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Fix Your Squat (CHECK TIBIAL ROTATION)

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Do you have a hip shift or twist during your squat? Maybe one of your feet spin out to the side? All of these squat problems can be related to a potential issue in tibial rotation. In today's video, Dr. Aaron Horschig explains what this motion is, why it's so important, and what you can do if you have a restriction on one side of your body!
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Опубликовано:

5 сен 2024

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Комментарии : 229

@SquatUniversity 4 года назад

This is a #SquatUclub post! 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 RU-vid 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!

@lozzholding 4 года назад

First ever comment on a RU-vid video. I saw your IG clip on this a few months ago and implemented the exercise daily. Now, after 2 years of agony in my knee while squatting and jumping and everything in between, it's fixed 100%. Thank you!

@conoraldridge6450 4 года назад

Can't wait to implement this into my squat day tomorrow! My exact issue has finally been addressed! Thankful

@SquatUniversity 4 года назад

Hope it can help you too!

@AlvarWahle 2 года назад

How did it go?

@tomchurchill6958 4 года назад

0 dislikes. wow clearly everyone can see how valuable these videos are!

@zoomorrow 4 года назад

This worked wonders, thank you Dr. Horschig! I always knew tibial external rotation was the culprit in my right leg because even when standing normally, my entire foot was always angled outward even though my knee was pointing straight ahead. Keeping my knee in line with my toes was a mission during squats and I'd always shift to my left unless I was consciously trying to avoid it, but now my right knee moves into the correct position with ease.

@SquatUniversity 4 года назад

I'm so glad to help!

@alexwootton2937 2 года назад

Hey how long did it take for it to get back to normal

@DavidBick321 4 года назад

I found that working on my big toe mobility and strength in the foot that also had tibial rotation problems helped fix the problem, hopefully it can help someone else. Thanks for the consistent great content Dr. Horschig

@ThreeDoorsNorth 4 года назад

What did you do to work on big toe mobility?

@DavidBick321 4 года назад

Alan I take a light band and pull the toe back and then move the ankle in the same movement as pressing a driving pedal. Also try full range of motion as a strength exercise, pulling the toe back as far as you can and then resist the band to move it back in line with the other toes

@jumpninthedarkalley Год назад

Ty sir, interestingly mine is tight and weak too

@deadandbored 4 года назад

Always mind-blowing how knowledgeable you are

@SquatUniversity 4 года назад

Glad you liked the video!

@mateodelgadozalles9599 3 года назад

Maaaaan that was surprising!!! Just tried it and my tibial rotation improved immediately!! Thank you so much aaron

@innhyu 4 года назад

Your video on how to squats address all the issues I have with hip, knee, ankle, foot stability, flexibility and strength issues... I'm not even trying to squat, but following your videos on "How to fix your squat" is fixing so many issues I have. Thank you so much!

@702bartending6 Год назад

You are amazing. Two physical therapist, multiple orthopedic doctors and all I needed was this simple exercise 😂😂😂 Thank you!!!!❤❤❤

@jacob-breedlove 4 года назад

Can’t get enough of these videos man

@SquatUniversity 4 года назад

Glad you're enjoying them Jacob!

@RajnishKumar-hf8iw 3 года назад

@@SquatUniversity im having a problem of slight tibial external torsion on both of my legs..can you please help me out? Thanks.

@chyeeeeee 4 года назад

Best video ever! I always noticed my tibs were rotated a bit in and knew this was messing with my squat but didn't know how to fix it. 10 reps per side and already huge improvement!

@thetissuebandit5815 8 месяцев назад

This seriously helped me achieve mobility in ankle dorsiflexion that i never thought id achieve. Id resigned myself into a position where it was just structurally impossible to push my knee past my toe. Thank you sir

@keithwieland8554 3 года назад

Definitely feel limited in my right tibial rotation. This exercise really fired up my glute Med. Some improvement in my rotation from pre but I still believe my hips are the rate limiting factor in my ability to squat. Pinching in the ant ankle and ant hip/flexors.

@alexk91 2 года назад

Wow! My knees has been bothering me alot recently while squatting. did the rotation test and my foot didnt move at all on the left side. few sets of this and i saw an instant improvement. Hope this exercisse alongside with some ankle mobility exercisses will get my knees back to were they used to. thanks for your work

@BigJDinSC 4 года назад

Excellent video, but I have a couple of questions: 1) How often/when should this be done to see lasting improvement? 2) What are the causes behind limited tibial rotation (ITB/TFL problems, quad dominance, piriformis syndrome, ankle immobility, etc.)?

@SquatUniversity 4 года назад

Great questions. 1) I think it depends on the person. I've found that I needed this drill on my left side for a few weeks and then it eventually began to stick around. 2) I think the causes will be very different for each person. Thats why the screening process is so important. For example, it may be an adaptation to poor foot stability/ankle mobility restrictions that cause you to load your body in an asymmetrical manner when lifting. Or it could definitely be a trickle down effect from the hip.

@BigJDinSC 4 года назад

@@SquatUniversity thanks for the response. I'm thinking doing this activation immediately preceeding squats would be a good approach (taking advantage of reciprocal inhibition) to reinforce better technique and develope a healthier movement pattern (reprogramming the motor engram). I agree that trying to pinpoint a specific cause would be like trying to find a chicken that contributed an egg to a three-egg omelet. Could be one chicken, but might be three different chickens.

@reid-dallin Год назад

thank you Aaron for all of the content you share with the people for free, we all need this stuff.

@reid-dallin Год назад

this instantly improved my squat. ive worked on ankle dorsiflexion a good amount and when i test i can go about 4 inches past my toe. however when i squat my knees cant go past at all. and now it all makes sense... why my toes want to point outward when i squat, why the squat feels so un comfortable. cant wait to do more of these in the coming week! under rated channel :)

@gerit14 Год назад

You are such a legend! I noticed this before on my squat, now I know how to fix. Many thanks! 🙏

@successndhlovu4770 Год назад

Thank you a lot Mr Squat University I tried it just now and it significantly improved my squat

@anthonyhoyos6072 Год назад

I’m on my way to squat big ass weight thanks to your videos. Thank you doing what you do.

@josephbadman4430 3 года назад

Awesome video! I've been struggling with this on my right side for ages.

@MrGigigigi1984 4 года назад

Thanks for sharing this tip. Rarely addressed issue but immediately improved my mobility. I'm stunned! Dear Aaron, could you please share more about the biomechanics behind the TR and the exercise that so quickly fixes it? I cannot grasp them and this drives me crazy :)

@estefaniagutierrez1591 3 года назад

I’m tired about working in ankle mobility and see no results and when I checked my tibial rotation I just realized that it’s so poor. Thanks now I will work on it

@shineysingh7715 4 года назад

This was much need sir🙌🏼🙌🏼🙌🏼 god bless you

@Pitbull14218 Год назад

Amazing I think if I keep watching your videos I will be able to squat properly for the first time in my life!

@tennis8439 Год назад

A simple, but awesome exercise! Works great and foot feels much better. Thanks a lot!

@ThePrudentPhysio Год назад

Hi Aaron, this is a game- changer drill! Cannot thank you enough!!

@joemourani228 4 года назад

Awesome stuff mate, very applicable to many clients

@fredrikhagerman5323 Год назад

Awesome, thank you so much. I have this exact problem on my right side. Will work on this!

@ArtbyPaulPetro 4 года назад

i always feel a bit "off" in my right side when I squat. So I just did the test haha pretty much exactly the same results your test subject had. thanks for posting this i feel like maybe i can make some improvements now!

@alexwootton2937 2 года назад

Hey so how long did it take to fix and did u stop squating as much to ‽

4 года назад

This is far more value than what we get at an university. You should be called squat pos doc !

@SaraZ415 4 года назад

I love the content, and I did the test for myself and had the same problem. I implemented the technique and it helped me. Definitely going to add it prior to squats!

@polarbear2469 4 года назад

I had this problem on my right side for years when squatting deep or leg press deep my right foot would want to turn out. I tested and could barely turn my right foot in. I did 3 sets of 10 secs . Retested and problem fixed!!!

@PrasanNavi 4 года назад

damn. This is exactly what I was looking for. Thanks a lot. i can thank you enough

@zachmarshall9930 3 года назад

This was a major help. Thanks so much

@keithwoodard6434 2 года назад

I’ve had knee issues for the past 6 years and this is the first exercise that I have done that gave it significant releif

@gardeningniceperson 11 месяцев назад

Did it help in the long term?

@sunset6958 11 месяцев назад

@@gardeningnicepersonit should because the pain is caused by muscle imbalance. It's like your shoulders , if your rotator cuffs become too weak compared to the rest of your shoulders you won't be able to Shoulder press without pain. So you have to keep your rotator cuffs strong by working them out every now and then as the rest of your shoulders increase in size and strength. I'm guessing it's the same with your lower body, gotta make sure those small stabilizer muscles get some love too and do what they were meant for , otherwise everything else tries to compensate and you feel pain

@N0rthGym 3 года назад

awesome content! thank you for sharing this 👍🏻👍🏻

@hello_Blake_Alan 4 года назад

This is an important video for good squat technique. I would emphasize the contrast between rotating the tibia inward at the ankle by pressing the foot down to stabilize that position while leaning the tibia outward at the knee, then maintaining stability & strength through the glute

@mrtarique1 4 года назад

Oh man. This is soo good. I need to do this

@jaredreddy693 3 года назад

How do you figure out these corrective exercises? They are genius.

@Isabelleolivia0524 2 года назад

Thank you for this video. It helps me a lot

@KayGill 4 года назад

This is great thanks. I had suspected for a while that I have some tibiofibular joint problem causing me to skew my squat as shown here. Did the test & sure enough I lack tibia rotation on my left side. Great job! Thank you

@alexwootton2937 2 года назад

Hey so how long did it take to fix and did u stop squating as much to ‽

@KayGill 2 года назад

@@alexwootton2937 I didn't stop but I did do a lot of accessory work. Squats are great now. 🏋‍♀️

@alexwootton2937 2 года назад

@@KayGill just today I started to try and fiz it im still squating but took off alot of weight to focus on that leg. And ima do alot of butt and hammy excesoreys bc I think they are a big problem with this. Hopefully only take me like 3 or 4 weeks to get it good

@KayGill 2 года назад

@@alexwootton2937 this is the video I followed to correct my problem ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tuTjC6u03Lg.html

@KayGill 2 года назад

@@alexwootton2937 and this one ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Q0Y10uDeIUA.html

@samhowl1152 11 месяцев назад

Focusing too high in the chain. What causes the tubular rotation? The Eversion of the foot. If he's trying to create it as you suggest by rotating the tibia, he may not actually have a limitation, he just may not be everting the foot enough to get the full range of motion in his tibia. If he can't evert his foot fully, it may be an ankle mobility issue.

@xMensurx 3 года назад

following you guide on how to squat has really increased my squat max. I didnt know about the angle of your foot made a huge difference. I did legs today and implemented what you said. I angled my foot a bit and wow. before this 315x2 was very hard. But when I switch to what you show me. I did 315x4 with eaze. I wanted to see if my max would go up. I put 345 and I did it twice. Thank you very much.

@chrizzlerguitaroni1928 2 года назад

Awesome content, thanks!

@JamesWhite-rk4fn 4 года назад

Was just talking about this problem with my coach last week. #SquatUclub

@blackphoenix8932 4 года назад

I have this exact issue. In my squats, my good leg usually ends up externally rotating as the set goes on.

@Qazplmwsxokn 4 года назад

Seen a lot of 'how to' vids but yours are truly the best. My thanks! Question; How long does it takes, if I stretch with bands daily, to increasy my ankle mobility? It's propably different for everyone but is it like days/weeks/months/years? Thanks!!

@timothyattewell7358 Год назад

Did you try it?

@Poseidon-wx2gh 3 года назад

Crazy how immediate the results are

@Sunnivah13 22 дня назад

I FELT this! But after the first try it enhanced my external rotation instead of internal 😅

@jediknight1209 3 года назад

Great video going that low but not for quads maybe lower back

@arshiyatehrani8661 4 года назад

Love you aaron

@jake-watkins 4 года назад

talk about great timing! Tomorrow is back squats.

@Cindybush 2 года назад

Hi Dr! Just a small question: can this exercise be done everyday? I mean I know some exercise is not the more you do the better results you get, so just wondering whether this can be done everyday so I can get quicker improvement

@urmum1337 Год назад

Dude, i just love you.

@rubaalbarghouthi 2 года назад

Thanks so interesting

@vassillenchizhov290 2 года назад

I have slight external tibial torsion. Should I try to force my knee to align with my foot (which I cannot achieve), or should I just try the same as in the video but keeping the standard angle difference that I have between my ankle and knees? This means that my knee would track slightly off my foot, though it is still moving outside from the point of view of my hips, also my knees do not cave in.

@sylfrear Год назад

i’ve had the same issue all my life!! i’m not sure how i’m supposed to avoid foot pronation when my left knee just tracks way to the side, i can’t even attempt pistol squats because my left knee smashes into my right leg

@Xtinkxiion 4 года назад

This like/dislike ratio though... This is literally the problem I've been dealing with! Banded joint mobilization was not helping my ankle. Looks like the problem was rotation and not impingement.

@wahyuramadhan390 2 года назад

Thank you

@supernve517 4 года назад

thanks a lot ,really helps

@92Cope 4 года назад

THis is GOD LIKE content! thanks Aron you are A legend!

@johndouglas1294 4 года назад

Also play with pointing toes out slightly also. Every single person is different.

@msjellyhead100 3 года назад

Great video thank you - How often would recommend doing these exercises?

@vishalkachhap3383 4 года назад

Does knock knees effect squat

@kdh441 3 года назад

Can also use a knee wrap

@nicosiekirka 4 года назад

Just came here by coincidence. I've problems with my right tibia because of an impingement due to several soccer injuries, I think this might help!

@davidm8354 4 года назад

great video. your ankle and hip mobility videos helped me address my toes from spinning out which was causing groin and knee pain. Can I ask for advice on an unrelated exercise. Leg press, is it better to press with a flat shoe or would a squat shoe help or cause problems

@mr.b1613 4 года назад

My left foot always wants to move forward when squatting leaving my feet staggered a little bit and then my squat feels uneven. Going to try this out to see if the tibial rotation is the factor.

@SquatUniversity 4 года назад

You'll have to let me know what you find!

@muhammadaidilbinjuhari6754 7 месяцев назад

Wow great video! I have a weak ankle as well and feel the stiffness from my ankle radiating up my tibialis whenever I walk long distances or run. Will this exercise help with this stiffness?

@AndrewRiscart 4 года назад

Thank God for this video. Will these results become permanent over time for most?

@4_himanshu Год назад

Thank You 😊

@user-sy9kj3yt1o Год назад

Since the tibial rotation is driven from the top down by the deep hip external rotators during the squat...this results in femoral external rotation but its actually tibial internal rotation. This is because the rate of the rotation of the tibia is SLOWER relative to the femur. Thus, from a biomechanical stand point, it would be technically be tibial internal rotation during the squat. When he performs the test in the seated position, with the movement driven by the foot, since this is a bottom up approach, this is when its considered tibial external rotation. The average person does not understand this. I am a Doctor of Physical Therapy.

@fartmaster--po4ti 4 года назад

Think this might fix my problem, my shins easily externally rotate and i cant even keep my feet straight doing lunges and step ups. Got a little knee pain from squats too especially going down stairs. Thanks Aaron. Should i feel like my arches are working hard doing this? They hurt.

@fartmaster--po4ti 4 года назад

Should also note my dorsiflexion feels better after doing this.

@SquatUniversity 4 года назад

You're welcome Jon, and yes your foot arches may work hard to keep your foot (and the band) pinned to the ground during this.

@andrewbuzzini6732 3 года назад

Amazing

@Rob46373 4 года назад

Can you please do a video about snapping hip syndrome (dancer's hip) and how to fix it please

@kip.k 4 года назад

Really enjoy the content. Do you know of any similar practices to yours in the Charlotte, NC area?

@andresmontalvo427 4 года назад

Any tips on hip snapping when flexing or extending the hips. I do see I have less internal rotation on my right hip and its very stiff. When I try to make a glute kick or donkey kick or a bird dog my right glute doesnt activate, i feel it all on my flexor. I also have a snapping and clicking sensation and sound below my rear delt when I jerk or overhead press 😅 its even affecting my benching. As always! Great content! Cant wait for your new book 💪🏼 im also am currently on my last year in Kinesiology bachelor and am going to go after that PT degree. So thanks for all the education and inspiration. #SquatUclub

@BjorsN 4 года назад

Do single leg glute bridges, squeeze the glute for 5 sec when youre in the extended position, do 2 sets with 10 reps each, 5 sec squeeze at the top per rep. helped my glute wake up!

@andresmontalvo427 4 года назад

Anders Björs will try! Thanks! 💪🏼

@Hao-op7fc 3 года назад

I had watch your previous video of squat warmup, and it was work to me. I did it every time, but one day, I lost control of my hips, and I feel almost whole weight load on my quads. After this day, I never feel my hips work again , though I externally rotate my hips as much as I can. Therefore, I want to ask how to exactly awake my hips, thanks!

@pizzaisftw 4 года назад

Thank you so much for addressing this issue but I have a question I hope you can answer! I have this issue one my right leg only and I don't want to quit squatting. My left leg is taking on the brunt of the work due to the limited external rotation in my right tibia. Question: should I keep squatting but just have my right foot more rotated outward than my left? Of course I'd be performing this drill prior to squatting.

@MrCruzin93 4 года назад

I had a severe ankle sprain in high school. Can that cause an imbalance for tibial rotation?

@SquatUniversity 4 года назад

Very possible. Make sure you also check out my "top 3 ankle mobility" video and try the banded joint mobilizations. They can be very helpful for old sprained ankles.

@ryangoligher1598 4 года назад

Nice information once again. What would we do without you 💪🏻 #SquatUclub

@SquatUniversity 4 года назад

Glad you liked the video Ryan! Thanks for checking it out!

@artrail20 4 года назад

It looks like I have 0 tibia rotation on both sides. I’ll definitely add this to my daily mobility drills.

@oopalonga 2 года назад

in that first test. . .how do you know ur isolating tibial movement versus assessing internal movement/adduction of the ankle? looks to me like it's more ankle than it is tibia--the tibia doesn't seem like there'd be really any movement

@Jeff-ug5ll Год назад

Hi Does this help external rival rotation or internal ?

@mikemcintee7096 3 года назад

Love your videos! I have poor rotation on my right foot so I have been trying this particular exercise to increase movement. However, when I drive my foot down and attempt to activate my glutes, I feel a lot of tension in my groin - what is happening and what can I do?!

@keegancan Год назад

I don’t get it shouldn’t there be the abduction/rotation if the squat is a superior to inferior movement.

@Shreejigovindhari 3 года назад

I was facing the same issue, I mean limited rotation on left side

@MrGG-xc6sg 8 месяцев назад

My tibial rotation is so bad, hope this helps

@maubueno11 4 года назад

Excellent information #SquatUclub

@SquatUniversity 4 года назад

Thank you

@gokukakarot6323 4 года назад

I have this or hip shift. and I can feel it while doing squats heavy. I am broken

@xNINTHxCIRCLExXBL 4 года назад

Hi Aaron, what if I've got external tibial torsion in one leg that requires my foot to be pointing out at an angle in order for my hip/knee to be neutral. I feel that it severely limits my ability to internally rotate my tibia, and by extension, keep my knees out

@jlamn 5 дней назад

What muscles do I need to strengthen when feel my inside thigh in doing drill? I feel my glute but I also feel my inner thigh, groin almost.

@AussieKoreanKIDS 4 года назад

감사합니다

@keepfaith_g 4 месяца назад

is this same thing of lack of external rotation from FABER test? (coming from another video of yours about hip shift), or is this different ?

@heatherdufour6727 2 года назад

How often should you do these to make it go away? How many sets? 3 sets per day and then of course I'd assume use as a warm up before squatting or leg day?

@lizbergh 3 года назад

Awesome info! I have been working on this but I am getting pain in the outside of my ankle when I move my knee outwards... any reason for this? It is quite a roadblock in my progress :/

@leonardoh94 3 месяца назад

My bad side is now my good side

@TrapBarWith41.5cmSleeves 3 года назад

I don't get it, if you're squatting with knees tracking over toes - how comes there is internal rotation and lateral tilt? Does anyone has a resource explaining in depth why tibial rotation needs to occur when squatting? Thanks.