Squat Form: How to Fix the Rounded Back Squat

If you have trouble in the deep squat position Josh gives you 4 different assessments and exercises to improve your squat form today. Whether it's a rounded back squat, butt wink, or can't get deep enough in the squat... this video will help you work towards a beautiful squat technique.

0:00 - 0:33 - Intro
0:34 - 1:52 - Ankles
1:53 - 3:58 - Upper Back
3:59 - 5:48 - Hip Rotation
5:49 - 6:44 - Outro

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Do you find that you are hunched over when getting into your deep squat? Not to worry, we can work towards a straighter spine - it's all a part of the deep squat journey. Here are some tips and tricks that will help you along. These are simple but effective! It's not going to happen just because you wish it will, you have to put in the work! So make sure you're spending some quality time in your deep squat.

[Strengthside]

What's throwing you off in the squat? What are you going to be working on for the next 3 months? Let us know in the comments below!

[camdelsol]

I’ve got all 3 problems: tight ankles, tight upper back and tight hips. Going to enjoy the progress. Thanks Josh.

[bwms]

I’m 73 and In good shape exercise daily, but made the full squat and sitting in the lotus and on my knees a 12 month project. Thanks, oh just subscribed.

[braddtatum]

I’m about 20 days in and the squat is getting way easier and the posture is changing. This squat position is amazing. I wish I learned about it a long time ago. The front of my shins and ankles burned so much when I first started squatting and now they seem to be able to support the position without much burning at all now.

[RavenMeer]

I appreciate the effort you go to making chapters in the videos, makes rewatching for that bit you want to review so much easier than most.

[primalperry]

Ankles are my trouble spot for this position I think. I was doing better till I did a pretty intense hike last weekend and my calves got super tight afterward. I've been dropping into a squat a fair amount recently when doing other things like weeding the garden. I like how this video shows how to identify and also address the places your body is resisting this position. Real wisdom there, appreciate you!

[meditationgodsway]

I'm 65 and have always been hyper-mobile so I was able to do this right off the bat. I just started this week and the first day was a few minutes at a time but by yesterday I was able to do 35 min throughout the day.
I was surprised at how this works your whole body, and for the first couple of days I was exhausted!!😳
One thing I'm noticing is my posture is getting better without me having to be conscience of it.
I am loving how I just feel better!! It's amazing that some resting squats can have so many benefits!!
Between this and the breath work I started doing a couple of months ago, I feel like a different woman!!!

[Nihomai]

I love the way you explain each movement. Thanks so much for this content and helping a very stiff person become more flexible 🌸

[mickryan]

Hey man you've helped me a lot with a lower back injury from dead lifting, thanks for the help from your videos!

[you_gotit_bud]

Great video. These are the detailed breakdowns I'm looking for so I can start to pickup the minor gains I can add to my Olympic lifts from being more flexible with a stronger core. Appreciate the works y'all are doing.

[touchofgrace]

This is such an excellent video. So well done! Thank you!

[stefandomagalski]

Dude! I started squatting because of one of your videos. It's been such a game changer. Thanks!

[Jim-ujty]

Love your stuff!! It's very refreshing and so helpful. You've helped me see I have to improve my thoracic and hip area (and probably ankles also). Thank you Josh

[davidlythgoe]

best single video on this topic that I have seen. thank you!

[felixbeaudouin]

Hey ! I'm a Yoga teacher and I really appreciate your content ! It's well explained and I can tell you really researched and live everything you teach. This is inspiring and helps me be better at my own craft ! Thanks

[l.a]

dude, im in my 40s and I can't believe I am just learning about this! You are a wonderful teacher and I thank you for bringing such calming and positive energy :)

[OberonLacroix]

Been watching you since you had like 30k subs, the growth is real!

[stenseins]

Josh thanks for your Instructions .Your motivating me every Video.

[ucukaoma]

Great job explaining things in ways that motivate viewers to learn!

[fonikopiperi]

Most detailed video about the squat you definitely earned a sub good job