Too stiff? Here's how to unlock your squat

If you're experiencing tightness or discomfort when you squat, you may think you should modify it, use an alternative movement, or even abandon it all together. But here’s how you should actually squat if you’re stiff: do the part that you can do! 

0:00 - Exploding knees
0:10 - How you should squat when you're stiff
0:13 - What to do if your knees hurt
0:43 - Don't modify the squat!
0:53 - Think of it like the bench press
1:08 - We are all built differently!
1:20 - Squat the way that's good for you!
1:35 - What to do if your knees cave inward
2:31 - What to do if your heels come up
3:13 - What to do if your back rounds

You don't need to modify the squat! Do the part that you can do.

If you just found us, welcome!

GMB is about getting you stronger and removing the physical restrictions that cause pain and injury. We started in 2010, and we've had over 100k clients use our programs, which is just mind-blowingly humbling for us.

Our backgrounds are in various martial arts, gymnastics, yoga, physical therapy, and education, so we focus on sharing detail-oriented tutorials and training in a safe, progressive way that develops your skills systematically over time.

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Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.

[laurataylornyc]

This is good to hear because when I experience knee dislocations I tend to back off from doing squats. I like to encourage others by saying “a millimeter is still progress”. Time to take my own advice!

[sandralucasmelvoin]

Watched this and followed along with my squats, I’m soon to be 78, I’m healing an injured adductor in the groin six weeks ago
very long and painful process. Found myself doing these squats in the shallow end of the pool I use for physical therapy, swimming volleyball, and all wonderful things in the water… this is the best land fun lately. Thanks I’ll be watching.

[missushoneybee]

Bringing awareness is definitely something I was missing and something I still struggle to do. Elements helped me to start realizing how my body moves and what kind of control I have (and lack).

[Glen-uyjt]

I am enamored with Seiza. I still squat in the bush or when it is convenient. For strength and balance I prefer the Danyo.

[ThePublicDucks]

Do sports for yourself, and not for others. Don't feel silly for slightly bending your knees and calling it a squat. If that's your current limit, thats your reality.

The important thing is: squat a little bit deeper than last time.

It's your own journey, give it your best. Doesn't matter if you have full range of motion while squatting, or barely being able to stand upright without swaying.

Baby steps, but with full effort, in a consistent fashion, will yield results.

[Duunti]

Thanks again for such great content! Also the Animal movement-follow along the other day is soo good.

Can you do a special once, about the squats with the “rounding lower back” issue? Can’t seem to fix that, and I like to do loads of ‘m (also slow) but when I try to keep good form it seems to stress other joints 🤔 (knees for example)

Cheers anyway! ✌🏼

[Unitedstatesian]

Great tips. This fits with the "neurological" aspect of muscle training I heard an expert explain recently. Another tip given was to only push to a comfortable, end-of-range of motion position where you can take 5 comfortable breaths. It ends up being a surprisingly "easy" position to train at. Understanding the neuro-muscular aspect makes it easier for me to understand.

[bobwilson]

Many thanks, Great videos, really well instructed and a tremendously helpful for an old f?rt (83) like me.👍

[Naomi-jr]

Thanks for a very good video. Do you see doing wall sits as having any value to strengthen the legs while following your advice on improving range of motion? Your videos are very helpful. Thanks again.

[mikearbogast]

I try to get 3 sets of 50-100 reps per workout. thanks!

[debanjansengupta]

can you make a video on how to perform inverted rows?

[TheHabibOfMankind]

My anatomy teacher in college goes mental when I do stretches and exercise where my knee goes my toes. How can I start to bring in the new science when they’re so stuck in their ways?

[mikearbogast]

How many times per week would you recommend high rep bodyweight squatting?? thanks!

[Rrkeiel]

I can deep squat but i have to place my feet too far apart ... I cant do close squat cuz im falling on back :( that's block me with pistols. Cuz same happens, i'm thinking its cuz nad hips mobility still

[ChengManChing]

Big GMB fan here, but I don’t recall any of the trainers recommending Amosov squats (named after Dr. Amosov, one of the pioneers of modern joint mobility). If people can’t get full ROM in their squats, it can be very useful to hold on to a low bar and try to get it that way. Also, for most people, their own kitchen sinks are about the right height to give support. It makes the exertion level on the big muscles a bit little less, but more importantly it radically increases stability, builds mobility and decreases the chances of tweaking the joints. When I watch most people doing squats at my fitness course I just SMH. Tiny ROM and failure to keep the chest up is almost universal.

[ADAPTATION]

I thought that the end goal was to obtain a deep squat with a flat back.