How to Squat Correctly (3 Rules for Proper Squat Form & Technique)

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Famous Physical Therapist's Bob Schrupp and Brad Heineck demonstrate the 3 rules for performing a squat correctly, safely, and with the least likelihood of injury.

Their book “Three Simple Steps To Treat Back Pain” is available on Kindle

Pain Management

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I watched you guys when I broke my fibula skateboarding. I’m all healed up now and am keeping regular exercise. Thank you.

chinuvang

How do you overcome the center of gravity problem that causes you to fall backward when you severely restrict how far forward your knees are allowed to go?

stephenshelton

Gosh, thank you so much for this video! I started going to the gym & I’m learning as I go. I keep getting several different answers for one thing. Definitely needed to see this! 👏🏽

jammyd

after a study from 2015, most people started saying knee going beyond the toe was healthy not to stress other parts of the body.

lynnpeterson

just got into working out and had problems with squats after I watched this video it has been going much better.

thanks gentle men.

faisalabdul

These 2 guys are doing great service to world. Real philanthropy. Thanks.

vishalsahu

Thanks, moved my knee back, and now It doesn't feel like I'm gonna die after 2 squats

archermon

I heard a Doctor say that you should not use the weights if you have back problems (like disc issues for example), and you have to be really careful to have the right posture when
you do the squat. If you go down too far, or don't keep your back in the right position it can damage your back even more. He was actually saying she needed to keep her back straighter, not arched.

EzekielsCall

Thank you for this advice. I am going to take to lifting lighter and work on completely perfecting the form rather than adding more weight from now on.

davidgaynor

Hi Guys, Thanks for all your videos, they are super helpful. I wanted to ask you to consider making a video on some mobility exercises to work on so that you can build up/loosen up the right areas to actually be able to do a squat (even a lunge) at some point. Thanks.

SomeStuff

Should have watched this vid yesterday cuz my knees are fucked now

yovollow

Bob is a rebel and likes breaking the rules!

spideyvirus

As the saying goes "prevention is better then cure" and I like to add with it even if you have the best way to cure it. I recently started weight training and do not have access to great gym trainers let alone a gym trainer with the knowledge of a physiotherapist like you do. I am in the weight training for fitness purposes and hence its not affordable let alone worth to injure myself in the process.

Hence Kindly can you make a comprehensive series covering worst exercises in the gym specially the ones who promote long term problem with various body parts for all the muscles that are generally covered during most of the gym sessions. Your work is extremely important for people who do not have access to good facilities.

Thanking you and I wish you healthy life ahead.

adnanshabbar

Actually there’s been many people that say arching your back is very bad for your back in the long run and that your knees should go over your toes so that it takes less stress of the back and builds healthy strong knees

ericlopardi

thank you guys for explaining it so well, i'm new to squats, and feel that my back a bit hurt after doing it, one thing for sure that my form is wrong, hopefully this will help improving my form.

alviandrapiero