Why This Squat May be the Core Move You Won’t Ever Understood You Possessed


1 Hour FULL BODY WORKOUT at Home | No Repeat and Low Impact

Video taken from the channel: Caroline Girvan


4 Core Stability Exercises For a Better Squat |#AskSquatU Show Ep. 21|

Video taken from the channel: Squat University


3 Core Exercises You Should Do EVERYDAY!

Video taken from the channel: Squat University


Are you STILL doing planks?

Video taken from the channel: Squat University


FUNNY WAYS TO SNEAK FOOD ANYWHERE YOU GO || Cool DIY Life Hacks Into Class And Movie By 123 GO! BOYS

Video taken from the channel: 123 GO! BOYS


Fixing The World’s Strongest Man (Martins Licis): Part 2

Video taken from the channel: Squat University


The GREATEST Squat Warm Up Routine

Video taken from the channel: Squat University

And now, we can add: build core strength because the Zercher squat automatically activates your core muscles. It looks like a circus trick with the weight in the crook of your elbows, but is ultimately easy to learn and a solid fit for most body types and experience levels. Here’s how to do it and why you should try it. Why This Squat Is the Core Move You Never Knew You Needed 15 Lunches With Up to 20 Grams of Fat (Keto Diet) 8 Strategies to Boost Weight Loss, According to Psychologists. Why This Squat Is the Core Move You Never Knew You Needed 15 Lunches With Up to 20 Grams of Fat (Keto Diet) 8 Strategies to Boost Weight Loss, According to Psychologists.

Why This Squat Is the Core Move You Never Knew You Needed Essential Guide to MyFitnessPal MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. Why This Squat Is the Core Move You Never Knew You Needed 15 Lunches With Up to 20 Grams of Fat (Keto Diet) 8 Strategies to Boost Weight Loss, According to Psychologists. And it’s not just the lower body that benefits from the squat: the move works your core too, and with so many large muscles involved you’ll find that rattling through a set of squats also gets. 10.

Build Core Strength. Squats use almost all of our muscles, and it hits the core hard. You use your abs, lower back, and obliques when doing squats, which also work the internal organs and glands as mentioned above. A weak core is a very weak link in. Multiple Muscle Engagement.

Very few exercises can match BB Squats when it comes to engaging multiple muscles in the body. A perfectly executed squat is a literal symphony of muscular action that brings into play the hips, glutes, quads, hamstrings and calves, while at the same time, effectively activating the “core.”Thus, there is good reason that squats are often referred to as the. Which, of course, is the reason why you are so often tempted to skip this move in your workout, even though you know you should do it.

No one is going to give you an extra million dollars for squatting deeper. Making matters worse, the more that you read up on squat form, the more likely you are to find conflicting information. Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. “50 squats a day will keep the doctor away—seriously,” Dr.

Christopher Stepien, a sports therapist and chronic pain expert said. “Daily squats will help you mentally and will even give you better yearly check-ups with your primary physician.”For how to.

List of related literature:

To improve the bottom of the squat, it makes sense to mobilize in a position that looks like the bottom of a squat.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

I share with you some technical aspects that make the squatting movement from and to the Neutral Deep Squat position not just effective but efficient.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

So, if squatting is a movement you loathe, you can replace it with a split squat variation as your main quad-dominant lift and still experience substantial strength gains.

“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

It allows you to work thebottom positionofthe Squat oneleg at a time, and that’s how you wantto lookat it: squatting one leg a time, and working out tight spots in the bottom position.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

This exercise teaches the foundational movement pattern of hip flexion and extension in a position that is safe for the spine, allowing you to improve the strength of your glutes so you can perform other exercises like squats and lunges more effectively.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Potential of lumbodorsal fascia forces to generate back extension moments during squat lifts.

“Clinical and Radiological Anatomy of the Lumbar Spine E-Book” by Nikolai Bogduk
from Clinical and Radiological Anatomy of the Lumbar Spine E-Book
by Nikolai Bogduk
Elsevier Health Sciences, 2012

This exercise is valuable for learning to rotate the pelvis and lower back while maintaining the desired alignment of the core.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Because the leg press uses many of the same muscle groups as the squat, it’s a perfect exercise before moving on to the target exercise.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

An alternative is the “split squat,” in which you start the exercise with one leg already out in front, and then lower yourself and rise again without stepping out and back.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Alexia Lewis RD

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

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  • I totally agree that the introduction of the medball is a necessity, but you under-estimate just how challenging a plank is for most beginners.
    It is naive to call it a “dumb” exercise. Your content is great, but don’t lose sight of the progressions and learning curve that most people will encounter on their fitness journey.

  • Return day 4 low impact definitely doesn’t mean low intensity!:-D Brilliant session, working every muscle. Elevation made it more advanced. I managed a 2 min plank at the end (my 3rd focused attempt, increased from 1 min & 1.5 min).

  • For some reason planks don’t work for me, I retract my shoulders, squeeze my gluteus, look straight forward and don’t sag, and ik for a fact it’s not because I have strong abs because I haven’t worked them out for a year, I could probably do a 30 min plank but my arms get tired before I even feel a sensation in my abs. Could anyone help me? Is there some secret that switches on the intensity?

  • Can you please analyze gymnastics movement deficiencies in gymnasts maybe? That can bring in a lot of interesting points for discussion.

  • Hi Caroline. This was my first workout with you. I ❤️❤️❤️ it! Especially loved all the exercises that made use of the chair. I’ll be back tomorrow!

  • Try the hollow body position while planking. Then, progress your hands further and further out stretching forward. The arch in your back though is dangerous for your spine in that high tension position. Fyi

  • after doing front squats with heavy weight i feel so much pain in my wrist and forearm. Next day i couldn’t able to do my arm workout. What should I do now

  • Hello, thanks for the workout, I’ve been following you and your workouts are quite different from what I’ve been seeing around.
    I would like to know if I could add ankle weights and bands to make it more challenging.
    I would equally like to know if it’s possible to tone up the body without weights?
    Thank you.

  • Another amazing workout! Really respect your creativity while presenting some unusual versions of well known exercises, like one hand tricep push up with chair, wow! BTW, my triceps are dead after this routine�� What I enjoyed particularly is doing all the exercises pretty slow which allows to really feel which muscles work and how. Big ups, dear Caroline and all your followers! ��

  • I do one sided farmers carry by carrying one 15kg or 20kg dumbbell on my hand and walking around and /or going up a set of stairs for a few minutes.

    I carry the dumbell for equal amounts of time on each hand.

    One sided farmers carry is much better than carrying on both hands as it forces the core muscles to engage to prevent the weight of the dumbell to pull you to one side and throw you off balance.

  • Never thought my ankles wear the weakness in my squat. Always blamed my hamstrings. I am so thankful for this video. It has helped me so much and saved from awful back pain. Thank you sir.

  • Dude I just did this for my routine just now and omg it actually works. Pushed 90kg easily and I am only 66kg with good form. Dude this really opened the groin area and my glutes felt like muscle to mind connection. This is a must share and sub. I can’t recommend this so hard. Smash this video like button guys.

  • Question of the day:
    Time per day performing corrective movements….guessing around 10min.
    I try to do something for squat mobility everyday and other compound movements like DL at least on the days where I’m using those lifts.
    Thank you for another great video!

  • I worked this workout after my 8km jug this morning and I feel so accomplished. Thanks Caroline, I love all your one hour, they’re specific and intense ������

  • Aaron, it would be great to see a post workout routine as well. I am always left wondering what I should do to minimize the aches and stiffness post workout… Thank you for another quality vid ����

  • I was at the gym today to see another guy do the exact same warm up i was doing.
    I asked him ‘where you learn that?”
    Hes like: “a guy from Instagram forgot his name”
    Im like: “squat university?”
    Hes like: “yeyeye”

  • Why am I this dumb. I’ve been following you on IG but never thought to check YouTube and sub. As always, thank you for the content!

  • You are the best! Love your workouts. You’re so encouraging, even though you dont say a word. You make me feel capable! Thank you!

  • Seriously needed this advice, thanks!!! Tried everything to warm up that stupid little muscle inside glutes/ham’s!!! Back on track ������

  • Not certain from looking at him that he even works out however, after looking at his legs I am certain that he doesn’t squat….

    What does Mark Rippetoe (Starting Strength) say about warming up…?

  • Question: From playing basketball, my friend has injured his ankles so much as to lose cartilage. Is there anything you can recommend so that he won’t hurt himself during squat exercises?

  • wish i saw this a year ago, really struggling getting mobility back after a broken femur. Definitely going to start this, thank you

  • I do this on a daily. When I first started my lower back would extend and ache. My abdominals also got DOMS super bad. Now it’s quite easy. Lower back doesn’t give in i can do much more.

  • The #SquatUclub is now on YouTube! 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 YouTube 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!

  • Could you do healthy fast meal ideas for burning fat and gaining muscle ideas????? I’m so tired of eating same thing.I can’t wait to try your other workouts I subbed thanks again

  • What a banger workout on thus weekend no repeat and awesome����������������today plank challenges increased 30sec on my leg after the workout but I feel great and can’t believe my push improve alot…..keep work done my coach ������������

  • The fact that you have to fix the form of somebody who has been refining and perfecting their form for most of their life just shows me that there will never be a perfect squat form

  • Hey Dr. Aaron Horschig, would dead hangs be beneficial for this type of lat tightness and elbow pain? And why did you not use them in Martins case?

  • Love watching videos like these. When I talk to people about imbalance and things like that they look at me like I am crazy. I dont know much in the subject buy trying to figure out the problem myself. I have shoulder impingements and mobility issues in one ankle from an injury that causes other imbalances(my own observation who knows how right I am). Went to a physical therapist and was really disappointed. Hopefully I will find a good one one day. Too hard to figure out myself what is going on or how to fix it. Pushing it during workouts makes it only worse, nothing crazy but I am not a professional athlete to risk a serious injury. Anyone know someone really good in south cali?

  • Fabulous workout Caroline! I’m a day behind but on it. The single leg squats were HARD! But I’m focusing on getting stronger and realizing how much better I am with just 15 days with you���� 60 mins flew by! I’m saving this one. Oh and the plank was with breaks because my shoulders were toast! Thanks so much ❣️��
    If you have any tips for single leg squats and push up improvement for beginners please do share����

  • The squeeze glutes part. When you say prime, can You maybe elaborate? I squeeze the glutes as hard as I can, but barely feel it. I get up and my quads are more fatigued. Is this correct?

  • I didn’t see him hang one handed in the video (I also didn’t have time to watch it all) but that is impressive for his weight. I can barely hang one-handed at 200 lbs and have been practicing pull ups for a year. Eventually I want to do a one hand pull up, but I am not even close yet lol

  • i makes squats on the smith machine by 80 kg and after some times i tried to do squats on the free bar bell all what i can carry is the bar and 10 kg by 5 kg on each side of the bar and it was too heavy and the bar makes me move to front when i rase it up and me knee cross me toes lines so if i do it right on the smith machine is that enough for me?????

  • thank you so mutch Aaron, great to watch a whole session of treatment on youtube, best information out there. can´t wait for the new book

  • Go Martiiiiiiiiiiins! And Go Aroooooooon!!! (joke familiar for Martins fans)

    But seriously word strongest man repaired by excellent terapeut? Pure freaking gold!

  • These videos are so amazing!! Great content. I’ve been trying to post on Facebook and tell all my friends. I like that you’re not overtly sponsored by gym shark and try to sell us on a lifestyle. Is there a way we can support you via patreon?

  • Long levered planks are awesome to warm up bracing and fantastic for hip mobility. Squeezing my glutes to the max while doing a “Pavel” plank feels awesome, then my squat feels buttery smooth. Throw in some frog pumps and I’m golden.

  • Try to be less click baity with your titles, you seem to know a lot about what you are doing, but for those of us seeking advice for stronger core, perhaps due to lower back weakness or injuries, it’s misleading to tell people to STOP.

  • been watching for a while, never been one to comment on the youtube, but damn what’s this helpful! Been dealing with similar issues for years, really and truly appreciate this information, thank you.

  • Damn, strongman really bring you down to your knees. “Yeah, shoulder impingement, yeah, elbow impingement, yeah, teared my lats….etc”
    And STILL he is fighting and doing sports. THATS passion per definition, right there:)

  • This is great.
    I started following this for about a week now and I’ve got a lot of mobility back into my ankles due to this.
    Thanks for the tip.

  • Another great sweat shower, even with the windows fully open. I had to modify some of the workouts but had the impression the push up went already better than two weeks ago when I discovered your channel. And as indicated in many other comments, your smile before, during and after the workouts is a real inspiration.

  • Thank you sir for the advice! Just a few days ago I tweaked my left lower back from squatting and going through YouTube I came across your channel/video. I haven’t really put any emphasis on core training but I rather have stability for the bigger compound lifts. Again thanks alot and will be giving this a go!!!

  • Is there a Video on your channel thats specific for ankle mobility? Because thats my biggest problem����‍♂️and maybe one for the frontrack?��

  • #SquatUclub
    Hey man. I also reached out to you on Facebook but I thought I’d post my issue here.
    I have been injured for 7 months now in my hip, and I am losing all my hopes. It started with pinching pain at the bottom of my squat. I got an x ray and MRI and nothing was found. Months later I now have no more pain but there is a new issue. Whenever I externally rotate my left knee my groin gets stuck and gives a pop. I am able to squat pain free again but this really scares me and I don’t know if it’s safe to train. Maybe you know what the reason is behind my groin being so weird

  • That’s about the worst plank I’ve seen a “fitness professional” perform. I’m not surprised you can hold that position for a minute or 5…

  • As a Kickboxing, Boxing, and Muay Thai practitioner I can confirm that doing the McGill big 3 regularly will improve both punching and kicking power.

    At first I thought it was just a placebo effect but even my training partners have noticed a difference.

    It’s not a huge difference but it is definitely noticeable.

  • As soon as I started trying to do heavy singles in the Bench Press (about 350lbs) I got Elbow Pain.
    Ultimately the cause was my wrist position.
    For me the solution was:
    1. Alternate between Swiss Bar and Straight Bar. You’re much more stable with the Swiss bar, so it’s easier to stay balanced.
    2. Big Stiff Wrist Wraps.
    3. I discovered that the balance point on my wrist almost feels like the bar is resting on my thumb. I know a lot of guys grip the bar almost on the flat of their palm, and maybe I’ll be able to do that after another 10 years of benching heavy, but for now I get bad elbow pain if I grip the bar too far up. I need to rest the bar on the heel of my palm.

    After about six months with those changes my Elbow pain was gone.

  • Hi Aaron,

    I have a problem that is bugging me for a while now. I have not enough ankel mobility, but i am working on that through your video’s. Besides that i have trouble keeping my back upright(front squat impossible), but from what i have seen and heard that has primarily to do with ankel mobility. That has nothing to do with my actual problem.

    The problem is:
    Everytime i go down into squat position and i am going below parallel my left knee has a problem. What i think is the IT band is snapping everytime i go beyond parallel, it sort of goes over the knee when i go down and goed past it again when i go up. I can manipulate this by changing mij knee position. If i let my knees cave in when i go down that does not happen(i am not doing this in a squat)

    What would you recommend to fix this?

    With kind regards,


  • Hmmm, I kind of like having my athletes do static holds for variance. Hang from a bar, static plank, hold a 100# D-Ball for 5 minutes etc. Not saying that there aren’t better core exercises but these others have their place in a diverse training program.

  • The #SquatUclub is now on YouTube! 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 YouTube 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!

  • Wow it was a great information I can feel my core stability day by day thank you so much coach. While doing squats am getting my back very bad stiffness. To release and do my performance better in squats what is the most useful exercise or mobility I have to do? Please help
    Me out of it. Thank you.

  • Timestamp:
    Level 1: 1:55
    Level 2: 2:02
    Level 3: 2:09
    Level 4: 2:15

    2×10 reps of 3-5sec raise per arm and hold

    3:43 40% of front squat 1RM sets of 3-5reps

  • It’s been a week I followed you.. Followed you along..The intensity you put into the workouts..The single leg pistol squat..The plank challenge..Thank you so much for this 1 hr workout

  • Avinashtobaccos is the day we have a time for you and your mom at the car show can’t find the new car and get the car and car at your house at four or six ikkkkkkk


  • I’ve been doing this and dog dog almoat every time before the big lift and I think it has helped me tremendously with core stability and the way I lift. Awesome content!!

  • I’m sure I’m following all the cues you said but the first hold exercise I literally feel 90% in my neck. Is there something I’m missing? As I said I’m following all cues mentioned

  • Please talk about possibly squatting with a wrap or sleeve. Also techniques to strengthen quads if still recovering after acl replacement.

  • I’m so so glad for youre work, book, videos, podcasts and youre nice mindset. You made me thinking about training different way, but I’m still learning from you. Thank you so much.

  • I have been doing the big 3 on and off for years. However, I haven’t been holding the positions for 10 seconds. Thank you for the detailed explanation of how to execute the exercises. I also appreciate the why. Pedagogically sound.

  • Hey Dr. Horschig! What do you think about people who get all their core work from simple squats and deadlifts? Who don’t do ANY exercises specifically for core?

  • It’s only a matter of time before this guy blows up. Practical training advice with the reasoning and anatomy nicely explained. Thanks Aaron!

  • 8:09 wouldnt have been better to do them after the workout and not before?
    Dont we need our core muscles as fresh as they can be at the beginning?
    It would be great if someone could reply.

  • Just finish a strength wrkout but cant wait to do tis workout tomorrow 1 hr can do will do 52years young still can. Your wrkouts are a great mix glad I found you your my personal trainer at home. Come in from Vic. OZ.��‍♀️������������️‍♀️��

  • Yo @Squat University could you ever make a vid about some good strength and condition exercises for MMA? There’s a lot of content out there but I was curious what your opinion would be:)

  • How can anyone put a thumbs down on this guys videos, he literally puts out the best information on YouTube. You explain things so well!!

  • Have the perfect way how to sleek chips into like anywhere you get like simply a bag of chips and if you’re going to a swimming pool make it out of a life you left me could actually work

  • What kind of ball are you using and where can I get one? I have a large inflated ball but it appears much larger than yours will it be ok?

  • My knee when squatting heavy feels like either patella tendon or quad tendon that connects to knee feels weak or is going to snap any thoughts on that? Thank you!

  • Is just basically a progression, the basic plank is for beginners starting to train their core, not a dumb exercise!!!, then with the build strength you can go to the next level just like the ones you showed, and of course someone with any shoulder issue will not even gonna try, they are safer ways

  • Being an indian, for the great part of my childhood, we had a indian style toilet in one of our bedrooms where you Squat & take a dump, doing so has unknowingly made my ankles & hip muscles quite mobile

  • Aaron, would it be ok to substitute the front plank for the curl up? The front plank, where you contract the abs hard for 10-15 sec, then take a breath in whilst still maintaining tension and repeating this over and over for about 2 min has reduced my low back pain a lot.

  • It depends on the person! Some people it would be beneficial and others not as everyone has different fitness levels. All trainers know this ��

  • #squatuclub �� I’ve been commenting on these religiously past few months hoping to get picked. I have an injury really bothering me and I need your help Aaron

  • Been following this guy for about 2 years now from your twitter feed..
    He is due a lot more on this platform.
    Best of luck Dr. Aaron

  • I’m getting a lot of pain I my left ankle, I’ve been trying to do the impingement stretches with the band but I’m not sure if it is helping

  • Grateful for this Channel!
    Do y’all plan on making a video that can assess where a person’s weakness in the squat is? Such as hip strength test, hamstring test etc?

  • Definately I am going to do this workout tomorrow as today I am taking break for one day. I think pistol squat will be difficult for me still I will give it a try.Caroline with your workout I improved my pushups. Love your smile.Thank you.

  • Loved this!! ������Just the push ups are one huge struggle but thank you for the TIP!! Will keep on trying and pushing through.
    You are so perfectly toned any tips on how to tone up results are showing little but still wondering if my nutrition is completely wrong I’m pushing myself like never before.
    That’s all thanks to you! ��������

  • 1:57 That little face lift happens because you’re flexing on the thoracic discs instead of the cervical and lumbar discs, correct?

  • Excellent video! He talks about strengthening your core so you can do heavy weight body building workouts.I say this video would work wonders for people in their 50’s,60’s,70’s+!!!! As you get older your core (especially your Back) gets weaker. Tailoring the no impact exercises in this video to a particular workout regimen for the more “advanced in life experiences” people (like me) may be a great way to get started.

  • I’m obese guy and all my life I’ve always ignored my health because I felt like I had no support and I didn’t want to see how bad I was. I avoided mirrors and recently I genuinely looked in the mirror and realized just how bad I let myself get. I was horrified when I was brought into reality. Being such a heavy guy, most exercises I try to do aren’t efficient because my body literally cannot do them properly. But this video is a great help at starting out, even though I’m very big, you showed simplified versions and they aren’t too bad for me. It’s hard finding things I can do. Thank you for showing me that exercise isn’t always so intense, and is actually very friendly to people starting out!

  • Great vid,u got a sub. Hey did pushing the sled on the very bottom of it is better that pushing it from its handles? And is this a great body exercise? Thanks

  • So Basically every excersise for 6 reps of 10 sec. What if it gets to easy? Can i hold it for 6 reps of 20s? Or do you recommend something else?

  • #squatuclub Doc how long usually is recovery from knee chondromalacia surgery? i have 7mm tear under my knee cap and waiting for surgery

  • What a fantastic workout Caroline. �� As someone who needs to do low impact because of an injury, it’s so hard to find quality HiiT videos on YouTube. This was perfect. Saved as a fav..Thank you ��

  • These 1 hour low impact series are just awesome…Perfect intensity and challenging and doable by beginners with about 15 breaks. Please dont stop them from coming…Love you for these.

  • Another wonderful start to my Sunday!
    This was challenging! And with a 3 1/2 minutes plank at the end, I had to really work hard ��. Didn’t quite manage a still plank for that time and had to alternate between front plank and side planks but a least, it kept my body off the floor ���� for the full time!
    Thank you so much for these varied and exciting workout Caroline. ��������

  • Thank you for these exercise. It managalbe at home since I cant go to.the gym. Which exercise can I do to get blood circulation down the legs. My leg muscle is very week. Thanks

  • @squatuniversity Thanks man for all your informative videos! Can these exercises be done for spondylolistes in l5-s1? Or do you recommend something else?

  • Hi. Do you have a video for men with diastasis recti? You tube seems to address women that are post partum. ai have this and I did not brth a baby.

  • good tips but clickbait thumbnail, implying the plank is a terrible exercise. The only thing you’re doing here is making it more advanced for people who already have relative core stability and can hold a plank for a long time. Which are very few compared to the general population

  • @ 5:34 Recently, YouTuber Redefining Strength showcased a Bird-Dog where instead of doing what you’re suggesting here, that you essentially ‘bring it all in’ in a crunch-ish finish. I understand what you’re stressing here, in your triad, but do you have any comment on this modified movement. (Not trying to pit one channel against the other, just curious.)

  • Thank you, thank you, thank you Caroline for another inspiering, challenging, awesome workout. I’m in vacation but I could not resist trying this out.

  • In his book, McGill explain the curl up with one more thing, which is to also lift your elbows off the floor as you do with the head, did you skip that intentionally?

  • I just had to say, I’ve been doing your knees/toes out for squats and I feel it helps a lot. However, at times I feel like I am not sure if I should open my hips more, my feet more OR knees more? Or maybe all of the above?

  • you not going to get me up.on that chair
    I decapitated my hand from my wrist
    I know have metal piece to have my hand back to wrist screws hold together

  • I thought the McGill Big 3 is coming at us, but no, surprise! I’ll give it a try tomorrow. Hopefully, my shoulder will give me the freedom to do it. #SquatUclub

  • If a front plank is easy you’re doing the front plank wrong. Try to wrinkle the ground beneath your elbows and toes. Make it max effort rather than endurance.

  • Tremenda. Caroline you are the absolute best. Barely finished this one and the plank challenge was pretty embarrasing… I lasted one minute ��

  • Literal morí! muy buena rutina, pero debo confesar que no duré los 3 minutos haciendo plancha =( pero voy a seguir intentando para llegar a ese tope. Gracias Caroline un abrazo desde Colombia

  • @squat university Why the hell are you flashing a white power gesture? You need to get your head on straight and put out an apology. Everyone else please unsubscribe.

  • amazing well articulated video,youre right on the money with the mcgill exercises about not arching the back,my physio made me do back extension and still when i slept i got pain,i told him about the bird dog,he didnt even know what it was!

  • It’s not a dumb exercise, it’s the simplest progression from a huge range of core stability exercises. Also, I might add that the form you exhibit at the beginning of the video is horrendous. There’s absolutely no core engagement with that lordotic butt tilt you’re having in your lower back.
    If you execute the plank properly it’s an excellent exercise (watch calisthenic movements video on the issue, those guys know their shit).

  • That was so much harder than I expected and I didn’t realize I’ve been doing bird dog wrong for a while. Thank you for the great content!

  • Nice video. What about when you keep your arms raised in front of your body, arms straight and hold a band or cable from the side so that the work is to keep the core from rotating?

  • Enjoyed this work out have never done a couple of the exercises like hamstring march (ouch) and bridge hold with abductor oh boy some weaknesses coming out there! Great start to my saturday thanks Caroline!!! I just love all your content so much its so varied!

  • You made this video look as entertaining and interesting as some True Detective series for me. Actually finding a source of Martin’s problem is some kind of detective thing.

  • Are these exercises okay to do with a herniated disc to strengthen the core and prevent further damage? Do they train the Multifidus muscles? I hear you should train the core when you have a herniated disc in order to protect the spine.

  • Great video. I came here to check my bird dog form. My PT gave me some of the same exercises after disc injuries from heavy olympics. Amazing how these small exercises can avoid injury. If only everyone would listen.

  • This is amazing. Only problem is now I am self diagnosing all of the impingement and mobility issues he had… �� this information was available to me in this way when I started lifting, and thats not even ten years ago. The journey i have been on in the last months has advanced me from universal cues to pinpointable issue screening, mostly thanks to squat uni. Now it is time to fix everything I have messed up in my body over the years. Thank you, Aaron ����

  • Yaaayyyyyy did 3mins 30 secs plank…wowwww…it was such an amazing feeling…..now arms are on fire though ��������but amazing I feel….now till 1.30 mins to I dont fell only anything ��

  • Hi, great video, I have quite long legs relative to my height and a femur that’s much longer than my lower leg. How can I squat below parallel?

  • Super full body done!! Way to go everyone!! And yes, low impact doesn’t mean low intensity!!���� Well done to you all… I’ll see you in the next workout!������

  • Morning, Dr Arron. This Dr.McGill big 3 exercise realyy working for my spine. Thank u do much. In a lot of pain still but still doing thm. I wud like to get some money most effective butt workout exercise too, please thank you.

  • I loved this so much, your workouts are the best! All I want to know is how on earth am I supposed to do the chair one handed push-up! That was impossibly hard, i did it on my knees though eventually… Girl, you are superwoman lol

  • This is another great video! Sure wish I had seen this stuff 20 years ago, would’ve saved me a lot of pain. Thank you for putting it out now!

  • This workout was brutal. I felt mentally drained halfway through but I finished it. The pushups are no joke, my arms felt like jelly. For the plank challenge, I lasted for 1 minute with proper form for 3 sets. Thanks for your ever amazing workouts

  • Thank you for this video. I had right QL pain for 2y and spent so much money on massages and creams. This together with neck bridges fixed my lower back pain in only one session.

  • My knees feel stiff and bubbly and hurt when I do squats and get near full depth. They also hurt when I do lunges…does anybody know what it might be?

  • New full body workout, yes! Amazing!
    I just added a 10 kilogram weighted vest on this workout! My shoulder and lower back were happy after this workout!
    Love the quality of the videos, exercises and the added music! Thanks for such a great work and hope with our workouts I can make a big improvements on my body!

  • This is a #SquatUclub video! 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 YouTube 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!

  • Really nice pre leg training warmup! Thank you! I’ve been suffering from right knee problems for several months. Couldn’t figure out what led to that pain. Have been doing this routine a couple of times and started to feel less pain:)

  • OMG!! How do you think up some of these exercises? I stayed with it as best I could until the 3 minute plank. Caved at 1:22. This one will be my marker.

  • Minute hard shadow boxing plank,minute hard shadow boxing, side plank,minute shadow boxing other side plank. It is useful to get your heart rate racing if used right. Also helps core and lower back if done right. Ab roller is cool too but gets easy and I have to do standing ab roller after a while.

  • I would love a video on recovering ROM in the elbow joints after an injury or a overuse injury. It’s very common in weight training but I yet to find a therapist that has improved my situation.

  • Your videos are of so high quality. Ton of condensed content! I am close to fixing my 1,5 year of knee pain with help of your videos and blog posts.
    I wish I could see more of your own training (like what the whole session look uncut, I know its problematic a lot to get that footage)
    Keep it up!:)

  • #AskSquatU

    I’m 6’7, have a strong deadlift, shoulder press and bench. My squat is weak though! I’m having problems with energy leaks at my hips. How can I fix this? I’ve tried all sorts of cues but it’s not working!!!!

    (I low bar squat, as high bar causes my chest to collapse completely)

    19 years old

  • Smashed it ✊�� �� No knees today, I did only proper pushups as you suggested favoring form over quantity! What happened to Sunday HIIT? Your exercise library is exhaustive ��

  • Done, with 4 min plank. Felt intimidated at first, coz there were so many pushups. But i made it, with no knees! Quality over quality �� Also I finally get to do the butterfly sit-up today. Was so amazed coz i was not able to lift myself up to this position, 2 mths ago.

  • When I try to squat, I look like those dogs on the street…. don’t know what happened to me… but my ATG days are not what thy used to me… too much sitting! Gonna give this a try.

  • I absolutely love your work! I have serious weakness in my TA muscles (they’re really thin and weak). I end up getting a bad case of Donald Duck butt when I squat and as a result, a lot of lower back pain. Do you have any recommendations to focus on my deep core? Will these exercises target my TA muscles?

  • The #SquatUclub is now on YouTube! 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 YouTube 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!

  • What a splendid workout��❤️! Love when there’s no repetition, I get bored pretty easily ����. Thanks for these amazing workouts Caroline����

  • Enjoying every drop of sweat I drop doing your workouts. You are correct the workout are low impact and high intensity. The plank challenge was the topping with me barely managing to reach 2:32 mins. You are an awesome coach.

  • For those who think this won’t work for someone with shitty mobility trust me, I thought I had horrible mobility but this is something anyone can do, you just have to let it sink in slowly and not rush it and you’ll get into position. I also found grabbing hold of something sturdy like a wall or squat rack works well at getting into position instead of just weight

  • Done! I can’t tell you mouch I enjoy your no repeat WOs, they fly bey so quickly�� I almost crushed my face for planks up and down because my couch was slipping, so I did planks on the floor and taps on the couch instead�� and I went until the 3’30” of plank at the end ��

  • We are told never to thrust our glutes in the air during a plank. But as you highlight, a plank is too easy. Engaging your abs and creates slight spinal flexion but also creates much-needed tension in the abs. Do it right and you’ll struggle to hold for more than 30 seconds. There is no purpose in doing a plank for 2-3 minutes as many people boast. It’s too easy. I’d recommend people try this before moving on to this much harder variation.

    As a result of this, your butt ends up higher, not too high. But you are no longer in a straight line head to toe. Much like here. But again, you did not put your but in the air, you naturally hinge slightly as you properly engage the abs in this position.

  • Being full body, what’s the best way to incorporate this into training? Would you do this 2-3 days and then do a higher impact workout on the other days?

  • I have several injuries preventing me to barbell squat I use the hammer strength v-squat plate load machine, what do you recommend for warm up

  • Only the upper body part for me today, followed by a dumbbell chest & tricep workout. First time I took a complete day off yesterday since training with you & today my legs get another day. Hope to go full force again tomorrow.

  • Dr Aaron, in the bird dog exercise, do you have to do scapular downward rotation before you bring up your opposite side leg and arm?

  • This is a long full body workout. It is good to change routines from high intensity to low impact. I like the way your reps are slow and controlled. Push ups on the chair is hard to do. You must be in top shape. Your form is excellent in this and all the other exercises. You perform your full routine in real time on the video. That’s cool. I can see that you are fit as a fiddle.

  • Today is the next next after this video was released…. I thought I was going to be sore today but wow!!!! Even my ribs are sore!!! How??!!! Omg

  • Wow! I don’t usually care for no repeat these days (our first no repeat of yours though) because I feel that it isn’t always a total burnout before moving on but HOLY MOLY!! This was a great no repeat full body! My hubby and I smashed this together and we are both beat! I have to say the hardest for me was the one arm tricep pushups on the chair! The plank for me was tough today as well but the hubs smashed that out! �� Awesome job with formatting this one Caroline! Thank you so much for all you do for us! Truly appreciate it all!! ��

  • NOTES:
    6-4-2 reps on each set & hold for 10 secs on each rep
    Dr. Stewart Mc Gill’s 3 Core Stability Exercises
    1) The Curl Up
    2) Side Plank (Full Plank is advanced version)
    3) Bird Dog (hold for 10 secs) then bring your arm forward w/ clenched fist then bring back arm towards the knee

  • I had back problems for years. Bird Dog from a Plank pose eliminated all chiropractic visits. 10:30 minutes two to three times a week. Strengthened the erector spinae.

  • Brilliant 1hour ���� loved the chair step ups.�� Arms are burnt out too ���� love your combinations of exercises, always something different and challenging, thank you Caroline for your dedication of up loading of these workouts, I’m sooo addicted and get such a buzz when I get a notification of a new workout,❤️❤️❤️

  • Been trying to add this to my routine but have a question about the rep scheme….I understand squat u sites says “An example program would be to perform five reps, then three, and finally one to end (each with an 8-10 second hold). Rest between each set for 20-30 seconds.” My question is how much rest in between each rep. so like hold 8-10 seconds, release, then go back to hold right away again? Any insight would be helpful!

  • Ffs everyone makes a vid on why u should stop doing a certain exercise or why it’s bad for u. It’s bs already I just saw some other expert talking about the many benefits on planking and why u should do it. ��

  • I struggle on the push-ups and have to modify. But I am so happy I can do all the abs ones without a break and lasted the full plank. These are great. Enough to be challenging but easy to follow. Thank you!

  • I feel as if I’m attending an intensified class at my gym❤️❤️❤️❤️��
    Deep thanks to you & your efforts in making & uploading such a great workout…

    I’m a big fan of u btw❤️❤️

    I deeply recommend this video for all your channel viewers.

  • Thanks for this great workout! Together with my husband we are exploring all of your workouts. Keep on posting these!!! We just love them.

  • During the birddog, would there ever be a time to lift the knees off the ground similar to a table top yoga pose or would that change the exercise too much?

  • I have a problem with my hips, they snap and pop when I do leg raises and when I do adductions. Even when I do glute kicks, my right glute is way hader to activate or contract. I feel my hip flexor have pain. I do have an impingement on my right hip. When I do an abduction I feel my hip in the front and back pop and hurt. This makes my bent over rowing or deadlifting very hard. Because my hips may shift a little. #SquatUclub

  • I drive a hilo at work and I’m always sitting. I’m going to start doing this at work. my hips be tight getting off that hilo every day

  • Thanks for the tip on the push ups Caroline. I never thought of it that way (to train yourself on the push ups). I will definitely take your advice on that one
    Thank you again! You are such an inspiration ❤