Why Some People Are Better Built for Squatting

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Why Some Are Better Built for Squatting & How to Fix It
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In this video, Jonathan from the Institute of Human Anatomy explores why some people are naturally better built for squatting and what you can do to improve your squat. He discusses how center of gravity and bone length impact your squat form, as well as which muscles could be limiting your squat. Learn about the biomechanical advantages and limitations of having a longer femur versus a shorter femur and how to address the "butt wink" issue. Plus, learn exercises and positioning tips to help you achieve a deeper squat while maintaining proper alignment!

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0:00 - 0:56 Intro
0:57 - 2:16 Joint Positions That Are Important For Squatting Re-Reviewing How People Squat and 2:17 - 3:20 Why Maintaining Your Center of Gravity is Important
3:21 - 4:06 How the Length of Your Bones Changes How One Squats
4:07 - 7:25 Why Someone With Longer Leg Bones (Femur) Might Have to Work Harder
7:26 - 9:07 Biomechanical Advantages and Disadvantages For Deep Squatting & The "Butt Wink"
9:08 - 10:14 Benefits of Doing Deep Squats: Strength, Hypertrophy, Aging
10:15 - 11:09 Things You Can Do to Get a Deep Squat While Maintaining Proper Alignment
11:10 - 13:05 What Muscles Are Limiting Your Deep Squat (or Butt Wink)
13:06 - 15:24 Exercises and Positions That Can Help You Improve Squat Range of Motion
15:25 - 15:51 Keep Squatting!
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License code: BGE245WSHWJRF4V4

#squats #exercise #anatomy #gymtips

[alaabarakat]

This is the clearest, most comprehensive, explaination on squat mechanics I've come across. The rubber band example really helped visualize and get the point across.

[GhostInspired]

From someone with long femurs and an atg depth squat @ 120kg+. here is my advice.
-Work on sumo squat mobility (and optionally middle/box splits)
-Work on knee over toe/ankle mobility
-Train your spinal erectors with extended back postures
-Train your spinal erectors with rounded (jefferson curls) back postures
-Record your squats with lighter weight from the side. Look for the point that you start to wink and assess where you are lacking. Periodize for the weakness (one of the above) and repeat for many many months.
Worth it. Save your spine.

[MissBlackMetal]

For my reference:
11:57 The Adductor Magnus (the big, long muscle in the inside of the thigh) being pulled past its full length is what causes the "butt wink" (pelvis being pulled under, which should be avoided because it changes the posture of the spine by flattening out the back, which is bad)
13:32 Positions that should help prevent "butt winking":
• Elevating the heels with a wedge
• Slightly widening the stance
13:01 Exercises that can help strengthen and lengthen the Adductor Magnus so it can be pulled farther without "butt winking" (so one can squat deeper):
• Seated Good Mornings

[Scrungge]

Man I love this host. I love how he goes into etymology of terms and mentions the common nicknames

[DaveSomething]

when I squat my knees sound like two old ratchets filled with sand and glass... feels about like that too!

[Bern_il_Cinq]

I changed up my squat routine last week and noticed over the following few days that it wasn't my quads or hammies that felt stiff but that other muscle that you mentioned! This video has been a great help, thanks! 👍

[GGGryphonZ]

I'm glad you went over the hip wink, or butt wink. I can lift pretty heavy with squats but I remember watching my form and seeing that my body naturally does the butt wink and was wondering why. Very good information 🤙🏾

[ChippiesBR]

Been looking at these types of videos for years, and have never come across the Adductor as a contributing factor. What an excellent concise video.

[wingjaigaming]

I always wondered why squatting feels uncomfortable. And This video precisely explains why. Thanks for sharing this knowledge!

[IsaiahCarroll]

I am simply not that person for squats. I only do them because it's a great exercise for long-term mobility.

[KSvader]

Great video! Please do a video on the anatomy of the lunge: more of a functional movement. Lunge movements are used in virtually every sport, as opposed to squats.

[robinstrength_]

I remembered one time I went to the gym, and then I saw two guys on the squat rack. I deduced the shorter guy was teaching the taller guy with a crazy long femur to squat. It looked funny when the shorter guy seemingly mad at his friends for not being able to stay upright despite everything he said. I just looked at them and immediately I knew that the taller guy just couldnt. He just couldn't reach parallel without leaning forward until his nipples stare at the floor. Moreover, it was a low bar squat that he was performing which further demanded him to lean forward. So I came to them and I suggested the tall guy to widen his stance and change the mecahism of his squat into a knee dominant movement: lots of knee over toes, more high bar position. And also suggested him to warm up his ankle and core for flexibilty and proper bracing.
Then he showed impressive result by being able to stay more upright than before.

Just saying that theres no excuse to not squatting despite you have poor leverage. There will be a way to make it work.

[angeladavies]

Good timing, last night I was attempting an empty bar squat, balance was off, sea-sawing bar trying to balance and squat and look ahead, chest up. 5"4 shorter legs femur, feel tight in ankles. Thankfully with practice and patience I will get stronger.

[GetOutsideYourself]

Nice to see something other than an AG1 endorsement. I hope that's finished. Scientific credibility has no price.

[thebiomechanist]

1. Using a wider stance doesn't necessarily increase the range of hip flexion, It does effectively "shorten" the femur in the sagittal plane which creates less of a posterior shift in the center of mass while squatting.
2. The butt wink is most likely due to limit in the hip joint's range of motion, not a limitation from adductor magnus. Once the hip joints reach maximal flexion, they move with the femur and there must be compensation with addition spinal flexion.
3. The use of the slanted block tilts the entire center of mass anteriorly which allows one to stay more upright with the center of mass moving outside the base of support.
4. Femur length is a factor, but it's really the relative lengths and locations of centers of mass of the leg, thigh, and torso.

[ObsidianRadio]

Perfect timing. Been having trouble with squats recently with lower back pain. I have a short torso and long legs so this info helps a lot. 🙂

[koolxxxyear]

Yep, Human body is like a machine, Weight distribution and leverage are essential. It is science & engineering work together. Great show.

[Kellas_Kat]

This made me think of how some people might be better at doing the splits because of the shape of their hip joint. I don't know if it is true, but I'm interested.

[TheCooldudenike]

These last 2 videos have been amazing! Can you show us some aductor magnus excercises and ankle mobility ones as well?

[valhallapersonaldefense]

I practice Brazilian jiu-jitsu, and these 2 squat videos will help me in the gym for longevity in the sport.