To Squat or Not To Squat - Should you replace this popular leg exercise?

[icegoguma]

why the fuck does my lower back hurt when i squat?? and i thought going all the way down was how youre supposed to squat... wtf

[andyutd08]

good video, nothing wrong with doing squats if you know what you doing and have the right technique but how many people do them with out being shown proper technique hence the back injuries good alternative and as he said no compressing of spine which is perfect

[barryfromstratton]

....or just learn to squat properly! all these things are good thrown in now and then for variation or once you've done your squats, but they aren't going to build mass or overall strength in the same way.

[wecamewithbroken125]

Just do front squats.......They put much less strain on your back and provide almost the same amount of muscle stimulation and growth as the back squat.

[oneloveyalls]

@JDCav24 ok, what if u put the barbell in front like on ur shoulders does that take the pressure off. cuz in football u have to squat

[palinja]

Good Job dont let haters get to u

[singstream]

I just fucked up my back doing squats. I glad I found this video.

[Garvielok]

Could someone PLEASE give this link to Rippetoe?

Or bring them together? And record that meeting?

[malagrrl]

I'm almost 50 years old, been lifting seriously for five years, I do back squats regularly, current 1RM is 365 lbs. Never had back problems other than routine DOMS. The only good advice in this video is, "stick your ass back as you begin the descent." And using kettlebells doesn't eliminate spinal loading.

[JKuhlmann2723]

i'm only about 30 seconds in right now, but i felt compelled to just quickly say that i went INTO the gym w/ some low back pain from sleeping funny, that I squatted through, and am now relieved of.......that is all

[librarian123]

Should I push my butt out or tuck it in when I go into the squat?

[turfdancer78]

so can u do squats yes or no?

[0120river]

hey what can I tell the foot ball coaches if i don't want to do squats ???

thanks

[kaptr1d]

@0120river Tell him you want to quit football. Man up and squat!

[simp3204]

This video is why every person in commercial gyms trains like a bitch. Man up and squat.

[GreenMove100]

@simp3204 Exactly man.

[Vdjperks]

lift your head up to prevent this? atg bad nope i bet you give men a gym-ball then a barbell.

[tex3harr3]

perfect workout for me I'll add leg press for mass

[DinashLal]

Cool video, but, I thought squats was one of the basic and best mass building exercises, done right of course. How about some info on diet?

[mycal64]

I moved on to front squats because of my bad back, but even tho that was better I could still feel my back problems sometimes. I tried the dumbell squat (30kg) shown here and got a great leg workout without the back worry. Nice one Jeff!

[ugamarkfree]

@mycal64 you sir, are a faggot

[mycal64]

@ugamarkfree And you, my fat-arsed friend, would be a dead man if you ever had the guts to meet me face-to-face.

[ugamarkfree]

@mycal64 HOLY SHIT BRO I'M SCARED AS FUCK

[mycal64]

@ugamarkfree Yes, you probably are.

[rajebrown23]

hey jeff, great videos. i appreciate you putting this all up online for people who want better than the generic gym workouts. what are your thoughts on doing 10 min of cardio after a workout?

[furenaef]

PPl at the comercial gyms dont even work out legs. And when they do. They swuat 1/4 of the wqlay down.

[swaaahtome]

you kinda sound like ross geller... and what do you think of front squats?

[davidcaldwell100]

Another great video - irrespective of whether people argue whether to squat or not, without a suitable rack at home these exercises are perfect and undoubtedly single leg training will increase leg power for sport. How about dead lifts though? a few people have mentioned this in earlier comments - I get bad ass back pain doing them!

[TheGreatOldOak]

@davidcaldwell100 Probably doing them wrong.

[1shayn]

I think squating with a light weight high reps are far safer and will give legs more ripped appearance.

[TheBoogers1]

I'm a football player for my school and we do back squat, power cleans , dead lift and front squat. Is that good?

[MrSmudger687]

@TheBoogers1 - no. Stop doing those exercises immediately. You should be doing bicep curls instead.

[LiyangLiyang1]

Does the same go for dead lifts??

[mrlarry1975]

Thank you for your videos, they have been helping a lot!

[Nourberry]

Thanks so much and you are so right about the back pain!!!!! Take care

[shilltown]

single legged squats will ruin your hip joints. this is a biomechanical problem - when standing on one leg the body's centre of gravity has a leverage five times as long as the leverage of the stabilizing hip abductor muscles which places way too much stress on the hip joint while regular back squats provide an even physiological motion in the hip joints. that's why I'll keep on doing them - with proper form I hope ;-)

[civ34]

@shilltown not bulgarian split squats

[hunkyjelly]

@shilltown source?

[forestskog]

Great vid. Real information. Thanks

[dazmattic1]

Hey Jeff,

I just wanted to say I've been using your workouts for quite some time now and I must say I'm Highly impressed. I'm a training general manager at a huge corporate gym and I use your workout to train myself. This is the first time I saw your video on squats and I just watched the one on the leg extension. I thought rock bottom squats were better form than the parallel but you're the physical therapist so I'll be taking your advice. Thanks

[Zipemova1]

I hate squats...thanks for the alternatives!

[justinthyme48]

Sqatters Rights!

[xjusticex2013x]

I have to say: this video = epic fail.

[ravishanker414]

hey jeff 've been goin thro yor youtube videos for d past couple of days.. were helpful for me thanks buddy..'m yor fan.. can u pleas gimme tips on how 2 build thigh size and also be athletic.?? and can u pleas tip bicep and chest exercises witout d usage of bands.??

[arj3191]

I do the kettle-bell squat with dumbbells

[zachboyle54]

THANK YOU SO MUCH!!! My back ALWAYS gets super messed up the day after squatting. I thought maybe I had a bad back or something. Thank you so much finally I don't have to put up with that anymore.

[SAdudeguy]

I do have back problems, and often squat "ass to grass" but I don't attribute the pain to squats in any way. I worked for several years carrying heavy loads on roofs and bent over; which led to back pain. My back actually bothers me more when I'm not doing squats often, and feels better after squatting.

Squatting with bad form will lead to injuries; but any lift done with poor form can hurt you. Single leg squats included. Practise good form and use a reasonable weight, don't scrap the lift.

[AIveoIus]

maybe the reason you're seeing so many back injuries with the back squat is because your squat set up is terrible. back wasn't even remotely tight

[xiMPuRuFCT]

@AIveoIus Thats true, but it was also just the bar. Its not like he needed to tighten his back for a huge amount of weight.

[AIveoIus]

@xiMPuRuFCT while technically correct (the best kind of correct), i will respond to that with one of my favorite quotes "practice doesn't make perfect, perfect practice makes perfect"

[TYTRALOCITY]

If your hear with a desire to become big, or you hope to become a bodybuilder, read up on squats, without them you're squat.

[ravenex1976]

What about leg press machines I load those up doing them with one leg also but the weight is so much that i worry about my knees. One leg @ a time is always better i can concentrate way better and i have the other leg to spot if needed.

Also about 95% of press machines hurt my lower back anyway what am I doing wrong.Out of 6 presses @ my gym only one machine doesn't bother my back but I got to put 20 plates on it just so that it's challenging.

[viator22]

@ravenex1976 Because of the way you're sitting in most leg press machines, going full depth is going to put a lot of strain of your lower back if you go full depth, since your hamstring have to make a large stretch. This pulls the pelvis down and back, which pulls the lumbar spine out of alignment. Do real squats. Also, what're you doing for lower back work and lower body pulling? You could have a quad-ham imbalance.

[42duckman]

Years ago I may not have been in agreement about squats. Previously a competative olympic lifter but now 68 yrs old with herniated L4-L5. Fairly stable after a lot of core exercising. Every time I even tried to resume even modest back squats it would re-aggrevate my injury. I have been able to do some modest front squats but feel I have benefitted a lot from just doing split squats, front and back lunges, Bulgarian squats and single leg squats to parallel step ups. Good Advice.

[guitardc59]

Jeff, I have a question for you. When doing the exercise, I notice that you rotate the weight across your body and set it down in front of your foot. Is there any chance that this causes torsion on the spine? I like the idea of doing this to replace squats, but I want to be sure I'm doing the exercise properly.

[asda6572]

I wonder what mark rippetoe would say if he this video!?!

[MrSmudger687]

@asda6572 - Something along the lines of "Anyone who says that full squats, when performed correctly, damage the lower back, has with that statement, demonstrated that they are not entitled to an opinion about the matter." Either that or "shut up and squat you pussy." xD

[fammy88]

Good on you mate, love ur vids..You have some fantastic exercises that i havent seen before and i look forward to every new vid u make. keep up the good work!!

[LRGHMN]

What would you say to all the power lifters out there that squat ? Would you suggest that they stop squatting because the squat is bad for your back ????

[fammy88]

@LRGHMN

His not referring to trained athletes he is intelligently telling the YOUTUBE community not the POWERLIFTING community a better way to isolate ur legs and work them harder while reducing chance of injury. Personally i think this guy is great sharing all of his expertise.. thats why i subscribed

[zrox305]

GREAT video...no more leg extension for me!!!

[rodhast]

Thanks for the good video.

Sweden

[Auxois]

Front squats are great if you struggle with back pain, I do them when I am resting my back

[StreetSarger]

@Auxois I was gonna say exactly this! Both front and back squats done with PROPER form are fine.

[visla84]

I like other videos, but this one i find very very misleading. Back squat is one of the best strength building exercises athlete or anybody for that matter can do. I can see where you are coming from but perhaps what this video should be about is properly showing us the form instead of giving us alternatives which are farrrr farrr less beneficial.I personally don't think your channel has anything to do with athleticism.And for those wanting to squat read one of rippetoes books.

[sambobwhere]

Thanks for this Jeff, since i heavily injured my back playing rugby 4years ago i've tried to build the muscle back up but everytime i did try squats like you said it caused pain to my lower back which really inconvenienced me as it meant i could play rugby properly or train myself or at rugby.

i'll be alot happier now knowing theres a much more challenging way to exercise.

thanks

[Wayofthefighter]

Can't you do the squat with the bar if you just stick your butt out?

[dwinflat]

excellent! i like to look up to the ceiling, usually makes my posture better

[ViolatedCunt]

I have a bulged disc and i'm only 16, good job i can recover from it being so young.

Poor mobility + hyperextending back = welcome to the fucked up back club.

[ThePrinceAti]

Uf you dont put this exercise in your routine you are a FOOL

[thekernstable]

Great physiology info.! I look to incorporate this into my training. Will this work for size as well? Do people looking for competitive size need squats, or is that another myth?

[bigbooturass]

deadlift is also a good total body workout :D

[stevethetree1991]

i started doing squats regularly about 3 months ago since i thought i was prepared (i have been working out for about 3 years) and i didn't take them lightly -- i knew they could be damaging if done wrong. i tried hard to keep good form, but it was difficult to challenge my legs without adding so much weight that it made my back uncomfortable. after 2 months of squats i strained a ligament in my lower back the day after a work out, just from bending over to place a rugby ball down on the ground

[pozza09]

hey Jeff, i saw your program and i am very impressed. i would like to know how i can i can get as rip as i can without gym equipment. especially when it comes to my legs and core.

[eksempler69]

And what do you think about leg press?is it good or bad?

[stylezNout]

just do frontal squats.

[spideyman12004]

I have sciatic problems because of doing squats and can no longer do them because of it. Even just lightly loading the bar and putting it across my shoulders, I can feel the pressure on my lower discs. So I started doing one legged training for my legs a couple years ago and I haven't had any serious sciatic pain since then.

[cahyowjow]

Well, the squat with that cattle ball still loads the L5/S1. The only difference is the moment arm to L5/S1

[Kulmataklaus]

You know. I wish somebody had told me this a long time before starting to squat. My genetics alone provided me with a weak, hurting lower back. Squat never worked for me, and only made things worse regardless of taught and supervised form.

These more technical and everchanging training routines are what truly provide you with a body that is strong enough to mountain climb, instead of carry your grandmothers sofa when required.

[shuls89]

hey, i dont really agree with your lower back stuff, primarily because world class powerlifters don't complain of low back pain. I do understand your points though of directly loading your legs. I'm currently more into powerlifting, but I do understand there is a risk. I'm sure Mike Boyle agrees with you.

[tunda11]

@shuls89 he just said 95% of people, do you think world class powerlifters make up more than 5%? Do you even dare to go as far as saying they dont have back pain?????

[erenaghan]

Looks like you really have no clue about what you are talking about. Your demo of the squat was pretty terrible, confirming your lack of knowledge on the subject. why would you want to pursue flexibility and strength at the same time? It is just too efficient. I feel sorry for any actual athletes that you coach.

[TheRen6666]

Im late but, better late then never .Thanks it make so much sense.I wish a saw that video before.

[dico31]

thanks Jeff great vid gonna give it a go.ive been training for many years and do get a bad back now and again which spoiles my workouts, so this makes sense and is definitlet worth trying

thanks again, andy

[TheBigfeetgirl]

Thanks so much for this! For me, doing squats with a barbell on my shoulders creates an acute pain in my lower back, exactly where you indicated. I don't usually get back pain doing squats without the weight, but I generally prefer to avoid them altogether. I'm never sure what to replace them with, so this video is really helpful!

[mohammad112388]

Great vid, but nothing can replace the squat (maybe a front barbell squat), but nothing is more anabolic than the squat IMO. Deadlifting is good tooo

[hardroad1]

Jeff,You are a guru!Thanks for the video these exercises that you show are the smart way to train.keep the videos coming mate.

[vasilissrv4]

hey jeff great vids! how low do you have to get when doing squats? should the upper legs get like parallel with the ground? is it wrong if you go further down?

[JDCav24]

Parallel is plenty! Lower than that and you risk doing damage to your lower back...without the benefits of much more reward

[Shotokan7]

@JDCav24 Partial squats put more shear force on the knees than a properly executed full ROM ass to grass squat. Yeah the benefits of strength, healthy knees, positive hormonal response, and flexibility are not worth the effort of doing the exercise correctly

True - most don't squat correctly. It can be learned without a trainer and very quickly if you leave your ego at the door...and guess what? NO injuries! Or you could do KB squats on a Bosu...your call.

[TheRimeOfIcarus]

@vasilissrv4

It would be more beneficial to ask someone else who actually understands the fundamental mechanics of the barbell squat.

Going below parallel is completely safe for the knees and the lower back provided that you have the proper hip flexibility and mobility required for the lift. Check out the book Starting Strength or watch a video by Kelly Starrett(Ph.D).

[diegorrodrigo]

Nice tip.

I got a question. i play volleyball, this "one leg squat" training will give me the power and explosiveness to jump higher? or just works on endurance?

Thank's man i enjoy your video...

[Silent13Assassin]

Pistols (the last squat he showed) will help you alot, esp if you do them with out the bench

[dubaifufu]

But do you think this will add mass instead of squats?

[oscard911]

Jeff is right.

I see a lot of people at the gym trying to squat 300 lbs.

Their form sucks. If your new to squatting I think you should use light weight so you can perfect the form.

[YoooPatrick]

Hey Jeff, This is great video. I hate squats haha. Is it okay if I use dumbbells instead?

[kevler8803]

I wish i knew this earlier

[digitaldude6745]

I can see where he's coming from. But for the experienced lifter who knows how to squat properly it's not as bad as he's making it seem. If I was training high level athletes though, I'd definitely be taking Mike Boyle's approach too.

[daveylindblom]

this guy knows what the hell he is talking about

[mizzoulibertarian]

What about hack squats? are they better?

[monk3444]

Hey im a freshman in high school and i play baseball, football, and i wrestle. I catch in baseball and i wanted to know if you could give me any workouts that i could do to work those particular muscles?

[JDCav24]

You might want to check out my Major League INsider Training that I created with the input and programs of David Wright and Johan Santana. You can read more about it at the website of the same name. This would be what you're looking for.

[kaptr1d]

@monk3444 Check out Joe DeFranco. He has a youtube channel and he trains student athletes as well as professional athletes... and he doesn't give out nutty advice like not squatting.

[PICKLEandBANANA]

Thanks Jeff!! You're absolutely right!

I messed up my back big time about a year ago doing what u said most people do, it's absolutely true..ever since I've had to be really careful with my back, I can't do certain exercises now, ex: deadlifts.

I've been looking for a good squat replacement, and this is perfect!! Thanks!!

[amusemov]

Hey Thanks for the awesome w/o's

I am looking for proper technique on dead-lifts I am sure you have done AthleanX dead lifts What is it called.

Keep up the great work outs

Thanks

[ommatol94]

please show your legs in one video [-o<

[pimpdadpimpdad12]

thx jeff i hate Squating anyways im going to use ur leg work out

[MIDWEST507REPIN]

ill stick to the squats. You just got to do um right with good form.

[jetlaged]

i like the video and understand your trying to teach single leg training, but squats can be done safely IMO with good form. i have never had back discomfort and Ive done "ass to the grass" squats

[xRoMaNx1]

ahah "ass to the grass" squats do work with good form

[cece2021]

I'm so going to try this my next leg day!! Thanks for the vid!!

[gesnelson15]

his truee guys everyweek when i try to get up from the chair i feeel the badest pain out thier

[carledward9960]

im gonna do that today

[RioLuna829]

How about lower body workouts for people with bad knees?

[PowerSprinter]

frank zane leg blaster

look it up, it helps take pressure off of knees. supposedly even old people can squat without any pain using it. i've never used it because i am a youngin with good knees, but the leg blaster looks like a prety solid alternative

[mihaigalos]

one leg squats are really awesome. I saw another video of yours on leg workouts. Perhaps you can offer some more info on calves ? Thx.

[rjRothschild]

great vid Jeff, I am gonna try this tonite, it just happens to be leg day!!!

[tehbiggy]

Love your vids Jeff, but not a fan of this one. Alternatively to all of this, people could just learn to squat properly? Proper form and as little risk as with anything else.

I can see where you're coming from, but the squat is the best full body exercise anyone can do, for both overall mass and strength - and a lot of people viewing this will be beginners looking to build lean mass.

Maybe just knock people's form, not the exercise?

A huge fan Jeff, just not of this vid.

[JDCav24]

Point definitely well taken and respected, but I have changed my mind about the squat in recent years. The reward for doing single leg (non-spinal loaded) versions is so high now and has been shown to produce mass building results...but doesn't carry with it the risk for injury that traditional back squats do. Safer and effective is the best combination.

[bebeto158]

@JDCav24 what about lunges with heavy dumbells ? or squats with dumbbells ? same thing ? much better than regular squats ? you can also get one those 30, 40 , 50 pounds weighted vests

[blueleaf1717]

@tehbiggy above anything, another point jeff is making here is that you don't have to cut squats out completely if you enjoy doing them and see results, but u dont just have to depend on them only to get what u want. do both if you can as one leg squats asks an awful lot of your whole leg with or without weights and the results are therefore exciting

[Natedog019]

i was afraid of doing squats because of back problems and shoulder pain. this looks like a great alternative.

thanks for the vid

[TheVanJnr]

I've read in a mens health magazine that when doing squats that it is better to actually take off your shoes when squating because you work the muscles in your ankles and feet

I dunno if its true or not..

[Nomgendat]

Squat is the number 1 exercise not only for the legs but for the entire body! They are awful and painful but with good form you can minimize the back or shoulder or lower back pain.

[DrGonzoZ]

squats are pain on the shoulders and back

its really uncomfortable

[madman720ap]

hey jeff, what about front squats, how do you feel about them?

[JDCav24]

Front squats are a better alternative, but much trickier to do if you are a beginner. Hard to balance the bar across your shoulders and maintain your proper center of gravity (can fall too far forward). Holding Dumbbells in each hand and resting them at shoulder level is a good work around for this without the strain on the lower back

[PowerSprinter]

this is lame son

everybody can very safely do squats. just use good form

and if you want to see good form then click on my profile. also you can see that i max out with no problem, no danger

[xDRAVEx33]

Great vid Jeff, definitely going to do these instead of squats

[str8outtajerze]

i havn't really had problems with my back. but i have a big problem. no matter what the xercise: squatting, benching, whatever. i never feel it. squatting i can understand that im doing it wrong. but with benching, i know im doing it right. i've tried many different ways and varried the weights and i've still never felt anything in my chest. and there are times where i dont feel sore the next day in my legs after lower body workouts. any hints? tips? ideas how i can improve this?

[buckwheat87]

sweet vid weighted squats kill my upper back and shoulders those kettle bell squats look like the answer.

[benjkip]

great vid

[omegadarklord1]

will single leg squats help more on getting a higher vertical jump than regular squats................also if u could do a video on how to increase your vertical, that would be great