Deep Bodyweight Squat Tutorial - Form, Progressions, and Mobility
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- čas přidán 6. 08. 2015
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Bodyweight squats may seem simple but many people struggle with doing them safely and effectively. In this thorough tutorial, Ryan shares some of his favorite advice for working your way to a deep squat, and how to continue improving it.
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Thaaank you for this amazing video! I have watched probably every video about squat that is available on YT and this is the best one so far!
For me, I also observed that just spending a long time in a squatting position and pushing through the limits in my head helps a lot. As I am currently in Indonesia, it is so inspiring when I go on the street and basically everyone is able to squat, because that is the resting and more comfortable position than standing for local people. :D
Every day, I do basic mobility exercises, calf stretching and then I spend 15 minutes in a squat, trying to achieve the best position and since December, I improved so much!
So, for everyone who is struggling - make it a fun challenge, rather than a painful compulsion and stay consistent!
good point.. i have been making it a painful compulsion because of low back and hip pain. i'm going to keep doing it but i need to be patient.
no one likes you
The ONLY video I've found that coaches this from the bottom up. It's a miles better way for those of us with really poor mobility.
Good stuff!
Right on - I think a lot of people think of the squat as the middle of a movement that begins and ends in a standing position. Owning the bottom position is something few people really spend time on.
Best bodyweight squat tutorial PERIOD! Has helped me and everyone I have showed it to a lot! Thanks a lot for providing such high quality videos and tutorials! :)
I love how you taught this. So loving and kind.
This is the simplest and and most effective way for getting ppl into a correct squat! Thanks a lot :)
I've never watched any videos on bodyweight squat that's so clear, effective, interesting & easy to follow.
I look forward to training my own squat workout now, thank you friend!
Love the change of starting from a sitting position with feet flat on the floor. I find that changes everything. Well done!
Wow! Great video!
Thank you sooo much
I have really been struggling with my body weight squats, and I will definitely be applying these techniques
Thanks again
This progression makes much more sense to me than any I have seen. I especially liked that it starts from the ground up, since I know that flexibility is a big limiting factor for me. Coming at it this way will also get me to my goal of a "resting squat" much sooner (and I haven't seen ANY other progressions for that). Thanks, GMB!
Working from the ground up has been one of our favorite approaches to the squat. We are so glad it has helped you Lauren :)
This guy is awesome and demonstrates the deep squat very well explaining your range of motion..I always do a chair pose to warm up before going all the way down into a deep squat..warming up makes it easier for me.
So I can do bodyweight squats, but I want the pistol squat. My struggle is my range of motion to get into the deep squat and grounding my ankles. I watched your pistol squat tutorial and tried rolling up, and instantly realised my ankle mobility was why I couldn't do it. You offered more help by e-mail... but I found this video and all my questions were answered perfectly. I am jaw-droppingly impressed with the quality of this channel. Definitely subscribing.
Aw, that's great! Thanks for letting me know :)
This is simple yet so effective. Thank you for sharing your knowledge.
Glad you found it helpful!
This is the best tutorial I've found, thank you so much! I can't wait to be at the point that I can perform squats the right way!
It definitely takes time, but just keep working at it, and you'll get better :)
Very nicely done. No hype....just good instruction. Love it.
Best squat technique video ever made. Thank you.
thanks gmb fitness this vid was very helpful for my squatting practice
So great. I ve got no reflexes in ankles it seems. I could squat easy in 1984 at 40 but forget it now so didn t expect a video showing how. Hard to learn off video but its here now for the taking. Wish me luck.
This is a great bodyweight squat tutorial. Thank you for sharing.
Nice. Thanks for the tips and suggestions for squats
By far the very very best Squat Training I have seen
I appreciate how this video shows the correct way of getting out of a squat while utilizing the wall. I think I've been lurching forward when moving out, and it's shown me I need to work on that. And the help with thumb placement while going down to avoid improper shoulder placement: genius!
Those little details add up :) Keep working at it!
Great video and explanation. Very comfortable with squatting after seeing this.
The only thing I hadn't counted on when doing this was that in the third exercise, when you walk on your hands up towards the squatting position, if you can't put a lot of weight on your ankles it's going to go on your fingers, and it hurts. A lot. If you have this problem too, get somthing to hold on to as you push yourself forward into the correct position. In my case I had a couple of heavy kettlebells lying around, so rather than placing my fingers on the mat I simply grabbed the handles on the kettlebells for support.
Thanks a lot for the video by the way! I could tell instantly that it was my ankles that were giving me a hard time.
Thanks a lot.only video in you tube that made me squat.god bless u.
Thanks Ryan. great explanation that will give me confidence to try. I torn my anterior cruciate ligament in 87, got a surgery and it never came back to full function thus limiting my moves going down in my knees. I will try your method and do it gently 👍🏼😃. I am sure it improve !!
I was doing these techniques before seeing this video, but this is definitely useful. this is really effective for the pistol squat, the more I work on my squat and ankle mobility, the lower I get into my pistol squat flat footed instead of on my toes.
I just want to say THANK YOU! Such a great video. That is exactly what i needed :).
You're welcome! Glad it was what you needed!
Why are you soo good teacher, thx for the tutorial and progression
Another great video from Ryan hurst, full of Advice, information, technique, and zero ego, anyone who wants to really help people grow other fitness and mobility should bar their vids on this, long time Gmb member
Thanks, Kyle. Definitely appreciate the kind words :) Proud that what we do has been helpful for you.
I've been looking for ways to improve my body weight squat mechanics and these are great cues and techniques for improving the basic body weight squat. I will now put those ROM techniques and progressions in my drills and maybe even in my warm-ups.
Thank you for this!
+Ron Agustin You're welcome! Glad it is helping!
Thanks a lot for this video Ryan! I truly love GMB - thanks so much for your dedication and your sense of humour ;) Grettings from Sweden
Greetings Hampus :) Thanks for checking out the video and enjoying it!
Just what I needed. Great explanation and great tips on easing into and strengthening. Love this channel!
+sufiheart Glad you like it!
Very useful information. Thank you.
I've watched so many videos. Have never been able to squat. Walked tip toe as a baby and had tight calves and achilles heels as a kid. This video is so helpful. Thank you so much!
Glad to hear that :) It'll take time and effort, for sure, but if you're consistent, you can definitely see improvement. Thanks for watching!
SO GREAT VIDEO ! THANKS FOR SHARING
great video, i'll never look at the squat the same way again!
This is really great! Thanks so much!
Excellent video! Thank you
I love this man!
Love this, thank you
This is a game changer. Really made a difference on what has been a real issue for some time. Thank you so much.
Very glad to hear that :)
Invaluable. Thank you.
Wish I could train with you in person. Your channel is incredibly informative and helpful. Thank you.
This was great! Thanks so much!
Great info! Thank you!
Thank-you for this amazing technique to squat. I have been trying to do a full depth squat for several months now.I watched your video a few days ago and today olla! I did a perfect squat.
Great work!
Wow!
Great videos, I love them 🤙🏻😊
I love you Ryan!
Best tutorial on squat I have ever seen!
Thanks!
Great video. Quiet space, clear instruction, effective progression, no funny music or other drama. Fantastic! I find my right ankle is a limiting factor in my squat, so right knee doesn't travel far enough over my right foot, which means I end up rounding my back to maintain my balance.Sure using the door frame will help with that. A video on ankle mobility would be great. Big fan of GMB, currently working on Elements and just starting Focused Flexibility. Thanks.
We happen to have an entire article on ankle mobility! :) gmb.io/feet/
This is excellent.
Thank you for the good teaching.
You're welcome. :)
rlyy helpful..thanks a ton !
Awesome, thank you. I have mobility problems that limit the range of motion for my squat and I find myself hinging forward at the hips to get any lower than ninety degrees. I want (and need, for safety purposes) a straighter back if I'm going to go any deeper into my squat. I hadn't considered started on the floor and gradually moving in to a deeper range of motion from that angle. I haven't seen that approach on any other sites I've visited or books I've read. It's a pretty cool idea and I look forward to giving it a shot.
The BW squat is such a fun and beneficial exercise and those tips are awesome - thank you so much!
+Christine Slotty Thank you for watching and enjoying! Glad it helped you!
This is EXACTLY what I was looking for. I would have never thought to be on the floor first to get into a squat!!
Give it a try for a couple of weeks, and I bet you'll see progress :)
Excellent details and super ideas to work into a primal squat. Hope I will be able to do it. Thank you. Very encouraging
Good luck! Stay consistent and you can't help but improve.
Excellent, thank you
This is excellent! Thank you for this
Hope it helps - there's a link in the description with more training details too.
Ryan, I've struggled with keeping my feet flat in a full squat even though individual ankle, knee & hip ROM was fine. The tips in this vid worked; especially the door frame. My hips are still a bit stiff but even so, I could get right into a deep squat with flat feet 5 minutes after watching this. Tremendous. Thanks so much
+Lee Feder So good to hear that it's helped you :) Keep up the good work.
Thank you
I thought i could have gotten everything i needed from GMB just by following them on Facebook and CZcams. I was happy with the results so much that i decided to purchase Elements. I'm so glad i did. Ive been able to help my daughter recover from injuries and keep my flexibility in my hips. Thanks.
Really glad the programs have been valuable for you, Chuck :) And especially proud that we've been part of your daughter's recovery.
After watching this I was incredibly humbled, thought I was doing full BW squat with ease untill I saw my posture was way off after watching this, thought I was good on this movement, have a lot of work in front of me now. Simply the best vid I have ever watched on this.
Glad this was eye-opening, Gary. Keep working at it; squats are just so useful and fundamental, it’s worth the effort.
Why do I find it so difficult to keep my feet flat on the ground and tend to keep being on my toes?
This is great! All the other squat tutorials of holding onto something ignore the fact that there's a certain degree of strength and motor control needed to sit comfortably in a squat. Walking the hands from behind is a much better way of slowly getting the body used to the actual demands of squatting rather than just hanging there from a door frame. I've made more progress in a week than months of trying it the other way. Great work, thank you so much!
Wow that is great to hear! Thank you for the kind words but more importantly way to put in the work. :)
Best tutorial. I could never do squats till I watched this. At a certain point my heels would always come up, and if I tried to keep them down I’d fall backwards. You’re right about ankle mobility. I did these poses for 10 minutes and could finally do it without falling backwards
Glad it was helpful for you - tight ankles make it a challenge, but with time and practice, we can all get better.
Thank you so much for this tutorial!! When my arms get tired, I like to sit on a foam roller and and roll my butt closer to my heels 😁 I know I've a while to go before I can get into the squatting position but I'm already improving by doing a bit everyday!!
How are you doing it?
Do you do one e erice for Like a week before you move to the next exercise/progression like the next week?
OR you do all the exercises in one day and progressed till you could do a full squat?
Wonderful teaching
Glad you found it helpful, Stephen :)
Thanks Ryan! Ankle is the main problem for me. This helps tremendously thanks again.
Glad this was helpful for you!
Drop Weight Daddy
What did you do for your ankle?
I have been looking for some guidance on squatting for beginners and this has helped me understand what needs to be done. Thank you so much!!!!! I have abused my body for 50 years and am now trying to get in touch with my body and increase my mobility. Thanks again!!! :)
In the same situation peter. slow and steady for me as I didn't inflexible overnight and wont recover overnight either
Wayne Crowley Hi Wayne!!! That’s for sure. 😂 I have to remind myself at least once a week that it is going to take time to get back into good condition!!! Slow and steady. 👍😊
Thank you so much amazing tutorial this is really hard for me because I have stiff hips but this has really helpful
Give yourself time to improve - it’s a process, but it’s worth it
This is the best technique.
Help alot 🤩🥰
Thanks Ryan!, this video gave me an idea to work in the flexibility to the full ROM of the squat by using animals movements to make it a lil bit dynamic to work it
Great idea!
This video is my inspiration and motivation! I recently aggravated somehow (absolutely no idea what happened, there was no warning what so ever) the wrist I fractured in 1994 which has totally derailed not only my fitness goals but my job as a firefighter which took me five years to get and I have only been doing for a year - so devastating. It initially took me to a pretty dark place BUT, I can still run, I can still work on my core, and to stay focussed and positive I've set myself the goal of getting a pistol squat - for that I need a solid bodyweight squat as a foundation, so here I am! Seeing Ryan's journey back from his ankle injury and his positive mind set has been a massive inspiration (plus he replied to my comment on IG which was super cool!) and I love the idea of 'beautifying' the comments, too much negativity out there! Keep up the awesome work guys! James.
James take it one day at a time man! So glad you are rehabbing the wrist back in working order.
Have you taken a look at our wrist article? It might be of some help!
gmb.io/wrist/
Also here is a nice interview on coming back from an injury:
gmb.io/episode-87/
Awesome! Thanks guys, I'll check 'em out!
First off Ryan, thank you for such a detailed video on this topic. I've tried the squat watching this video a couple of weeks ago and felt very limited as my ceter of gravity was too far back and I would just fall back. Just now I watched the video again and I am able to do an almost perfect squat. My center of gravity is just in front of the rear end of the heel and needs to move forward some more so that I become more stable. I realized that the difference between last time and now is the clothing that I was wearing. Last time I had jeans on and they are slightly too tight, so that they actually do not let me really relax into the squat as without them. I will make sure that in the future I have full freedom of movement with no restrictions by clothing. Thanks again, Gerhard
Awesome - keep working on it, Gerhard!
@@gmbfit Sorry Ryan, for misspelling your name. I just realized it. I signed up for the "move better month" trial. I am challenging myself to stick to it and really do not put myself between a rock and a hard place by comitting to this 30-40 minute daiy and I know that I will benifit from it no matter what. Thank you for this great offer. I have nothing to loose other than my own dignity to myself....
Hey! Thanks!
great form!!
been practicing a while ;)
This is a,azing thank you.
Nicholas Cage...meets Ross Gellar...meets Ido Portal.
Great video!
I thought I knew how to do squats from my time in the Army. Apparently, I was wrong. Thanks for posting this video! It's really helping me get back into shape.
That is SO great!
Also you seem to be a very cool dude
Thanks!
I wish I found you guys before!
we naturally do the deep squat in the bathroom when we do our thing😂😅
I had pain in knees due to squatting.Video helped in correcting the posture.Thanks man.
Dhawal Srivastava سکسک
Damn that´s a good tutorial - comparing to some fancy crap out there...
Thanks! It’s one of those things where simplicity wins.
Hello, great video, great channel, just really high quality. I was wondering: how far can you open your feet in a regular squat? I can do pretty decent squats with my feet open 10:10 (10 hours 10 minutes I hope you understand, english is not my native language) but when I try to straight them forward (12:12) it's a nightmare... I think I'm doing a mix between regular squats and sumo squats...
thanks commander pleakley
Totally fixed my weak squat. Could only get halfway down and had a lot pain/balance issues. I did these exercises and the GMB hip stretch routine for three weeks and now I can do perfect squats. Feels so different. Thanks GMB!
Awesome! Keep doing the exercises and see how much more you can improve over the next three weeks. Keep us posted :)
Really appreciate the encouragement. Only at 10 reps. Goal is 25 in three weeks. Regards
Hey Shawn, i'm also currently starting. Is it okay if I can only do certain exercises? I do the Ankle, Hip mobility exercises plus this one 2 times a day. How often did you do them?
Thomas Schulze, I couldn't get from the floor to the squat position at all nor do all the movements at first. Just be consistent and don't go overboard. Really takes very little effort
Thomas Schulze, Once
Very nice tutorial! I'd perhaps add one more thing: when going up, squeezing the glutes and pushing from the posterior chain helps keep the movement perfect. It has the added benefit that when someone progresses from bodyweight to back squat, they'll find it easier to make the transition. (Besides, who doesn't want great glutes!!)
Thanks for the suggestion.
Ryan - This is a great tutorial! I think it's the best I've seen on squats.
I have three questions:
1. I've never had a hard time doing squats, and after watching your video and practicing in front of a mirror, am fairly sure I'm doing them well. The thing is, when I get very low down and start to go back up, I hear a noise in my knees that almost sounds as if there were balled-up Saran Wrap in there--like a plastic-y crunching noise. My knees do not hurt either during or after squatting, or the next day or ever. But the noise is weird. Do you now if that's common/normal?
2. Is the squat form you describe the same one to use if we add weights?
3. Is there any way you could do a follow-up video where you do more squats (like 10 or 15) in a row from the profile, and wear smaller shorts, against a lighter background? Not trying to be funny, it's just hard to see all that's going on with your legs, glutes and lower back, and seeing it repeated the way we should be doing it in a workout would be great.
Thanks so much!
+ca mez If you don't mind me answering - I've got that noise, too - or maybe eventually it's going away.... for me it meant trusting that movement! So when I'm all the way down, what I do is try to really powerfully and slowly lifting up into that angle that the "crack" usually occurs at - and then I find most of the time that it's not there anymore! I think it has to do with conditioning, and being mindfully in every inch of that movement. Not like "oh there's that crack, I need to get past it quickly", like I did it before.
Thanks for the info, Christine - I don't mind at all that you answered. I'm glad to know that someone else has the issue and that it's not necessarily a bad thing. I've actually just changed my squat form altogether on account of having discovered that I was doing a pretty pronounced "butt wink" (did not know there was a name for it, but there it is) at the end, and so now don't go down quite as low or at quite the same angle. The crunching is still there somewhat but not as much, or it comes and goes based on who knows what (I'll just go ahead and blame it on hormones since they seem to be responsible for so much else!). But I will try your tip and focus on it when it comes up instead of trying to quickly get beyond it. Thanks much!
i do the trick where you hold on to 2 door handle bars and just try getting use to it by going up to it closer and its very normal for bones to crack and soon you might see true results
Holding onto something to pull forward and relaxing into it can help :)
✍🏽🔥🔥
Im doing this after pushups day
💛🙏
This is the best video I've found. Do you have any suggestions of reps or time with this conditioning? I don't want to over work nor do I want to under work.
The article linked in the description will help you sort that out
GMB Fitness Thanks a bunch!
السلام و
زهنقكغح
Another top video, my coach has suggested me increasing my natural body-weight squat time per day to get my hips working better and this email could not have come at a better time. PS. seen you've grown a beard, is there a counter balance hidden in there to aid squating ;) Keep up the great work....
+Jeff Wooldridge beard power helps with lots of things :)
So good. Seeing your erect posture as you go all the way down was eye-opening compared to so many other takes on squats, especially back squats. Thank you!
This is great! What about stress on the knees? I get inflamed meniscus easily.
Squatting isn't inherently bad for your knees. Something has made you knees susceptible to injury, and it's most likely a mobility restriction that you can address and improve. In the meantime, it's up to you to know how far you can squat without problems and manage your injury.
👍
I have problems with my knees..but I will try it
Maybe you should work on that? I suggest starting here: gmb.io/knee-health/