How to Squat Properly

Are you squatting in a way that is quietly wrecking your knees and back? This video breaks down the functional squat from the ground up so you can move better, lift smarter, and stay pain free. 🔬 THE KEY PRINCIPLES Hinge from the hips first, not the knees. Use your posterior chain (glutes, hamstrings, and calves) to drive the movement. Keep your core engaged, your knees aligned with your feet, and finish standing fully stacked. Works with dumbbells, kettlebells, or a barbell. ✅ YOU SHOULD FEEL The work in your glutes, hamstrings, and core. Not your lower back or the front of your knees. Not seeing improvement? Consult a physical therapist for a personalized program. 📌 CHAPTERS 00:00 Introduction to Functional Squat Form 01:07 Basic Principles for Using Different Equipment 01:38 Muscle Engagement and Posterior Chain Focus 02:15 Feet and Femur Alignment 03:12 The Seesaw Concept and Chest Positioning 03:40 Squat Depth and Knee-to-Toe Relationship 04:18 Proper Form for Returning to Standing 04:54 Demonstrating Squats with Dumbbells 05:13 Completing the Movement and Staying "Stacked" 05:37 Knee Alignment and Preventing Joint Pain 05:55 Demonstrating Wide Stance with a Kettlebell 06:35 Demonstrating Squats with a Barbell 07:05 Common Mistakes to Avoid 07:41 Neck Alignment and Final Professional Advice ⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.