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

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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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Опубликовано:

28 авг 2024

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Комментарии : 525

@siamanspaps 2 года назад

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 Год назад

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

@andrewfarley2688 Год назад

Having more range of motion is useless? Lmfao

@johnrobinson4445 Год назад

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

@spindleblood Год назад

@@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 9 месяцев назад

@@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 года назад

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 года назад

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 года назад

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

@makiniita 2 года назад

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

@wasabi5338 Год назад

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 Год назад

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

@vardanchaudharyworld 3 года назад

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 года назад

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

@mixedmartialhoops9299 3 года назад

do you have the pdf?

@ivang8805 3 года назад

@@mixedmartialhoops9299 go buy it bro

@What-he5pr 3 года назад

@@mixedmartialhoops9299 don't steal books.

@mixedmartialhoops9299 3 года назад

@@What-he5pr gotchu homie

@renjoo8170 3 года назад

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 месяца назад

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 года назад

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

@yonahcitron226 3 года назад

Accurate!!

@jinxsam8395 3 года назад

No cap

@justwalkinit 2 года назад

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.

@fallahkhan3483 3 года назад

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

@henryburner 2 года назад

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

@nb4thefall523 3 года назад

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

@SquatUniversity 3 года назад

Glad you liked the video!

@BayLeafff 3 года назад

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 года назад

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 года назад

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 Год назад

Same here

@BayLeafff Год назад

@@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 Год назад

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”

@caspenbee 2 года назад

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 Год назад

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 Год назад

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

@i12cook 3 года назад

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 года назад

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

@SquatUniversity 3 года назад

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

@ericsun25 3 года назад

@@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 года назад

@@SquatUniversity side gig: deadlift university

@Yes-ml4bw 3 года назад

@@dontworry7163 *Deadlift Academy

@morejaredwilson 3 года назад

I think he only does squat stuff right though?

@NaomyP Год назад

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

@sinsemillao Месяц назад

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

@frankieeemarieee Год назад

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 👏

@DadBodFitness01 Год назад

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

@danielcrowleyatc9701 Год назад

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.

@GrampaCramps Год назад

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.

@jeremyparrott3713 3 года назад

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 года назад

@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 года назад

@@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 года назад

@@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 года назад

@@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 года назад

@@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.

@garyjill1 3 года назад

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 года назад

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

@romanshoop4160 3 года назад

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

@masonshipley7377 Месяц назад

Those high school coach’s are so silly

@Neon-o4e 2 года назад

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

@loganyates2553 3 года назад

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?

@chickenoodle3397 Год назад

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

@spacemanfromnasa2284 2 года назад

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

@pravinshingadia7337 Год назад

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

@fp7290 9 месяцев назад

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

@VeigarEUW 2 года назад

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.

@demetrimattis7959 2 года назад

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.

@swarajdixit8181 Год назад

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??

@KG-cf2cf Год назад

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

@oyuriteixeira 2 года назад

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

@stan1796 3 года назад

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 года назад

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

@PadroPadro22 2 года назад

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

@grcxb6 10 месяцев назад

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!

@VlogVibes Год назад

Dude. What a elite-level breakdown.

@Hudson4351 3 года назад

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?

@harmonicartist 3 года назад

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

@ShaneMagee96 2 года назад

Hope you're still training bud!

@mandyv.3458 6 месяцев назад

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

@KnuckleHead1983 3 года назад

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

@FieldBoy111 3 года назад

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

@KnuckleHead1983 3 года назад

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

@krisamagus1 2 года назад

but who asked?

@KnuckleHead1983 2 года назад

@@krisamagus1 🖕🏻😁

@Th3BigBoy 2 года назад

@@krisamagus1 I did

@kellyro77 2 года назад

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!

@dwaynecunningham2164 Год назад

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

@gloriousdeath666 Год назад

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.

@dkfitness-389 Год назад

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

@angusvsdonuts 3 года назад

Best channel on RU-vid for lifting advice serious

@brianhaynescopeland3208 2 года назад

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!!👍🏾

@jamesmarvin1920 3 года назад

needed this 20 yrs ago...

@blackie879 2 года назад

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

@naturalstrengthandfitness4376 3 года назад

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

@danruzicka6012 8 месяцев назад

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???

@alliseeisW 2 года назад

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!

@thohangst Год назад

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.

@mattbellgottaring2it961 Год назад

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

@Jd-sz8pf 3 года назад

This video could not have come at a better time!

@e.l.2734 3 года назад

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

@nungsugi1957 3 года назад

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

@tiphotisted 3 года назад

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

@motocross6539 3 года назад

Thanks, this really helped me

@SquatUniversity 3 года назад

You’re welcome!

@actionjessie 2 года назад

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.

@GUIDE_Nico 2 года назад

Thanks Mom & Dad

@ddee5999 3 года назад

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

@PhilipLemoine 7 месяцев назад

THANK YOU!!!!

@AlBasrawi98 Год назад

You're a wizard Aaron

@marynguyen6417 2 года назад

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

@antoinebrownfourlife7692 3 года назад

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

@YahMum69 3 года назад

Yo my belly is in the way :o

@annieoccident4459 3 года назад

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 года назад

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

@alexismartinezdecastro8008 2 года назад

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

@InspirationalLiTV7 2 года назад

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.

@shantanusapru 3 года назад

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

@tonytoob4123 Год назад

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

@tyy123 Год назад

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

@sanjuanjun 3 года назад

Isn’t that more of a hamstring or glute tightness and not all due to acetabular depth which restricts the person to flex their hip in the sagittal plane?

@beastmry 3 года назад

That's what i thought too!

@joaofleumatico 10 месяцев назад

this channel is gold

@saigamfg-musicforgaming5087 2 года назад

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 ...

@RodrigoHernandez-wc4ej 3 года назад

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

@SquatUniversity 3 года назад

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

@RodrigoHernandez-wc4ej 3 года назад

@@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👌

@wendyroe5154 2 года назад

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!

@charbel0bassil61 2 года назад

very informative video if you care about your squats watch the video !

@DesignedByTaz 2 года назад

Thank you so much for this video. I’ve been struggling for years to understand why my squat is so off

@mainulislamshaon4795 3 года назад

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

@SoVZS 3 года назад

Hi Dr. Aaron, Thank you for all the fantastic content. I hope I'm not too late to ask a question. How would you recommend someone with an anatomical hip imbalance figure out the right stance for them? For example, in my case if I try to sit in a figure four cross leg, my left leg has a large range of motion and can drop to parallel, whereas with my right leg the best I can do is an extreme 45 degree. Hope the above question makes sense and thanks again for the excellent quality content!

@spindleblood Год назад

I have this problem myself. I've been working with Aaron in person since November. He has me doing a wide variety of stretches and exercises all of which can be found in many of his past hip videos. Search Squat U hip impingement and do those. It can really help! Good luck

@SoVZS Год назад

@@spindleblood thank you, hope you find success working with him!

@nicholasalley4909 3 года назад

I always love learning on this channel

@SquatUniversity 3 года назад

Thank you!!!

@andremichel2790 5 месяцев назад

Thanks for this video! I was sufering a pain in my knee during squats. I was confusing about the with stance and the toes angle.

@user-wr9dh6yv1o 2 года назад

He can go "Even Deeper"!

@FieldBoy111 3 года назад

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

@duchaneaux 3 года назад

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.

@namirak1 3 года назад

This video is Gold

@johmerdowns327 3 года назад

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 🙏🙌💪

@truthseeker7260 2 года назад

excellent illustration thanks guys

@MisterBrianAlexander 3 года назад

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

@kellywatts6227 2 года назад

So glad I found this channel tbh extremely helpful👍

@couch_1128 3 года назад

Was stoked to hear you on mind pump!

@user-bq2ni9io7q 3 года назад

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

@bennygilligan 3 года назад

Absolutely fantastic content my man keep up the great work

@ezekielmy545 3 года назад

I learnt a lot from u by just wcthing a few hours tnx

@geraldinegoligher3293 3 года назад

This is so helpful. I have one question, I hope you can answer, when the weight gets heavier for me when I start the squat my legs start to tremble, can you advise how to stop this