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Perfect Your Squat: Step-By-Step Form Guide

Squat University

335,878 views

No matter if you're performing a bodyweight "air" squat, back squat or front squat...good technique comes down to 5 absolutes.

1) Optimal Toe Angle
2) Sufficient Foot Stability
3) Creating External Rotation Torque
4) Hinging At The Hips
5) Maintaining Postural Integrity

Get my book on fixing injury here:
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Anatomy graphics by @muscleandmotion.

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If you think you're the exception to rule #1? Check out this video: How To Squat For Your Anatomy (FIND THE RI...

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Music credits
Opening & closing track by JookTheFirst: SoundCloud: jookthefirst

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20 Comments

@tn6207 6 years ago

I can’t believe that your content is free. I appreciate your dedication to teach people in every informative video.

@CJHan 6 years ago

"Instagram girl squat" how true this is...

@zahrab.2913 4 years ago

Your videos revolutionized my Squat and made me aware of the true reasons behind my knee pain. After I watched your videos last month, I started to seriously work on my hip and ankle mobility, and I have noticed not only immediate relief, but also great improvement in my workouts. Thanks for sharing energy, knowledge and experience.

@MitchellBourisk 6 years ago

I like to watch stuff like this before I go train. I’m going to do squats later, so this is great to feed my mind beforehand.

@TheBassPanda 6 years ago

I've watched this dude's feet way more than I've ever mine ! Love your content 🤘🏼

@brianswart1078 12 days ago

Fantastic step by step guide especially the toe tripod. That in itself completely changed the dynamic of my my squats

@lordadman 6 years ago

This needs more views! Millions of people need to see this, rather than what pops up first on search engines for people who don't know.

@a.julian3770 6 years ago

Strained my lats doing squats on the 29th and this video came out on the 30th. lol Did y'all see me and say this dude needs a form tutorial?

@Armando_Lara 3 years ago

3:50 Knees in line with the 3rd tow of the foot.

@andreabarone4964 6 years ago

This video should actually be 7 years long where he teaches you what’s every single difference in every single way of possibilities and genetics

@Assedmde 5 years ago (edited)

The best Youtube video I've ever seen in my life. This is gold. I've wasted so many time watching typical "how to squat" videos until now. I really appreciate great content for free

@Tash303 2 years ago

3 PT's and trainers later (pathetic) and you explain this like the expert that you are. God Bless. ❤

@vmgr3 5 years ago

AMAZING INFO! I train people with mini bands, so the position of the squat with a band in your thighs is like you bodyweight example, and I used to explain the same thing to my students because it was kind of logic that positions can be different if you use bodyweight or weight in your shoulders. Sometimes other trainers say my technique is WRONG, but they only train people with weights... Im so happy I could find your video and explanation, for a momentI thought I was wrong, and I was worried because at doing the exercises it feel correct, stable and neutral, and also my students feel good doing it that way.

@gabriel_kyne 5 years ago

I finally understand the meaning of your theme song :D

@sintayehudestaofficial 2 years ago

Thank you big respect 🙏

@flowercita11 4 years ago

There aren't enough thank yous in the world for me to give to you! 💚🙏🏽👏🏽👏🏽👏🏽👏🏽

@denisedade9346 5 years ago

This was the best tutorial on the perfect squat that I have ever heard! I am a trainer who has ankle dorsiflexion issues and tight hip flexors in general so I am always doing exercises to deal with them both so that my squat depth is better. I put all of the 5 absolutes together and they worked like a charm. It's funny because I neglected to do one of them, it did not work the same. Of course I will need to continue to practice them this way so that it will become like second nature. Right now this form is so new to me that I have to think through each absolute every time which is ok. Thank you for this instruction!

@diro1610 1 year ago

I used to be terrified of squatting, always worried about falling or hurting myself. But now, using your technique, I can squat 120kg after just 3 months!. 😊