truthseeker7260 2 жыл бұрын

excellent illustration thanks guys

@GUIDE_Nico 2 жыл бұрын

Thanks Mom & Dad

@gradysimpson3137 2 жыл бұрын

Excellent demo Thanks!!

@Annette0805 4 ай бұрын

Great video great explainations

@seansartor 3 жыл бұрын

That was an education. TY

@darcymcfarland8050 Жыл бұрын

Very Informative!!

@sdee90 3 жыл бұрын

Such a great informative video, thank you!

@johmerdowns327 3 жыл бұрын

I am really glad to came across your chanel. Very informative. I trained a lot of people and I was really buying into a lot of videos here because to me its just a myth. I always follow the anatomy of each of my client hips structure. I even remember when i went for my PT certification 😥 Since then I always expirement motions, body anatomy and body structures. Thank you 🙏🙌💪

@antoinebrownfourlife7692 3 жыл бұрын

Thx a million I have a back problem and am super afraid of squats but desired to do them safely and efficiently...Thx!!!

@susannediez9682 2 жыл бұрын

Great breakdowns as always!👍🏻👍🏻

@17dionysia 2 жыл бұрын

Awesome! Very helpful and specific!

@InspirationalLiTV7 2 жыл бұрын

This was a very educational video for me as I desire to build my glutes with squats but sometimes my knees hurt and I am trying to figure out what about my form my be wrong. Trying this test out teaches me about my hip structure.

@arinasaito9773 Жыл бұрын

Excellent . Very usefull. Thanks.

@cubanref9670 2 жыл бұрын

There's a dramatic difference because one is a competing weightlifter with insane ankle mobility and the other is crossfit stepdad that trains twice a week.