If you want to learn how to squat properly you have to learn the right cues. In this video, I’m going to cover one of the more popular squat form fix tips that you have likely been told that is hurting your performance on squats more than helping it. If you have ever been told to “turn your toes out” on squats, then you need to watch this video.
The issue with focusing on the toes when squatting is that the foot has some independent motion in relation to the knees and hips. By concentrating on the position of the feet and toes, it does not guarantee that you are getting the effect you are looking for from using the cue in the first place. The real purpose of the “toes out” cue is to externally rotate the hips in order to assist with proper squat depth and take strain off the knees and low back.
Instead of focusing on the toes, you need to look further up the kinetic chain to the knees. This hinge joint is a consequential joint that is impacted by the ankle below and the hips above. If you want to have an impact on the hips or ankles however, you can make sure you are aware of what the knee is doing at all times. So here, I’m recommending that you turn your knees out to externally rotate the hips and let the foot and toes come along for the ride.
When you do this, two important things happen to fix your squat.
First, you will get greater activation of the all important adductors when you turn your knees out. At the bottom of the squat, the adductors are supposed to be recruited in order to assist you with hip extension out of the hole. In fact, some argue that the adductors are stronger hip extensors from the bottom of the squat than the hamstrings, making them a critical muscle to recruit.
If your knees are not rotated out and are pointed straight ahead, then you are shifting a lot of the load to the hip joint. Whenever someone has hip pain when squatting from either an impingement or a history of degeneration, I ask if they ever get sore adductors and groin muscles after doing a squat. If the answer is no, it becomes obvious what form fix they need to correct in order to squat properly and without pain.
The second thing the knees out position does when doing squats is it helps to better engage the glutes at the bottom of the lift. The glutes act as the powerhouse that drives the pelvis back to the top of the squat. When you can turn the movement into more than just a sagittal plane exercise however, the sum of the parts (in this case the additional contribution from the glute medius) allows the lifter to explode out of the bottom of the hole with more strength and stability.
The external rotation at the hips allows the glute medius to better contribute to the strength and stability of the squat on every repetition. If you aren’t sure this will work for you, try this test. Stand up and turn your toes in as much as you can. From here, try and squeeze your glutes as hard as possible. You likely won’t be able to create much of a strong contraction of your glutes. Now, without doing anything else, simply rotate your knees out (which will bring your feet along with you) and try and contract your glutes once again. You will likely notice a huge increase in the strength of the contraction.
The best way to reinforce this proper squat cue is to revise the way you think about it and then be sure to do two things to ensure you can achieve proper positioning.
First, the better cue is to place your hands on the inside creases of your hip joints (like making a karate chop to the groin). With the fingers pointed straight down, squat down. Attempt to drop the pelvis between the femurs. The thighs will rotate out and roll up as you drop your hips down between them straight to the floor. You will instantly see an increase and ease of getting into a deeper squat.
The two things you want to focus on is increasing the flexibility of your adductors, which you can do with a traditional standing groin stretch and get stronger hips into rotation. For the latter, I like to lay on my side with a band just above and around my knees. Externally rotate the top hip by doing the clamshell exercise. Focus on good quality contractions and activation of the glute medius for most carryover and benefit.
If you are looking for a complete training program where the proper cues and leg exercises are provided to get you training and looking like an athlete, head to athleanx.com via the link below. Choose the workout plan that is suited to your current goals and start building ripped, athletic muscle today.
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46 comments
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Skeleton: Jeff I cant do more calf raises
Jeff: Being a bit*h is killing your games
Watched this prior to doing squats yesterday. Tried this, now my leg muscles are so sore. I need a wheel chair.
Excuse me I was literally thinking about this
I have watched you recommend And I have tried as you suggested. which is very useful. thank you very much
0:52 Dude give the skeleton a one month break for summer Jesus…
This might have saved me from serious injuries. Thank you
I always understood that the feet turn out so your knees can follow 💪
Mistakenly broke the hand of my friend.
I ve been watching Jeff since the start of his you tube career. This guy is the reason that I don't have injuries
Broken BONES ? Ribs, fingers, toes, hand, knuckle.
No way! I always got so much soreness in the groin area when i did squats. I thought it wasn't supposed to happen so i changed my entire form to avoid that. Guess i'll go back to the old one now.
Would you be open to collaborating with our band? 🔥🤘 Would love to be included with some music on your channel. I think it would fit well!
Try doing 1 legged squats
Hey Jeff, been a big fan of your videos for the past 3 years since I found your channel. I recently got SI joint dysfunction after a accident and it flares on me when I do squats. I still want to be active working out my back and legs while I'm rehabing it with PT to keep up my mass. Which exercises do you recommend that I avoid or work on. I'd like to know if your program takes into account SI joint issues, if so let me know which one I should buy to get a list of exercises. Thanks!
Thankyou Jeff, now i can do the Spider-Man pose!! 😁😁😅
Now, thanks for the vid, now this is going to make my leg day more efficiently
I broke my thumb in high school drama class. Cast up to my armpit. It was very dramatic.
Jeff. Can you do a video to correct “butt wink” at the bottom of the squat. Thanks.
Thank you this will help me as a PTA
Algorithm boosting comment.
Conor McGregor's skeleton??
1:15 that’s what my joints sound like now
He is so helpful. Wish I had this when I was powerlifting.
Please make a video on bow legs
!!!!!!😇
Power,
Strength,
Correctives ,
Total body
Pls tell me I'm asking from nearly a yr now
Read comments 🙏
I always squat with my knees out like that otherwise I lose balance and tip backwards haha. Never had a problem going deep on squat 😁 Good to know this is actually correct way to go because I was a bit concerned 😊
Anybody know if Jeff's workouts actually work?
dont crash my soul
I broke my right arm when I was about 5 or 6 years old when I got a little too close to one of my grandpas horses that was on those automatic walkers and spooked him and he proceeded to buck and nailed me and sent me flying probably 10-15ft through the air; the only part I remember right after it happened was my grandpa carrying me in his arms and saying every swear word known to man.
1000th comment
Great advice, squat is a great exercise.
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All these YouTube fitness “influencers” have never given this advice. Thanks a million
Jeff, thank you for what you do, you are greatly appreciated. God bless!
It's more comfortable and effective when I rotate my knees so glad that I know I'm doing it right 💪🏾
De-Generation X!
Hey Jeff what's the optimal depth of squat? For strength and full range of motion is 90 enough or go full depth as you're able?
"This is a cracked fibula, don't have that if youre trying to squat" *writes that down*
Man jeff your illustrations are just on the dot 📍
Hey Jeff! Do I need to keep my back straight while doing squats..? Thank you
If I was a millionaire, I'd hire this guy to be my personal trainer.
✨👍
Got to hip replacements in therapy I do squats to strengthen them, will try what you said concentrate on knees out.
Thanks for this me olde China. I tried for the first time tonight and it’s changed my workout 🏋️♀️ s
Jeff, ¿cuál es tu opinión acerca del calzado tipo "Barefoot"?Jeff, what is your opinion about the "Barefoot" type shoes?
Jessie looks real skinny in this one