Squats for Beginners: How to Squat Effectively

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Squatting is a GREAT exercise to strengthen your legs and help you stand up from low surfaces, but they often cause PAIN if not performed correctly. Learn the proper technique to perform a squat in this video!
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1 окт 2024

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Комментарии : 134

@teablissful 8 месяцев назад

I attend an exercise class where we include wall sits during our warm-ups. I like to place a rubber ball between my knees. Telling jokes, we do the "hold" type of wall sit for one minute. Your advice about lining up your knees so they don't go over your toes is so important. Our instructor describes the squatting position of our knee as being in alignment with our ankle. And she always warns us to keep our lower back flush against the wall. I like that you added the "pelvic tilt" as part of the description of the torso.

@DoctorGretchenHawley 8 месяцев назад

I'm so happy to hear that you enjoyed the video!

@mokshaa6329 2 года назад

Little right knee pain is there while doing this sqauts

@lindanason6211 Год назад

Wow! I finally understand what I am supposed to do. Thank you so much for the thorough and detailed explanations, and for showing the different positions according to ability.

@DoctorGretchenHawley Год назад

You're welcome! I'm glad that you feel confident moving forward with this exercise now!

@shelly-annwilliams3694 3 года назад

Thanks for sharing. No mistake will I make after watching this ❣️👍

@Jodiwms1969 2 года назад

Hello, in 2020 I had a severe sciatic nerve attack and it’s been two years and I am 73 years old but very active, I am an able now to squat down but my chiropractor told me to do the wall squats so I hope you’re going to do those, I can do the yoga stretches with no issues but the squats are an issue so I’m going to start doing those on a regular basis and strength in my legs I used to have very strong legs but since the sciatic nerve attack I’m having a build Myself back up thank you so much for your helpful information

@thenebraskan6977 Год назад

Thanks for the great information. You are easy to understand. I warmed up doing some squats holding on to the kitchen sink. Keep up the great work ❤.

@davejendro7814 Год назад

Dave Jendro I just spent an hour on the web looking for advice on how to do squats. I find your video to be the best and safest for myself as a senior. Thank youi.

@DoctorGretchenHawley Год назад

You're most welcome! I'm so glad you found it!

@lizbethanne109 3 года назад

Thank you so much, this was very helpful. You are a very good teacher & teaching is an art!💖

@sheemafarhath3264 2 года назад

I loved the way you are showing the right procedure for beginners. Best way 👌

@DoctorGretchenHawley 2 года назад

Thank you so much 😊

@laxmanrana1190 3 года назад

Good explanation. I've seen many videos about squats for beginners,I tried and got my hamstring injured. You explained good, you told how to do,how much do and easy way to do squats. Most physiotherapist and fitness experts do not tell you about do's and don'ts, how many times a beginner can do, the risk of doing wrong etc. But your video is very helpful.

@1unsung971 8 месяцев назад

Wrong and hramful

@oziomajesusoziomaa.6318 11 месяцев назад

I am happy coming across this video now, well detailed, I have tried it now, I will do it constantly to get the results, thanks dear. I subscribed too.

@DoctorGretchenHawley 11 месяцев назад

So glad you found my page!🧡

@oziomajesusoziomaa.6318 11 месяцев назад

@@DoctorGretchenHawley yes dear, thanks.

@Callie321 Год назад

Thank you so much been trying to find squats easier on my knees ❤

@DoctorGretchenHawley Год назад

You're most welcome! I'm happy it helped!

@ngb3813 2 года назад

Wow absolutely helpful! Thank you so much🇿🇦🇿🇦🇿🇦🇿🇦

@EppingForest304 6 месяцев назад

Explained very well, thanks 🙏👍

@DoctorGretchenHawley 6 месяцев назад

Happy to share!☺️

@tracierendell4422 Год назад

I've been searching an hour to find a video that was to the point and informative. Thank you!. Huge 👍 up from me

@DoctorGretchenHawley Год назад

I'm so glad you found this! You're very welcome!!🧡

@seohlengtay6011 3 года назад

Can I push the whole of back against the wall?

@rajibmajumder2119 Год назад

Hell Doctor, I am Rajib... This is the first time I am watching your video and I found something really great about your technique of learning squat...Amazing👌👌👌👏👏👏

@DoctorGretchenHawley Год назад

So glad you enjoyed the video!

@smileytheresa63 Год назад

omg thank you...wall squat here I come!!!

@DoctorGretchenHawley Год назад

You're welcome!🧡

@corabeardog 7 месяцев назад

Thank you! I don't have MS but I do have autoimmune conditions which attack my joints and osteoporosis. I appreciate your tips!

@DoctorGretchenHawley 7 месяцев назад

Happy to share!

@mokshaa6329 2 года назад

Thank you .v.nice explained and even did the squats .how many such squats should I do ?

@wla6851 Год назад

Thanks a lot! such a clear explanation!!

@rolandnyc4938 21 день назад

I'll try this with a stool under me. Polymyositis. Thank you.

@DoctorGretchenHawley 20 дней назад

Absolutely! You got this!!

@athanasiaa6257 Год назад

Hi! When I do wall squats, even though I check my positioning, posture, etc, I see my knee on the weaker side is shorter than the other and I can barely hold it straight out. It wants to collapse inwards. Any suggestions?

@DoctorGretchenHawley Год назад

Hi Athanasia! I am unable to give advice on this without an in-person evaluation. Take a look at my video on knee kissing, and try out the exercises/stretches there to see if that helps!

@wolfgang4368x Год назад

Good. Greetings from Germany.

@lt7587 2 месяца назад

Super vid and explanations, thank you! Is it safe to do wall squats a few times a week (as I've just started happily doing) with a hiatal hernia? Would it maybe be OK to just do it but without engaging my core do you think? Thanks in advance!

@DoctorGretchenHawley 2 месяца назад

That’s hard to say without fully evaluating the hernia and core strength. I suggest you check in with an in person physical therapist who can guide you with that.

@lt7587 2 месяца назад

@@DoctorGretchenHawley ah thank you! :)

@katehirst6046 6 месяцев назад

As someone with chronic fatigue it's a joy to watch a video where someone explains clearly and puts the emphasis on moving within your limits. Much appreciated. ❤

@DoctorGretchenHawley 6 месяцев назад

I'm so glad you enjoyed the video🥰

@phumzankala8763 Год назад

Thank you sis, this really helps for beginners ❤

@DoctorGretchenHawley Год назад

You’re welcome 😊

@edwardwaldron7813 7 месяцев назад

@@DoctorGretchenHawleyI was told this helps lowering Blood pressure is that true

@david-stewart Год назад

Thank you Ma'am very helpful!

@1unsung971 8 месяцев назад

Nope. It's wrong and you are being patronising Sir

@kaylacarpenter272 Год назад

I feel no engagement in my glutes, or hams. Only quads, and unbearably.

@DoctorGretchenHawley Год назад

Many people experience feeling it much more in one or two muscles groups. Even though you cannot feel it now, your glutes & hams are in fact working!

@diputhomas6100 Год назад

Hi doctor am dipu (india, kerala ) Ms peshent its diagnosed 2013. Your tipes are very helpful Thank you dear

@אגלטל-ל4ש 4 месяца назад

Is it necessary to warm up the muscles before this practice, if so then what is recommended?

@DoctorGretchenHawley 4 месяца назад

Warming up is always recommended before any exercise. I have some great stretches on my page that could be helpful!

@hopefaithlight 11 месяцев назад

Very well explained and demonstrated. Thanks so much ❤

@DoctorGretchenHawley 11 месяцев назад

My pleasure! So glad it was helpful!

@JayBrav0 23 дня назад

thanks for this important squat info for beginners

@DoctorGretchenHawley 21 день назад

You're very welcome!

@rachaelcroftdowning731 Год назад

Thank u so much. So helpful

@juliepowell3566 Год назад

Wow, Thank u 🥰

@jawahardsouza3400 Год назад

great.

@abcdjkx 9 месяцев назад

*don't do these squats if you have any pre-existing leg or muscle issues.

@abdulrazzakulday5580 Год назад

Thanks

@andrewblair5794 2 года назад

This explains a lot

@barbsbar3224 Год назад

Amazing ❤

@tammytaylor8393 2 года назад

Well this squats help for my right dead buttocks ?

@soulfulmelodiesbymanjulasa4851 2 года назад

Thank you so much

@user-mw9gf1ql1k Год назад

Very helpful with correct position for beginners

@DoctorGretchenHawley Год назад

Glad you enjoyed the video!

@lilijones2386 Месяц назад

I’ve been searching different websites and trying to do a squat, I kept failing. Until I saw your video, I did what you said. I did it !!!!! Thank you sooooo much. 😍

@DoctorGretchenHawley Месяц назад

Oh my gosh, that's amazing!!!! Great job🥳 I'm so glad you came across this video!

@zalaanderson5450 Год назад

this is super helpful

@haesookvip 8 месяцев назад

The friction against the wall hurts when I'm going up

@DoctorGretchenHawley 8 месяцев назад

Adding something like a foam roller that can roll up with you might be a solution!

@haesookvip 8 месяцев назад

That's awesome thank you for tip🥰@@DoctorGretchenHawley

@alanhamford2538 Год назад

Over 60 male. Obese. New to wall squats. Can only get 1/2 way down & knee pain starts. Top of kneecaps outside region. Pain is there while staying down. Is there a way to stay down avoiding knee pain? e.g. perhaps a correct angle?

@DoctorGretchenHawley Год назад

Great question - Squats don't have to be as low as shown in the video to be effective, especially is there is knee pain occurring or there is a need to build up the quad muscle strength. Also, you can do shorter holds in the beginning to start to help avoid some pain. The exercise itself will typically cause some discomfort in the muscles, but there should not be pain.

@johnharkin3456 2 года назад

That's great Dr Gretchen

@safiyaloora3117 2 года назад

Thank you good exercise 🥰🥰🥰

@DoctorGretchenHawley 2 года назад

You’re welcome 😊

@Us-zy7xx 2 года назад

Thank you

@NanaNana-lf4jl 7 месяцев назад

Thank you! This is just a perfect explanation and so helpful .I just can not do regular squats but I can do these with your expertise!

@DoctorGretchenHawley 7 месяцев назад

So happy this video was helpful!

@gregbilser3627 4 месяца назад

Super clear explanation. Think normal squats are really hard to get right and have been looking for an alternative that gives me most of the benefits and to feel more confidence that I'm protecting my knees a bit better. So can't wait to put these into my next routine and give them a go. Many thanks.

@DoctorGretchenHawley 4 месяца назад

So glad you enjoyed the video!

@mohamedemadelshenawy9271 2 года назад

great video

@DoctorGretchenHawley 2 года назад

Glad you enjoyed it

@dakshsharma8135 Год назад

Hi,my knees cave in when I squat without wall or any support.kindly guide me

@DoctorGretchenHawley Год назад

Search "knee kissing" on my main page, and it will bring up some helpful videos for you🧡

@emmanuelogenyi4848 7 месяцев назад

Nice one thank you

@DoctorGretchenHawley 7 месяцев назад

You're very welcome!

@faryadghoo2169 2 года назад

Thank you! 🌱

@michellemwilliams8264 3 года назад

Will definitely try

@margaretlatocha1474 3 месяца назад

How low should you go?

@DoctorGretchenHawley 3 месяца назад

That will vary depending on each person. Wherever you can be comfortably, and are able to get safely back to a standing position is a great place to start!

@slaf121 8 месяцев назад

Thank you!

@DoctorGretchenHawley 8 месяцев назад

You're very welcome!

@kriskempinski3284 2 года назад

Probably the best beginner video. Thank you!

@DoctorGretchenHawley 2 года назад

Wow, thanks for the feedback!

@1unsung971 8 месяцев назад

Nope. It's wrong

@Kavitha-ub3zf 2 месяца назад

Nice tq❤

@DoctorGretchenHawley 2 месяца назад

You're welcome!

@patrickc2411 2 года назад

Excellent presentation/ explanation

@DoctorGretchenHawley 2 года назад

Glad it was helpful!

@ronniemead805 Год назад

Thanks!

@DoctorGretchenHawley Год назад

You're welcome, Ronnie!

@stuartholmes6369 4 месяца назад

Excellent demonstration...appreciated.

@DoctorGretchenHawley 4 месяца назад

You're very welcome!

@ranadiaa6335 Год назад

Thanks for the video but I have a problem when doing it as my knee keep turning inward and my back can't touch the wall due to my poor posture can you suggest any ideas to modify it please 🙏

@DoctorGretchenHawley Год назад

You can practice squats holding onto a counter top, or a very sturdy chair. Or squatting down & hovering over a couch or chair in case you lose balance. Also, check out my video on knee kissing exercises!

@ranadiaa6335 Год назад

@@DoctorGretchenHawley thanks so much for your advice, god bless you ❤️ from Egypt

@vuyelwangwane4107 3 месяца назад

Thank you sharing this exercise

@DoctorGretchenHawley 3 месяца назад

Always happy to share!

@chandrima429 Год назад

How much time should it be for the beginners?

@DoctorGretchenHawley Год назад

It depends on the individual, honestly. You can hold for a few seconds at a time, and work your way up to a longer time frame. It really depends on each person's muscle strength, and endurance when beginning!

@SL-nv6zv 3 года назад

Thanks for the good explanation and demo.🙌

@mastichannel1145 Год назад

Can i know ,can i do this exercise for my right leg knee pain and swelling mam?or others exercise

@DoctorGretchenHawley Год назад

Squatting should never cause pain, so if you’re able to do this without pain the. You’re good to go! If you do feel knee discomfort, putting more weight through your heels instead of your toes can help!

@mastichannel1145 Год назад

@@DoctorGretchenHawley thank you mam i will try to do this exercise 🙏🙏

@myverycutecat Год назад

Hi. Is it same for men please?

@DoctorGretchenHawley Год назад

Hi there! Yes, it is the same☺️

@myverycutecat Год назад

@@DoctorGretchenHawley Hi! Thank you so much.

@jayanthikumar5010 3 года назад

Thank you. It was very useful

@vishalbhanot1021 2 года назад

To hell with squats...but I love ur looks and I love u

@karmyog2557 2 года назад

creep

@1unsung971 8 месяцев назад

Here's a doctor advising on exercise technique.....not her area of expertise, and, of course, she gets it wrong. Your knees will hurt doing this nonsense. Can she be sued for this????

@DoctorGretchenHawley 8 месяцев назад

Hi there! I’m a doctor of physical therapy, so exercise is very much my forte. You make a good point that everyone’s body is different so for some people, this technique may cause soreness. If that’s the case, they should modify or discontinue. But for the majority of people, this technique has been found to reduce pain and increase strength.

@1unsung971 8 месяцев назад

Show me the research evidence to support your claims. Disrupting the natural human squat pattern to curtail knee flexion will inevitably place increased load on the post patella surface and femoral condyles and increase shear forces at the tibial plateau. This might alleviate short term discomfort, causing long term joint degeneration. In addition, with your "technique" the full squat position cannot be achieved, so you haven't helped people at all. It disappoints and frustrates me that a Doctor of Physical Therapy can get this so wrong. If exercise is your forte the furture for knee surgeons looks very rosy. I'd be keeping my qualifications under my hat, if this is what you believe to be sound, natural human function. Misleading and harmful over time. Would you correct the Bushmen of Namibia and South Africa with your "expert advice" on squatting? I hope not. @@DoctorGretchenHawley

@MariVictorius Год назад

I currently am working of fixing my posture with yoga and being aware of my posture and correcting myself if necessary. Right now if I stand flat against a wall there is a gap at the lower back that I’m not able to close yet. Can I still try these exercises?

@DoctorGretchenHawley Год назад

Absolutely. In most scenarios where that gap occurs, tucking the pelvis slightly, and engaging the core can help close the gap. Also, you don't have to sit as low as I am in the demonstration. That may help with the gap as well.