Squats for Beginners: How to Squat Effectively
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- Опубліковано 23 вер 2019
- Squatting is a GREAT exercise to strengthen your legs and help you stand up from low surfaces, but they often cause PAIN if not performed correctly. Learn the proper technique to perform a squat in this video!
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Thanks for the great information. You are easy to understand. I warmed up doing some squats holding on to the kitchen sink. Keep up the great work ❤.
Thanks for sharing. No mistake will I make after watching this ❣️👍
Hello, in 2020 I had a severe sciatic nerve attack and it’s been two years and I am 73 years old but very active, I am an able now to squat down but my chiropractor told me to do the wall squats so I hope you’re going to do those, I can do the yoga stretches with no issues but the squats are an issue so I’m going to start doing those on a regular basis and strength in my legs I used to have very strong legs but since the sciatic nerve attack I’m having a build Myself back up thank you so much for your helpful information
Thanks a lot! such a clear explanation!!
Thanks for the good explanation and demo.🙌
Dave Jendro
I just spent an hour on the web looking for advice on how to do squats. I find your video to be the best and safest for myself as a senior. Thank youi.
You're most welcome! I'm so glad you found it!
Thank you. It was very useful
Thank you so much, this was very helpful. You are a very good teacher & teaching is an art!💖
That's great Dr Gretchen
I've been searching an hour to find a video that was to the point and informative. Thank you!. Huge 👍 up from me
I'm so glad you found this! You're very welcome!!🧡
I attend an exercise class where we include wall sits during our warm-ups. I like to place a rubber ball between my knees. Telling jokes, we do the "hold" type of wall sit for one minute. Your advice about lining up your knees so they don't go over your toes is so important. Our instructor describes the squatting position of our knee as being in alignment with our ankle. And she always warns us to keep our lower back flush against the wall. I like that you added the "pelvic tilt" as part of the description of the torso.
I'm so happy to hear that you enjoyed the video!
Will definitely try
Thank u so much. So helpful
I loved the way you are showing the right procedure for beginners. Best way 👌
Thank you so much 😊
As someone with chronic fatigue it's a joy to watch a video where someone explains clearly and puts the emphasis on moving within your limits. Much appreciated. ❤
I'm so glad you enjoyed the video🥰
this is super helpful
Thank you! 🌱
Wow! I finally understand what I am supposed to do. Thank you so much for the thorough and detailed explanations, and for showing the different positions according to ability.
You're welcome! I'm glad that you feel confident moving forward with this exercise now!
Thank you .v.nice explained and even did the squats .how many such squats should I do ?
Very well explained and demonstrated. Thanks so much ❤
My pleasure! So glad it was helpful!
Thank you so much been trying to find squats easier on my knees ❤
You're most welcome! I'm happy it helped!
Wow absolutely helpful! Thank you so much🇿🇦🇿🇦🇿🇦🇿🇦
Thank you! This is just a perfect explanation and so helpful
.I just can not do regular squats but I can do these with your expertise!
So happy this video was helpful!
Explained very well, thanks 🙏👍
Happy to share!☺️
This explains a lot
Amazing ❤
Thank you so much
Excellent demonstration...appreciated.
You're very welcome!
Super clear explanation. Think normal squats are really hard to get right and have been looking for an alternative that gives me most of the benefits and to feel more confidence that I'm protecting my knees a bit better. So can't wait to put these into my next routine and give them a go. Many thanks.
So glad you enjoyed the video!
Thank you Ma'am very helpful!
Nope. It's wrong and you are being patronising Sir
Thank you sharing this exercise
Always happy to share!
Thank you
Excellent presentation/ explanation
Glad it was helpful!
Good explanation. I've seen many videos about squats for beginners,I tried and got my hamstring injured. You explained good, you told how to do,how much do and easy way to do squats.
Most physiotherapist and fitness experts do not tell you about do's and don'ts, how many times a beginner can do, the risk of doing wrong etc.
But your video is very helpful.
Wrong and hramful
Wow, Thank u 🥰
Thank you sis, this really helps for beginners ❤
You’re welcome 😊
@@DoctorGretchenHawleyI was told this helps lowering Blood pressure is that true
Thanks
I am happy coming across this video now, well detailed, I have tried it now, I will do it constantly to get the results, thanks dear.
I subscribed too.
So glad you found my page!🧡
@@DoctorGretchenHawley yes dear, thanks.
Hi doctor am dipu (india, kerala )
Ms peshent its diagnosed 2013.
Your tipes are very helpful Thank you dear
Nice one thank you
You're very welcome!
Thank you good exercise 🥰🥰🥰
You’re welcome 😊
Very helpful with correct position for beginners
Glad you enjoyed the video!
Hell Doctor, I am Rajib... This is the first time I am watching your video and I found something really great about your technique of learning squat...Amazing👌👌👌👏👏👏
So glad you enjoyed the video!
Thank you! I don't have MS but I do have autoimmune conditions which attack my joints and osteoporosis. I appreciate your tips!
Happy to share!
Thank you!
You're very welcome!
Thanks!
You're welcome, Ronnie!
great video
Glad you enjoyed it
great.
Good.
Greetings from Germany.
Probably the best beginner video. Thank you!
Wow, thanks for the feedback!
Nope. It's wrong
Can I push the whole of back against the wall?
Little right knee pain is there while doing this sqauts
omg thank you...wall squat here I come!!!
You're welcome!🧡
Hi! When I do wall squats, even though I check my positioning, posture, etc, I see my knee on the weaker side is shorter than the other and I can barely hold it straight out. It wants to collapse inwards. Any suggestions?
Hi Athanasia! I am unable to give advice on this without an in-person evaluation. Take a look at my video on knee kissing, and try out the exercises/stretches there to see if that helps!
Is it necessary to warm up the muscles before this practice, if so then what is recommended?
Warming up is always recommended before any exercise. I have some great stretches on my page that could be helpful!
Over 60 male. Obese. New to wall squats. Can only get 1/2 way down & knee pain starts. Top of kneecaps outside region. Pain is there while staying down.
Is there a way to stay down avoiding knee pain? e.g. perhaps a correct angle?
Great question - Squats don't have to be as low as shown in the video to be effective, especially is there is knee pain occurring or there is a need to build up the quad muscle strength. Also, you can do shorter holds in the beginning to start to help avoid some pain. The exercise itself will typically cause some discomfort in the muscles, but there should not be pain.
Thanks for the video but I have a problem when doing it as my knee keep turning inward and my back can't touch the wall due to my poor posture can you suggest any ideas to modify it please 🙏
You can practice squats holding onto a counter top, or a very sturdy chair. Or squatting down & hovering over a couch or chair in case you lose balance. Also, check out my video on knee kissing exercises!
@@DoctorGretchenHawley thanks so much for your advice, god bless you ❤️ from Egypt
Can i know ,can i do this exercise for my right leg knee pain and swelling mam?or others exercise
Squatting should never cause pain, so if you’re able to do this without pain the. You’re good to go! If you do feel knee discomfort, putting more weight through your heels instead of your toes can help!
@@DoctorGretchenHawley thank you mam i will try to do this exercise 🙏🙏
Well this squats help for my right dead buttocks ?
Hi,my knees cave in when I squat without wall or any support.kindly guide me
Search "knee kissing" on my main page, and it will bring up some helpful videos for you🧡
How much time should it be for the beginners?
It depends on the individual, honestly. You can hold for a few seconds at a time, and work your way up to a longer time frame. It really depends on each person's muscle strength, and endurance when beginning!
3:15
Can I put rollers on my back and paint the wall at the same time?
haha I wouldn't recommend it! But, it would add to the core component!
@@DoctorGretchenHawley you're very kind, thanks.
I currently am working of fixing my posture with yoga and being aware of my posture and correcting myself if necessary. Right now if I stand flat against a wall there is a gap at the lower back that I’m not able to close yet. Can I still try these exercises?
Absolutely. In most scenarios where that gap occurs, tucking the pelvis slightly, and engaging the core can help close the gap. Also, you don't have to sit as low as I am in the demonstration. That may help with the gap as well.
How low should you go?
That will vary depending on each person. Wherever you can be comfortably, and are able to get safely back to a standing position is a great place to start!
Hi. Is it same for men please?
Hi there! Yes, it is the same☺️
@@DoctorGretchenHawley Hi! Thank you so much.
I feel no engagement in my glutes, or hams. Only quads, and unbearably.
Many people experience feeling it much more in one or two muscles groups. Even though you cannot feel it now, your glutes & hams are in fact working!
The friction against the wall hurts when I'm going up
Adding something like a foam roller that can roll up with you might be a solution!
That's awesome thank you for tip🥰@@DoctorGretchenHawley
*don't do these squats if you have any pre-existing leg or muscle issues.
To hell with squats...but I love ur looks and I love u
creep
Here's a doctor advising on exercise technique.....not her area of expertise, and, of course, she gets it wrong. Your knees will hurt doing this nonsense. Can she be sued for this????
Hi there! I’m a doctor of physical therapy, so exercise is very much my forte. You make a good point that everyone’s body is different so for some people, this technique may cause soreness. If that’s the case, they should modify or discontinue. But for the majority of people, this technique has been found to reduce pain and increase strength.
Show me the research evidence to support your claims. Disrupting the natural human squat pattern to curtail knee flexion will inevitably place increased load on the post patella surface and femoral condyles and increase shear forces at the tibial plateau. This might alleviate short term discomfort, causing long term joint degeneration. In addition, with your "technique" the full squat position cannot be achieved, so you haven't helped people at all. It disappoints and frustrates me that a Doctor of Physical Therapy can get this so wrong. If exercise is your forte the furture for knee surgeons looks very rosy. I'd be keeping my qualifications under my hat, if this is what you believe to be sound, natural human function. Misleading and harmful over time. Would you correct the Bushmen of Namibia and South Africa with your "expert advice" on squatting? I hope not. @@DoctorGretchenHawley