5 Issues Standing Between You and also Much deeper Squats

 

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Hip Mobility for a PERFECT Squat

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4 Exercises for Ankle Mobility in Deep Squats

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Why You Can’t Deep Squat And How to Fix That!

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Hip Pain Fix hip pinching and get deeper in your squat

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Here are five potential issues standing between you and deep squats. Poor ankle, knee, hip and spine mobility are perhaps the most common factors affecting squat depth, according to Wickham. (FYI: Mobility is the ability to move — and control — a joint through a. If you lack the strength, try grabbing onto a door, squat rack, or workout box to assist you into a deeper range of motion. If even this doesn’t help you, then mobility is your weak point.

Practice the assisted squat as seen in the video and spend time pausing in the bottom and you’ll be on your way to improved mobility in no time (note. If you can’t squat past parallel, try loosening up with five minutes of foam rolling your hips and lower body per day, says Miranda—and consider seeing a PT to address any ankle mobility issues. 1) Bodyweight Squats. 2) Cossack Squats.

3) Deep Lunge (with Hip Flexor Stretch) 4) External Rotation on Bench. You want to move smoothly and transition between exercises with purpose. Spend some time at each position until you feel comfortable. 4-Punch Combo for Squats. Now push your butt back between your legs and towards your heels, much like the motion you would do if you were standing upright and squatting.

As your torso drops between your legs, take a look to see what your back is doing in the mirror. If you do have calves so tight that they are stopping you from hitting good those deep squats, you. Now, let’s switch out the biceps for the squat muscles.

The squat muscles would include quads, hamstrings, glutes, core etc. If your squat muscles can sustain and lift a heavier 1RM, your body will certainly be more resilient to injuries. Standing up and sitting down would be an easier task if you had strong squat muscles. It’s always advocated in any intelligent training article you come across on the subject: Learn to squat deep.We understand its importance and know that squatting deep allows your body to hit all the muscles of the lower leg, improve knee health, lower back health, and increase time spent under tension.We don’t need to answer “why” anymore.

Let us help you discover how deep YOU should squat and share 5 exercises to help you work on getting deeper and squatting better! If those don’t present any issues then we’ll move to a vertical squat with a counterbalance. We recommend using a 10lb counterbalance (this tends to work best) and starting with a box for depth. Standing over. Hold the bottom of the squat for 5 deep breaths.Your belly should push out as you breath in and relax naturally as you breath out.

Return to a stand. Now, as you go down, I want you to force yourself into a different position, either a deeper position, or even better, apply the technical squatting tips I’ve shared previously with you. The aim and benefit of holding onto the vertical frame is that you’re not going to overbalance and fall to the ground, complete with associated embarrassment.

List of related literature:

The three most common faults when squatting, which I cover in more detail in the Squat section beginning on here, are excessively hyperextending your back in the top position, allowing your knees to collapse inward (knee valgus), and excessively posterior pelvic tilting in the bottom position (butt wink).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

quadriceps, glutes, with secondary focus on the hamstrings and hip flexors (1-4) Stand with your feet together, toes pointed straight ahead.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

When seated for this many hours per day (at least 10!), the lower extremity muscles in a shortened position (ankle plantar flexors, hamstrings, hip flexors) will tend to become tight, and the muscles in a lengthened position (gluteus maximus, tibialis anterior) will tend to become weak.

“Fundamentals of the Physical Therapy Examination” by Fruth
from Fundamentals of the Physical Therapy Examination
by Fruth
Jones & Bartlett Learning, 2017

Fig. 9.13 Lateral view of an individual with a hip flexion contracture illustrating some of the compensatory strategies: increased lordosis, flexion of the knees, and activation of the hip extensors (gluteus maximus, adductor magnus, hamstrings).

“Essentials of Kinesiology for the Physical Therapist Assistant E-Book” by Paul Jackson Mansfield, Donald A. Neumann
from Essentials of Kinesiology for the Physical Therapist Assistant E-Book
by Paul Jackson Mansfield, Donald A. Neumann
Elsevier Health Sciences, 2018

Lower the body to a full squat position, keeping the arms straight and moving the hands down between the knees (b)

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Weight shifting with gluteal squeeze on the stance lower extremity (1) Progress to standing on 1 leg with correct alignment (2) Progress to resisted activities of the opposite leg while standing on the affected leg B. Gluteus maximus muscle 1.

“Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book” by Shirley Sahrmann
from Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book
by Shirley Sahrmann
Elsevier Health Sciences, 2010

Squats: Holding on to the seatback, sitback with your weight over your heels, pointing your tailbone to the back, hinging at the hips, and maintaining a neutral spine and neck.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

In addition to the gluteus medius, some evidence shows gluteus maximus activation is greatest during the step-up, lunge, and deadlift, compared to the squat [19].

“ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs” by Frank R. Noyes, Sue Barber-Westin
from ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs
by Frank R. Noyes, Sue Barber-Westin
Springer Berlin Heidelberg, 2013

(A) In this task (squat), the patient is palpating the posterior buttock and anterior hip fold to provide tactile cues for herself to release both anterior and posterior hip muscles and to ensure an optimal strategy for hip flexion during the squat (feel the hip fold).

“The Pelvic Girdle E-Book: An integration of clinical expertise and research” by Diane G. Lee
from The Pelvic Girdle E-Book: An integration of clinical expertise and research
by Diane G. Lee
Elsevier Health Sciences, 2011

To ensure appropriate body alignment, especially on the structural type of exercises using multiple muscle groups, plus to direct force through the hip and spine, she can make use of such exercises as free standing squats, dead lifts, and lunges [8].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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114 comments

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  • I have a hard time with keeping my snatch arms fall forward the side of my shoulders feel like a tight band and can’t get my shoulders back

  • Can you make a video on what basic equipments one needs to have when it comes to rehab, mobility, flexibility and stability issues. Thank you for your awesome work

  • Awesome stuff. During my screening process I noticed that I had anterior should pain while doing the y side and band exercises. Any thoughts?

  • I am so tight everywhere. Ankles, hips, spine, shoulders. I feel like with my workouts through the week, where do I start with all of this? I feel like I need to do all of your videos stretching, foam rolling, mobility but just not enough time to fit it all in!

  • Loved your video on squats. Helped so much. I started CrossFit at 69 and could barely do a squat. Although I’ve improved over the past year and a half, I never could get a full squat until I saw your video and implemented your suggested exercises.

  • Great content herman! Watching with close attention from bogota colombia.I had the worst case of good morning squat for years due too exactly the issues you so artfully and clearly express.I the began to correct this issue by useing deep knee bends with my arms overhead as doing an OHP.Then i worked up to deep knee bend with an empty bar.Then to the olympic snatch.Front squats did not help because when i started doing 225+ I would get big bruises on my front delts.Also,hip tightness is really a state of mind.Working very slowly and patiently in the warm up and not rushing in to do 3.4 and 5 plates with zero mobility…ad so often happens with many people

  • Would the hip upduction machine pushing outward help your squat depth as well? I also noticed pain on my outer wrist while squatting. What am i doing wrong?

  • i never could do a deep squat since i was a child. A doctor said it was because I walked on my toes when I was a baby (I started walking at 8 months)

  • Everyone always says to do these sit in a goblet squat but noone ever talks about progressing to this as I’m sure I’m not the only one that can’t just sit in a squat like that let alone for an indefinite amount of time.

  • i can squat 275 and every other exercises perfectly fine but when i do that pigeon stretch it hurts my groin, so i won’t do that.
    1:45 wow that is just painful to even watch
    i get the same type of sensation when i try sumo stance deadlifts, which is why i only do conventional.
    it hurts my groin as they split, and when under load

  • Ive been watching you videos on instagram for a while and i have the say its probably one of the best contents ive seen so far really really grateful.

  • Gud to see you know what you talking about.At first I thought oh no not another American on YouTube. But I think you’re Canadian aren’t you.

  • hey,if anyone else wants to uncover patellar tendonitis surgery recovery try Mackorny Treat Bones Blueprint ( search on google )?

    It is a smashing one off guide for dealing with chronic knee pain minus the normal expense. Ive heard some amazing things about it and my buddy got amazing results with it.

  • So people call Goodmorning one of the most dangerous exercise! i wanna know that if im right to think its all bullshit and they cant do the movement right?

  • We had a week at CrossFit with a lot of squats, but felt the pain more over the weekend. I also had some minor pain over quarantine. But seemed to get better once I got back in the gym. I also kneel a lot at work.

  • The best video and content on this problem I have ever seen. I wish to see it 4 yrs ago when my shoulder pain has started instead of visiting diff physiotherapists over the time and been given the same diagnoses and exercise over and over again with no results. Thank you

  • lets face it some people just can’t go that low and it’s ok you don’t need to. You can do some more work for your harmstrings it’s that simple…..

  • Hey, my pain is near the top of my knee when I jump or when I gently rub around the top of my knee cap. Is that quad tendon pain? Thanks

  • If he keeps this form up without addressing that butt wink problem of his, he may suffer a bulging disc. Beware viewers and don’t always trust a dude with a YouTube video. 😉

  • Ass to grass isn’t meant for everyone people have different limb length ratio, hip flexibility etc in fact at the bottom the grass portion your quads are let off the hook

  • Squat ALWAYS squats A2G, even with high weights, but the gym coaches always advise me not to go that low.. Is A2G squatting dangerous? That was my question actually.. Thanks bro! ��

  • Thank you for this video. Question, how do I diagnose if this is the issue I have? My pain is coming out from the squat, so this video sounds like it is what I have.

  • can you clarify on the shoulders being tight for the squat movement? is it just overall shoulder tightness or is it most likely one of the specific heads? I’ve been working on my hip mobility and believe this also may be a factor affecting my squat form negatively.

  • Not everyone has hip problems most people cannot squat low without their heels coming off the ground….ankle stiffness what help me was putting a block under my heel to eventually getting weight lifting shoes with elevated heels

  • Dude I walk around like daffy duck I need to strengthen my muscles. I’m a woman who sits a lot. I feel like I see more women than men who have that Daffy Duck look goin on.

  • hi everyone,if anyone else wants to discover pain at patellar tendon insertion try Mackorny Treat Bones Blueprint (do a search on google )?

    It is a good one of a kind product for dealing with chronic knee pain without the normal expense. Ive heard some incredible things about it and my friend got excellent results with it.

  • Great vid. I’ve been dealing with quad tendon pain for a few weeks now, but as I train 3 times/week (crossfit) I can’t go on like this any longer. I am 6’5” tall and it took me a long time to get a decent squat technique, maybe there is something more to be improved. Thank you!!

  • I have a mild case of bilateral quad tendonitis, I still have full ROM and can go up/down stairs and walk. It started 3 weeks ago from mountain biking, it was the first time I had done 20 miles in a while. I’ll take a week or two off, or more if needed and try these exercises. Can I start these right away if i’m in the reactive phase or RICE for a week then start? I especially like the pain provocation test.

  • Most awaited video Aaron. Many thanks Aaron and keep the great work coming. One of my favourite fitness channels, your content and bret contreras are my go-to.

  • I’ve noticed in alot of my stretching movent I don’t feel my left Glute as activated and the right. I’ve been trying to neurology make the connection and that helps. I do appreciate all your videos

  • You’re so right about this. I can deep squat and have incorporated it into my day as naturally as possible, often during simple tasks such as cleaning my shoes etc.
    The result is quite amazing.
    I now find that I’m “going” 2x a day with no effort! ��
    BTW, did you ever do the video on the 30 day no sitting challenge?
    I can’t find it!

  • My leg hurts at the bend along the creasr or side calf for a while. Feels weak at times, but not all the time. I have back issues. I like your information

  • Thank you so much all your videos they are so helpful. Went from walking with a limp to walking correctly and full rang of motion on a squat. Your videos changed my life. THANK YOU!!!

  • I’m a basketball player, I messed up my quad tendon by overloading it, I was having 5 practices a week, hours of pick up basketball on weekend, and hitting the gym 3 times a week and I always did squats, my quad tendon has been giving me problems for months now, trying to fix it before the next season starts

  • tried to jump back into squats with 405lb for 5 X 3 sets. pain started after that in my left knee above knee cap medial in the gap between tear drop muscle and knee. never had knee pain but should always wear my knee sleeves for heavy squat day and that day i didn’t which caused that unexpected spike. it was feeling good after some rest and a heavy squat day but today did pause squats 2 days after the heavy day with no knee sleeves and re hurt it 1 1/2 week later after the initial indecent. ima lower the wights for 2 week to 225 315 range and feel it out.

  • I was doing a 30min elliptical trainer session and was pushing the pace throughout. By that evening I had the pain in my quad tendon area. I have backed off on any elliptical or stair climber work this week but was also scared to squat. I will give your exercises a go though.

  • Hi! When i squat my left leg is more forward than the right and that is the position where i feel centered and balanced. Do you have any advice for fixing this?:)

  • Dr. Aaron, I love the flag, love the great information but the flag on the wall behind you is being displayed incorrectly. The stars should ALWAYS be on the top left whether the flat is being displayed horizontally or vertically. Please fix. https://www.aflag.com/flag-etiquette/

  • It took me forever to find a video with this exact info. First, I thought it was just knee pain keeping me from a full squat and when I corrected that, I found out I was pretty much doing a half squat/ half good morning. It’s been driving me nuts trying to get a proper squat. Thx

  • Can someone explain to me the importance of the internal rotation of the hip? it’s in the 4th excercise and seems like the opposite of what you want in a squat, internal rotation would make the knees go inwards while you want to push your knees out in the squat. Got confused there

  • manI think you really know what you are talking about. I have been watching tonnes of videos to see why I can’t deep squat (with no load), yet never found a comprehensive explanation. Personally, I believed that it had something to do with my claves or my tibialis anterior muscles, as I think they are over developed compared to my other muscles. I can’t lift more than two 60 pounds dumbbells in bench press (8 reps), but I can easily do 25 reps in Standing Calf Raise with the max load (220 pounds). Do you have an explanation for that. Thanks

  • I am a personal trainer and dealing with the same pain in knee which never occurs earlier since I am working out last 7 years. But, since I learnt the correct squat technique and did squatting with great loads within 6 to 8 rep max. I developed this pain. It sounds freaky but yes, correct technique with good depth of squat + knee translation with toe+outward knee.. developed this pain two month ago which I never faced in past. I was okay with bad technique. Thank you so much for information and will see it fixes the way you told. Because I have learnt lot and lot about knee pain. E.g patella femoral, patellar tendinitis, It band syndrome, bacterial joint inflammation etc. I am trying my first healing therapy which you suggested in this video. Will inform how it goes.

  • Got an MRI and the doc says it’s patellar tendinopathy, but the pain is mostly lateral. Regular stance squats don’t feel great, but narrow stance squats feel okay. I also get extreme tightness and slight discomfort/pain in the back of the knees, where the pcl is, but doc says I have no ligament damage. Wtf is going on??

  • Great video again!
    I’ve an issue with my feet positioning for squat. I don’t know why but my right foot always goes forward (like 3 to 10cm), and it goes further as the weight increase. It’s really difficult to correct, like the body doesn’t follow the brain… It’s sucks.
    I’ve tried all the hips mobility routine, I can’t fix that.

  • This information is a God send. My pain started a couple months after aggressively starting weightlifting. I guess I started to go up in weight too fast.

  • I’ve watched your video “How To Fix Piriformis Syndrome” in order to see whether I have this problem or not. Actually I didn’t have any symptoms doing those test you showed. But when I wake up or stand up after sitting for a long period of time I get some kind of impingement, sharp pain in right side of the butt. I do some hip movement, left, right, forward, backward, do some standing and squats on the right leg and after that pain disappear and I can make any movement completely freely without pain. So, I decided to do hip mobility exercises and I realized that my right hip has halved range of motion compared to the left. When I do modified sitting hip stretch I can place my left leg in a flat position, parallel to the ground, but right leg only about 45 degrees.

  • Hi Aaron,

    I tried the modified pigeon stretch first and had immediate pain in my lower back. I kept my core tight and bent from the hips and immediately felt it. Do you know what this could be an indication of?

  • I couldn’t do this stretch 3:37 with my right leg, �� my left leg is fine, but my right leg is not cooperating I started to feel a knee pain even tho I did what you said about lifting the knee up a little but as a modification to this stretch.. My back especially the right side get a little tight and gives me that sharp pain while doing a heavy deep front Squat…idk I just feels like my whole right side is a mess ����‍♀️

  • frikin sucks that when i was in middle school and growing a shit ton I would just sit in my seat all day and play video games cuz i was too much of a recluse to go outside lol. They only tell you about weight gain (which wasnt a problem for me) No one really tells you about these flexibility problems

  • I just developed this (at least I think that’s what it is).. a little over a week ago during a heavy squat clean session 5×3 It doesn’t hurt real bad but it’s uncomfortable… pain right on the top of the patella where the quads tie in… sounds like the symptoms mentioned in this video.

    I’m going to do some of these exercises… thanks.

  • Great Content as usual! My son’s 12 and 13 are just beginning their weight training journey. Should I have them program these in to keep their shoulders healthy? They bench and do pull-ups would these help “balance” those movements?

  • Im a 35 year old construction worker (rodbuster) and for fun basketball player and these exercises feel great especially the last exercise (the plane one). I really love your content cause u always show progression and the important details.
    Thank you so much for your effort and amazing content!!!
    ��������������

  • Great informative video!
    I’d be glad to see more on increasing shoulder stability, as I’ve got recurring subluxations that worry me.
    Still training these muscles though:)
    Keep on doing what you’re doing!

  • 1) Pigeon Stretch 0:25
    2) Modified Pigeon Stretch 2:36
    3) Goblet Squat Stretch 3:40
    4) Banded Joint Mobilizations 6:17
    5) Tippy Bird/Hip Airplane 10:02

  • This is my favorite youtube channel. Dr. Horschig’s videos speak to my personal issues almost daily. Has helped my flexibility, and encouraged me greatly. �� Much Thanks.

  • Taking two months off of any sort of training gained some weight and then jumped back into into it going 0-100. Almost certain that’s what started it

  • Hey there Scott!
    thank you for those tips!
    When i go down i see my butt moving to much ( ithink its a butt wink)
    Do you have a video explaning on that phenomenon?

  • When a person is beginning an exercise session and doing first set of squats, for example, do you think its ok to not do full range of motion with the squat, as a way to warm up the hips etc. Or do you suggest doing full range of motion with the squat from the get-go? Thank you.

  • Super informative! Great great video Thank you.Very easy to follow the way you explain things. just had a menisectomy done 12 weeks ago and my rehab went so well my leg became stronger than my other.. however did 1 rep of leg extensions about 3 weeks ago that put pressure right on that tendon and took me out. I’ve had pain anywhere from 2 -10 to 8-10 depending on the day. I shut everything down for 2 weeks and notice the pain still there. This will help

  • This incredible channel should have 50 million subscribers ������ you guys helped me a lot and I appreciate your effort ������thank you so much for all these great informational videos ��������❤️

  • Hey there, great video!
    New subscriber here with a surgically repaired hip, as well as having had bone spurs and now dealing with the impingement in the front of my ankles.
    I’m going to definitely snag some bands from Rogue. it appears you are using the black number for 1.75 in for both ankle and hip mobility work. Is that correct? Any reason I should get additional sizes?
    Thanks!

  • I have a club foot with an atrophied calf. It was fine with corrective surgery until I turned 40 and now all those years of a weak calf muscle have resulted in significant quad tendon pain. I am working on squats and isometric exercises. Unsure what stage the injury is in. I hope it can heal.

  • I actually have to call bullshit on the entire premise of this video and I love this channel dearly. Look up knee shearing as a reason going ass to grass isn’t actually optimal for squatting

  • My right hip is so tight when I do any stretches for it gives me pain in my inner knee so it makes it hard gain flexibility. what should I do?

  • Yo, you’re the God of Squats man. I thought my squat was good. Only thing…I don’t appreciate that you stole my shorts. Not very Godly of you. Lol

  • I suffered from this condition for 4 years but I finally managed to find the solution to fix this chronic injury. Its unconventional because I have tried ALL the advices here on youtube but none of them worked. I got onto the idea after reading about Stan Efferding (powerlifter and bodybuilder). He mentioned that his joint felt much better when he switched to more bodybuilder type of training vs powerlifter training because of the reduced load and increased BLOODFLOW. So then I got an idea. What about training to maximize the blood flow to the quads?

    So what I did was this on a leg day: The aim was to increase the blood flow as much as possible with low/moderate load and high reps

    -Warming up 10 minutes with a stationary bike.
    -2 sets goblet squats 20 reps easy load.
    -2 sets of 25 reps leg extensions.
    4-5 sets of leg press (leg press machine) medium load 20 reps
    2 sets Bulgarian split squats bodyweight only. 15 reps
    -Hamstring work

    So this routine fixed the issue in 3 training sessions.
    Can’t guarantee it will work for you but it’s worth a try. This injury suck so much, so I am happy if this can help someone other than me.

  • Both my hips are different with different tightness. My left hip has decent mobility. I can’t really get into seated pidgeon stretch on my right, the knee goes high. Glute gets super tight. I had bursitis a week ago in my left hip from helping someone move and having to repeatedly hold stuff and step up into a trailer.(or down) After doing sumo squats went to doctor and got told I have bursitis in my hip so I have to take it easy while I heal up figure I’ll work on strengthening and mobilizing exercises so I can get back into squating

  • One question, in the last exercise “hip airplane” do you not keep the body tight in line, can you flex the knee an lil bit for the rotation? We learn a lot with you, thank you so much, you give me the motivation to start training again today. ��������

  • I feel the top of my knee burning all day, every day, now.
    I warm up on the treadmill for 2.5min(alternate 30sec run fast, 30sec powerwalk.) Then I would do my full body 10min workouts kinda like HIIT but not as intense. For the past 6months, I’ve been on and off with squatting. I decided, a month and a half ago, that I wanted to start squatting weights. (4-5 years ago, I used to use the squat machine to push 2x my body weight.) I only have a bar for weight lifting now so it’s been a whole knew world to learn squatting with weights. I can do almost 3 sets of 15reps of a little more than half my body weight. But, yeah, I stopped because of the burning started happening all day. After 2wks of rest and still burning, now I’m looking for answers. I will be doing as you instructed in the video.

  • When I am going into deep squat or just hip flexion in supine position, my right hip feels really tight/painful at the front of my thigh. Do you know what this could be? I am doing mobility stretching now for a week, but still feel a bit like a nagging pain.

    Great videos btw! Keep it up!

  • My pain is more lateral. If you took a marker right across the middle of the knee all the way to the right of the knee but at the fleshy insertion point that’s where my pain is. What exercises should I do. Also, it doesn’t hurt while I’m running. It’s hurts after I’ve been sitting a while. Or if I decide to do a step class/video. Thank you so very much.

  • I couldn’t dorsi flex at all. I couldn’t get my knee past my foot. Thanks for the info. I’ll start stretching them and see if I can do a squat once I can reach the wall

  • I really enjoyed this video. My hips get so stiff after I a squat workout. I start walking like a duck and it’s painful. What exercise, movements, or stretch would you recommend? Any info would be greatly be appreciated thank you.��

  • I have shoulder bursitis in my left side. Are there any other exercises you would recommend? Have tried the last one in your video over the last 6 months and it hasn’t worked.

  • Thank you Dr. Aaron. I have tight hips especially in internal rotation ROM. And I felt much better after performing the exercises ������������

  • Feels wonderful thanks! Currently working through Healthy Hips 1 here and loving it. Though I have chronic pinched hip from 20 years skateboarding this exercise feels quite easy with the block at narrow width, but when I flipped it wider I feel stiffness and immobility at the top of and slightly on the outside of my hip. Kinda hard to tell but it’s like iliacus/tfl/top of rectus femoris area. Seeing as wider is meant to be easier I kinda find it the opposite. Would this be indicative to you of what might be going on in my hip and what I should focus on?

  • thanks for the video, I have some major issues with hip mobility in my squat(specifically internal rotation). I also have issues with hip shift, thanks for making this information public.

  • Wtf is this?
    That is barely parallel. Get your legs closer together and go lower.
    How dare you say the phrase ass to grass when barely hitting parallel.
    Such a shame.

  • Nice and elaborate video, I am having quad tendonitis for about 6 weeks, developed due to squat bursts, unaccustomed, am 59 and early diabetes. Now some healing is taking place, will try these exercises, any other precautions?

  • false information scott, the hamstring plays a much bigger role in a paralell squat in difference to an atg squat, the hamstring barely does anything atg, its like 90% quads.

  • I needed this, I was squatting in CrossFit and later after my workout noticed Everytime I went to bend, the area above my right knee cap was sortve pinching and and little sore, I’ve never had a history of knee trouble or legs, I’d say my legs are my strongest area. but this unexpected load makes sense, as I haven’t done any CrossFit in two years and just started back up, I think it was bouncing out of the squat rather than just squatting normally as I would do in the gym. Now I currently have an icepack on it, cos I can’t bend right knee.

  • When I lower into the squat, there are always a few cracks in my knee. then when I hold it, all of the tension falls in my knees….

  • Appreciate video content! Apologies for chiming in, I would love your initial thoughts. Have you tried Taparton Lard Destroying Takeover (search on google)? It is a great one of a kind guide for finding the trick to deal with knee pain minus the headache. Ive heard some unbelievable things about it and my friend finally got amazing success with it.

  • Can hip surgeries ( especially ones where the hip capsule is cut into) cause scarring or limit ability to stretch the capsule? I usually get tighter hips the next day after a good stretch which is quite painful.

  • Thankyou, I`m that ugly figure with tight hip flexors (I`m a cyclist and a runner). Always wondered why I can`t squat. And yes I have knee pain Psoas pain lower back pain etc etc

  • Thank you so much for all of this!
    If you know you have some sort of hip inpingement, is it better to do the mobilization exercises at home, or before you squat?

  • I started adding overhead squats with a wooden pole for my warm up before squats, this has allowed me to get much more low, but now getting that low I think I start to get a butt wink going on, is this normal when you normally cant get ass to grass?

  • I’m having problems with my knee caps now. i sqatted 410, 415 and 420 last Friday and my knees have been killing me. I was gonna do 100 burpees, jump rope 100 times and ride my stationary bike for 20 minutes than go for a walk but. I’m gonna try some of these exercises

  • Just got my squat shoes today. I feel like my problem is all gone with the shoes. With no warm up i can hit depth easily and feel comfortable. With squat shoes i feel less pressure in my hips

  • Former D1 athlete. My quadricep tendonitis started when I was a young teen in highschool. I was new to dunking at around 15 and did it way too much. Gave myself severe tendonitis. Left it untreated from lack of knowledge for a year and a half. Finally I went and persevered to get PRP treatment. The treatment was successful in taking away the pain however I felt I lost a significant amount of power and explosion.

  • I had an ACL reconstruction using a piece of my quad tendon and its been hell trying to workout my quads in my recovery due to tendonitis. I had to self diagnosing my tendonitis with 0 help or understanding from suregons, physical therapists. These exercises you showed are the only things that have helped me build and quad muscle back without pain. Thank you!!!

  • EXCELLENT! Thank you, Trevor. I have seen a few similar videos like this, but I never really got much out of them. Your cues and details make all the difference. Thanks again,

  • Great video thanks! I am an 40yr old who used to run in college and got back to it. I got in pretty good running shape with no issues and then deconditioned for months and when I got back at at 75% intensity of max from months ago it triggered tendinitis. Thanks.

  • Great content! The way you break everything down is perfect to understand and digest/take notes for future reference! Really appreciate your videos and demonstrations.

  • Going from controlled weight lifting squats to faster body weight squats and bulgarian squats when the gym closed. Only my left quad tendon. Right is fine.

  • I got this from hiking down hill.
    Hiking down hill mimics exactly what he uses to provoke pain…
    Decline slow one legged squats. Slowly and carefully descending down a mountain. Only you do hundreds of reps. Sigh… At leas I know how to prepare now:)

  • My pain started 2011 in college volleyball. Weight training was not a huge priority, it was mostly just conditioning. Still battle the pain on and off when I perform a lot of jumping in exercises plus running. I will definitely give these a go.

  • I haven’t trained consistently for 3 months and then decided to go on a 4.5km run 2 days in a row and started to get this pain. This video helped me a lot. Thank you so much! Time to rearrange my training schedule.

  • Yeah man I can’t squat that far and I always look at myself and it gets me mad and also I get hip pain as well on the front of my hip when I squat

  • It drives me crazy that these videos always address pain in the wrong direction for me. They talk about impingement when you press over your head. I guess this is much more common, but for me shoulder press is easy, bench press a bit more painful, bicep curls very painful, then dips are utterly impossible. They never seem to give exercises for impingement with the arm low, rather than high. The pain feels deep in the shoulder rather than obviously front or back. Having said that, it is a very good video though.

  • Thanks for the good advice. My knees started to suffer from too much high intensity ice skating over 1 month (volumes ramped up too much/quickly). I will use your advice to help my recovery.

  • I have a friend who’s been working out and now his but is out and he kinda looks like the picture of the dude with cross syndrome. I guess he over worked himself and incorrectly… however, he can sit in the squat fine?

  • another great video! very appreciated. you also talked alot about not letting the upper trap take over to shrug during this video. a good friend of mine has very tight upper traps and cant feel his midback stabelizing during any type of pressing/pulling. his traps hurt even so bad that he isnt able to highbar squat. the only thing that seems to help is squeezing a tiny plate between his romboids so he can actually feel them work during dips, pushups, pullups etc. do you have any tips on how to fix this?

  • Ass to grass is all i do….i place as much importance on flexibility just as i do with my training itself so ROM is very easy for me….i wish more people would quit neglecting flexibility and realise how much more effective they can become in their lifts just by increasing their flexibility and mobility.

  • It worked!!!!!!!!!!!!!!!!!!!! After suffering for a couple of weeks with really bad quad tendonitis (swelling, pain and very limited range of motion), brought on by pushing workouts too far, I managed to self diagnose. I didn’t want to get exposed to covid so no medical center. Instead I found this video and tried the wall squat. INSTANT RELIEF. Felt a lot better immediately afterwards. I can’t thank you enough. Seriously, I could barely walk. I thought I had a pretty serious knee injury but it looks like I will be able to get my life back. Turns out lying down wasn’t the best medicine.

  • Great video Dr! Also love the book. I’ve been noticing my right shoulder can’t “punch” into the bar when doing jerks from the front rack position. No pain or isssue when doing behind the neck jerks. When I went to a PT, she noticed I had a bicep strain and believe it was related to my shoulder. What would be a good shoulder warm up before doing any jerk type work and any advice about not letting the bar crash when trying to jerk. thanks!

  • Fantastic video, thank you! I was literally just watching one of your knee pain videos and thinking it would be nice to have one for shoulders.

  • Many years of sprinting on an elite level and recreational city league soccer. 38 now and had a partial meniscectomy 6 month ago. Still however dealing with quad tendinitis prior to the surgery.

  • This has been my favourite video about this injury… and it doesnt ignore squatting like all the other videos. Loved it. The little pain check with the incline surface is great.

  • Thanks for the info. I’ve been having this pain above my knee cap for years. Started when I jumped straight into a heavy squat without warming up, thinking I was still in my 20s. It probably doesn’t help that I have a slight knock knee problem, and everything is not aligned properly to bear a heavy load.

  • I have pain in front of my left knee cap while climbing and going down the stairs for the past two week and I had already ACL reconstruction surgery for my right knee suggest me what to do doctors to get rid of this pain.

  • It started for me playing basketball when I was 14 and I’m 41 now. I’ve learned to live with it and can squat, run, and bike, but always with knee pain. It used to be patellar tendinitis, but in the past few years since I started lifting more, it’s exclusively quad tendinitis… I’m going to try some of the exercises you showed and see if it helps. Your videos are some of the best online for proper training. Thanks for doing this!!

  • I’m so glad I found this video. I have very tight hips, mostly internal, from sitting at a computer for years. This protocol has helped tremendously more than anything else I’ve tried. Thanks!

  • None of this helped I have a massive amount of knee pain at 15 this video made me think I was in the disregenative stage very clear but none of the exercises helped they just made my knees hurt after I did a wall sit