Deep Squat Form – You Must Fix These “Sticking Points” (from the lettuce patch)


Other episodes mentioned to help with the deep squat and calming your nervous system:


  1. I am not strong enough to do this. Do you have recommendations for ways to build the strength needed to squat (and get back up!).

    • practice the hip hinge first…search hip hinge on this site. Without that movement the whole squat will be dysfunctional.

      It also depends on being able to activate you deep core system (you get the test for deep core stability when you sign up here on the blog either in the side bar or at the top of the home page)

      Then start with “baby squats” with a good movement pattern. (see the squat video that’s linked below the video)

      I have a whole course designed to help you re-develop this movement and lots of others to maintain good function!

      Thanks Julia!

  2. Just had bilateral hip replacement 2 1/2 weeks ago, believe I will hold off on the deep squats beyond 90 degrees for a while, but it does feel good to be able to move to 90 degrees again. Both hips were necrotic with femoral heads misshapen so there was mechanical as well as neuromuscular limitations. Not sure what range these new joints will allow down the road when I get the surrounding muscular support built back up.

  3. Dr. Steve, thanks for the video…. Would you please comment on foot placement? I understand the feet should be pointed forward. How wide apart should they be as well? And related question: can the knees flare out a bit? How exactly do they need to track the fee? Thanks

    • The ultimate deep squat is with feet completely together. That’s the biggest challenge. Hip morphology will have something to say about your ability to do this easily but should not make it completely impossible.

      Knees should always remain in line with the feet if you’re in the squat for functional reasons for longer periods (like picking lettuce, or berries, or whatever) but can be pushed slightly outward if you’re working on mobility during an exercise.

  4. hello dr hoffman thank you for another great video , i had a question, in baby back when you have to touch your thoracolumbar junction to the floor, do you have to do the same while standing, like the pubic bone secret when standing you have to imagine a wall in front of you and conect your pubic bone as if you were on the floor, do you do the same with the back and imagine a wall in back of you to conect the back of your ribs (thoracolumbar junction ) to the floor thank you dr hoffman

  5. Just a quick thank you for your wonderful course! I am just recovering from an accident that would have been much worse had I not been a student of yours! A quick fall from my horse, broken collar bone, 6 broken ribs, 2 skull fractures and collapsed lung…. Geez that was exactly 3 wks ago and I am totally back on the mend using a lot of the movement patterns in your course. Being a student of yours helped me to survive and begin to heal as quickly as I have. You and your course rock!!!! Thank you again for all of your fantastic work!!!!

    Nancy Dougherty

  6. hello doc on your vid you mention improving ankle mobility by placing a ball on calf can you explain in more detail how to place ball on calf thanks

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