Do Your Squats!
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- Опубликовано: 21 май 2022
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The ability to squat is a fundamental human movement and the ability to perform it well is lost by many people in the modern world. While the squat is commonly practiced around the world as a "resting" position, many in the West have not practiced the squat since they were children. This foundational movement is so important because performing it in almost any capacity helps maintains a healthy level of strength and mobility in the lower body. From a functionality standpoint, aging is a problem of the shrinking gap between what we have to do on a daily basis, and the limits of what we can do. Squats do a great job of making sure we keep a comfortable buffer between the two, so as we get older, we aren't operating at the limit of our physical capacity to perform activities of daily living. 
Кино
Dead on correct! 10 years ago I asked my doctor, “what is aging?” And he replied, “aside from actual disease, it’s reduced mobility”. Thank you your channel.
No doubt, kbflorida. it's an enormous problem. Results in tons of loss of capability and all the issues associated with that.
It's true. I can't believe how immobile a lot of the boomers around me are. They can't jump, squat, bend, etc. and a lot of these guys were fairly fit just a few years ago. Then they retire, and in a short few quick yesrs, they become stiff and slow. I never wanna end up like that. It looks so shitty. Calisthenics and yoga for life!!!!!
It's actually reduced strength.
@Tony It still results in a loss of mobility. So mobility is the relevant marker. Recovery in this context applies largely to joint health and strength to move your skeletal structure. In conjunction it affects your mobility. But I agree, injury prevention and active recovery to regain the original range of motion plus maintaining muscular strength are the approaches to control aging.
@@omnivorous65 I mean, Sadhus for one example, and other highly accomplished Yogis know much more than this man could tell you about this problematics. And they don't do any western scientific approach. This man in the video is very knowledgeable and smart, but these people that I mentioned are just uncomparable.
Everyone should squat in some form or another! Great advice and amazingly presented as usual brother. - Gabo
I love both of your channels. Thank you so much!
Thank you so much, dude! That's an amazing compliment coming from a master of the craft. I truly appreciate it. 🙏
I had to rewind and replay this line a few times: "Any time you lose an ability that is fundamental to your physiology, you should make an effort to regain it and preserve it." That pretty much sums up my entire approach to and reason for training. It would be interesting to compile a master list of these abilities. Squat, run, jump, climb, throw, push, pull..... So grateful for your content and the depth underlying the simplicity of your method.
I agree, Steve!
Thanks so much for the support, brother!
Well, that’s kinda depressing for me. Because at 52, with long time chronic lower back pain, to even attempt this is just not possible,.
@@hammill444 Could you try it with support, while holding on to something in front of you, and then gradually work your way to a deeper squat?
@@hammill444 much progress can be made against low back pain with yoga to start, but it must be consistent
Hanging from a bar is also a fundamental activity that is not done anymore
Straight to the point videos with no unnecessary intros or outros. This is how a fitness channel should be. 👏
Thank you, Aashish!
fact it won my sub instantly. the simpe title too.
Thanks, new sub too
Indeed
I have always lived by the motto.
“Movement is Life”
100% spot on. Excellent motto.
As a skill driven calisthenics guy who doesn't pursue leg hypertrophy, you have convinced me to use squats as a mobility exercise and for overall health/functionality.
W
The horse stance is also great for mobility/health/functionality, he also has a video on that I would highly recommend.
@@lloydirving6209 I never squat because I'm lazy and squatting bores me to death. But I recently found a photo of myself from my twenties, in shorts, and I had pretty muscular legs. The reason? Ten years of taekwondo and horse stances.
Working up to squatting 2x body weight makes a lot of things in day to day life so much easier
I initially came into calisthenics with this mindset as well. Legs weren't a priority. Ever since I started squating and lunging regularly I noticed I feel more stable and planted when standing and walking. I want to get into some plyometrics as well.
Looking at it from a body maintenance perspective has really shifted my approach to my training.
I wanted to thank you for turning my running life around. I was always plagued with knee issues going into long (50k/50mile) runs. I would start races with runners knee and by the end I would feel like my knees were about to explode. I had decided that maybe the ultra stuff wasn't for me. I saw one of your videos that talked about the importance of squats, so I figured I'd try one more race and incorporate high rep squats into my training. Well, since doing that I've finished a 100k and two 100 mile runs with zero knee issues. Everything else may be wrecked at the end of a race, but my knees are fine! Thanks!!
Wow! First of all, you have some incredible endurance and will power; very impressive distances you are running! So happy to hear the squats have helped!!!💪💪💪 they are one of my favorite exercises and so productive. Also, once you get really good at them, play around with bridges, and maybe even some isometrics (like horse stance). These will take your leg training to the next level.
Good luck on your training and on those long runs, my friend!
David Goggins right here
Kyle, your ability to cut through the noise and provide essential and useful information Is impressive. Thanks and keep it coming!
I love how you explained that. 'Regaining and preserving our capabilities' I love that.
I happy to hear it connected with you, Justin! Thanks for sharing. 🙏
Squats are such a powerful move and I’m glad to see another channel promoting it. Modern living , footwear and sitting all day has ruined this movement for many. Hope this message gets out there and helps more to focus on this fundamental exercise
This is by far the best bodyweight training channel, hands down! Kyle, the horse stance has really helped out my knees, I can even squat a bit lower now too, thank you again and for another outstanding video too!
Dean! Great to hear the horse stance has helped you out! I hope all is well, my friend! Thank you for the kind words.
Great channel man keep up the great content I appreciate it. I'm 35 and have spent my adult life being the crap out of my body. Taking a step back and focusing on the fundamentals of movement has helped me recover a lot. I use your videos for myself and to teach my kids do they don't have to recover later in life they are starting with good habits. Your content has made a difference for me thank you.
Your content is very high quality, especially your commentary. You deliver in simple language without condescension, and the message comes across clearly. Thank you
Scott, that is incredibly kind. Thank you very much!
These "do your workout" videos are really giving me the kick in the butt I've been needing. Thank you!
I did squats throughout this whole video. Made me get up out of my chair. Thank you!
YES! Nice work, Leon!
fact, lets go, just do it, so be it, whatever is our favorite suffering
I read the thumbnail and thought "I have been!!!" almost about to raise my hand :D Started doing them religiously after watching one of your earlier videos, the one where you do a ridiculous number and manage to keep count, ...and yeah, it permeates into everything, the strength I've built, and it adds up day to day.
So cool to hear, Ebby! So happy the content has been helpful! Keep it up, and keep me posted.
Clean, clear. Concise information. Right on man
Thank you, Double Nickels!
k boges your channel is a blessing to youtube, please keep making your awesome content
That means a lot, Aljosa! Thank you🙏
Enjoy your post very much, real and truthful. And no gimmicks, you stand out from all the rest.
Thank you very much! That's very kind.
Makes absolut sense. As always. Thanks for your trues. It is necessary to expose als the BS (lies and traps) in the fitness industry.
i followed along with your squats for this video when i saw it in my feed. more squats than i expected to do over the last 3 mins, thanks for the reminder :)
Heck yeah! Well done!
Sometimes I hold my squats while watching videos or listening to a podcast. It’s a good way to get in my squatting time. Spreading out the time throughout the day really adds up.
Exactly, Mario! I do something very similar.
Thannk you, thank you and thank you. For getting straight to the point. No fillers!!! Again, thank you.
It's my pleasure! Thanks for watching.
I just did three sets of 50-60 reps of bodyweight squats this morning. Legs were on fire 🔥
a few months ago i used to do like 200 squats, is that normal?
@@quixote5986 in a set? No that's above average fitness.
Just starting. I topped out with 2 sets of 25. Haven't exercised for years. I gotta a ways to go.
@@Warvvolf Good job!
@@quixote5986 pretty normal if u have trained moderately ur whole life
this is a compelling video; i will start doing these. thank you.
Good to hear!
Another well spoken video. I was doing body weight squats beside my desk when this popped on my feed.
Hahaha so good to hear!
Thanks for the kind words!
Can’t forget the fundamentals/basics. Good video. Appreciate the content.
Exactly right, T Boz! I appreciate the support!
Excellent and important video and awareness, thank you!
Shout out to you for sharing so much information on body weight squats and pull ups. My strength and mobility has been crazy to the point where I feel like a human rubber band lol
Jaret! So good to hear! Keep at it and thank you for the support!
You have really helped me shape the way I workout man. You are knowledgeable about everything you speak on, your form is impeccable and it’s obvious you will be performing these exercises and possess this athleticism for YEARS to come. My parents are both in their mid-late 60s and working out, being active daily. To be able to move this way when we are older is the ultimate goal here. You are helping so many people achieve this goal my dude. I am 29 years old and have never been in such great shape. I’ve been a professional dancer for 10+ years, but working out was never in my daily activities because I was already dancing so much that I felt like I didn’t need to workout… Goodness, I was so wrong. Thank you for helping me get into the best shape of my life and I look forward to the rest of this journey as I am still only in the beginning.
Dylan! This is so kind, brother! Thank you so much. These nice comments mean a lot.
Keep at it, Dylan, and all the best to you and your family! Keep me posted on your journey.
@@Kboges You’re welcome brother! I really appreciate you! I will definitely keep ya posted on the journey. Always uploading bits of my workouts on my page!
Your channel is very straightforward and informative. Earned my sub brother 🙌🏾
Thank you, P. Y. I appreciate the support 🙏
It's nice to see your channel gaining more and more popularity like that. Keep up the good work man
Thank you, Adnan! I appreciate the support!
There is so much going on in the hips knees and ankles and the squat is such a key tool to activate and calibrate these areas.
Exactly, Andrew. Great way to put it.
UR CHANNEL EMBODIES HUMBLENESS!!!
I really appreciate your videos. Great content! I do full body bodyweight training 3X a week. I was doing just BW squats and single leg calf raises for legs. Started alternating between BW squats and single leg Bulgarian squats for variety. 3 or 4 sets per leg of Bulgarian squats torches my legs to the point that I need to go back to BW squats the next workout. Love your simple, easy to understand videos and training protocol. These have made a big change in my overall fitness. A nice change from so many of the “7 secret exercises for steel cord forearms” that are all over RUclips.
Very inspiring Master class. Thank you
Very kind of you. Thank you!
Great way to explain this! You are right, this is essential to are daily life!
Thanks, James!🙏
Kyle thank you for another great video!
Geoff, it was my pleasure! Thanks for the support, brother!
Amazing video!!
Thank you!🙏
every time you upload a new video I also can't avoid to think that among all the precious info, tips etc, you're also contributing to shape the so called "fitness world" in a much more meaningful way for future generations
Alessandro! Il mio amico! Grazie!
I appreciate that so much, brother! Incredibly kind words. I hope all is well on your island paradise!
@@Kboges all good and bright brother :)
Thanks. I needed that.
Happy it found you, Tim!
Amazing content. Hope you are doing well Kyle.
I find combining the high rep body weight squat with lots of cossack squats feels really good for my body. I feel springy like an elastic after a couple hundred and ready for anything
Yeah I think this is a really great way to go. Those two exercises cover so much is in terms of lower body mobility. Spot on!
what are u doing for springy feeling??
Your form is always an inspiration
Thanks, Mike! I appreciate that!
This guy possesses incomparable verbal lucidity. New Sub!
New favourite channel.
I really appreciate that! Thank you so much!
Another spot on video
Thank you, Johnny!
Your content is so good
Thanks! I really appreciate that!🙏
Powerful video 👌
Needed this for inspiration
Glad it found you
You post great information!
Thank you!
@@Kboges please make a video on getting the lower chest into shape, using push ups and the parallel bar.
Your content is incredibly high quality
Thank you, doron!
Like your videos mate. Currently the only fitness channel I watch now
Wow! That is an enormous compliment and I truly appreciate that! I will keep trying to make content worth watching.🙏
James, wouldn't expect you here. You could do an update video. :)
@@djVania08 I should do soon mate 👍
@@HealthRecovery Would appreciate that. Are you still on Skype sometimes or not much?
500 today, heavy loaded tomorrow, yes Sir Squat are and will keep being done. Thanks for the great content.
Get after it, Sylvain!💪
YES! High volume squats are excellent.
Thx a lot for ur videos! I’m 65 and doing squats is more and more complicated because of arthritis. But I keep on doing it. Cheers from Paris France 🇫🇷 !
Thanks, Franck! Just do what you can and look into the horse stance. A lot of people with cranky knees find isometrics very useful.
My consistency with leg days has been shown to be positively correlated with the rate of K boges squat videos
I love bodyweight squats, reverse lunges, and bulgarian split squats. And I have also found that adding bands appears to be a relatively safe, economical, and highly portable way to place additional load on the squat. I take a 40-180lb heavy band, stand on it, squat down and loop the band over my shoulders in front of my chest (somewhat similar position to a front barbell squat) and stand up from there. It's a more upright position relative to the barbell back squat, which helps me avoid low back pain. So I get the benefit and relative safety of bands and I get to externally load the squat if I so choose. The interesting thing about the band is that the level of resistance increases as you move upwards, which appears to match the strength of your muscles as you move upwards.
I try to do everything You tell this 64 year Old Body to Do ! Love Your direction !
Thank you for this. I am trying to get my squat back.
Great video!
Thank you.
This is really a great channel. I’m 60 and looking to maintain the healthiest quality of life in what I’d consider the 4th quarter of the game.
Thanks, Johnny! I appreciate the support.
Another great video.
Thanks, Kyle!
It's a resting position.... Basic level of physiological ability....
Thank you for your wonderfully simple, but comprehensive explanation
I had an Osgood-Schlatter disease at the age of 13, so I was forced to forget about squats for a long time.
Then at 20 I started attending a gym and doing squats with a bar and got the arthrosis of hip joints.
now I'm almost 28 and my legs are pretty weak.
Your advice about horse standings helped me a lot, it feels quite a good exercise without the risk of getting injured.
I guess now I'll start doing squats again with the knowledge I got directly to avoid childhood mistakes I did which brought injuries.
Thanks for your channel, it brings good theory and inspiration to do work on my body
Sorry to hear about your struggle, Anton. Just do what you can, get the advice of a good PT, and keep it up!
Keep me posted on how things go.
Good idea buddy 👍🏼
Thanks, Cesar!
51 and former weightlifter here. I’m just getting back into it after the pandemic and have had lower back pain due to working remotely. Started incorporating this in the morning. Boy am i sore! Lol
Very informative Channel.
Thank you very much!
Just rest in deep squat watching this amazing video!
YES! You did it right! Well done, Artyom.
Thanks!
I've been back at the office two days a week which has been annoying for my training. But on lower day I go to the changing room throughout the day and do a set of 20 squats to warm up, then a hard set of sissy squats as my hard set, keeps the rep range to 8-12 for my hard sets.
Then a set of weighted squats in the morning and another in the evening. Totally inspired by your methods my friend.
Hey Marcus! That sounds like a solid plan. Sissy squats are amazing. Let me know how this goes for you.
I hope all is well with the family!
@@Kboges love me some sissy squats haha. So simple but so hard.
All good here man, hope things are going well with you
Underrated channel...
Thank you!
I do random sets of 20-30 bodyweight squats throughout the day when at home, just for maintenance. But what really toned up my legs - especially the vastus medialis area - was Bulgarian split squats, of which I'll do sets of 3 x 15-20 with a 15kg plate held to my chest. Not going for hypertrophy, but just trying to stay fit and functional.
I wish I started weighed Bulgarian split squats sooner, they feel soo good
@@williamboshi1855 Yeah they took me a while to get the hang of. Slow and controlled is the way. They do feel amazing don't they.
How many days a week should I train my legs (I have really skinny legs 😢)
@@bjornulfr7770 I would say 3-4 times per week. Squats, lunges and Bulg. Squats will definitely help. And calf raises with a weight belt.
@@goodyeoman4534 thx man I really appreciated
Thank you.
My pleasure!
You should do the sit up, push up, and pull up next. Very informational, thank you!
Good call!
I always had lower back/ left knee problems due to my left leg being shorter. Squats really changed my ability to move, everything feels so much more comfortable doing. Even Basic movements to heavy lifting. I could never live whit out Squats they really fixed my problem which I had for years. It can be so simple.
It's essential for your heart health as well. Deep breathing and squats circulate your blood flow round your body and strengthen your heart. Your legs and spine are the first things that age.
Well said
Been doing calisthenics for awhile now, but I always wondered if my form was correct. Well no need to look any further because I found my answers thanks for the vids man keep it up I definitely support ✊🏾🤟🏾
Thank you so much, Flo! Keep up the hard work💪🙏
@@Kboges I definitely will appreciate it!!
Well said.
Thanks, Liam!
Stopped squatting before and after runs and soon after strained my hamstring which took almost two months to feel right again. Going forward, I'll always prioritize full stretch warm up and cool down including deep squats.
This gentleman is a champion of bodyweight training!!!
djj! You are too kind, dude!
I've been distance running for over 30 years. Ironically I lost the ability to squat. I have started squatting again over the past 2 months and now make it a priority BEFORE my morning run. Chairs have made us lazy. We use to sit in the squat positions for hours-at least our ancestors did. We must get back to this as a normal resting position.
100% this!
Spot on, tritosac! Thank you for sharing this.
At first your sets of high rep squats felt like a chore to me because I never liked high reps. Now I really enjoy my quick sets of 60 and the gradual addition of more is really fun and healthy.
Totally! I find them pretty meditative. Just take your time and get them in.
Always interesting
Thanks, Ryan!
I was just casually scrolling todays RUclips feed on my phone and then immediately dropped everything and commenced to doing my squats as I came across this.
That's the way to do ti! Well done!
@@Kboges I've always strived to "do ti", and to "do ti" well. So thanks! ;)
Bodyweight overhead squats are the best for mobility and strength. It's also a great exercise to warm up with.
I agree! Killer mobility drill!
Leg day everyday 🤙🏼💜
King 👑❤️🙏
Thanks!🙏
Great advice thanks , I think I requir some knee braces unfortunately they are a little damaged , thanks again.
Off topic, but I'm lovin the beard dudee 👌🏽
HAHA thanks! Probably time to trim it up lol
This should be a part of everyones daily routine
Agreed. Too important and too easy to skip.
Burpees, push ups, squats, lunges, pull ups, muscle ups daily💪🏾💪🏾. I’m 46 and I’ve never felt and looked better.
That's exactly it!
Our prayer includes a ton of mobility work inherently as a part of it so a full bottom to the ground squat is easy for me 😁
I use a squat toilet which helps training in holding the mobility as well, plus it's much much better for your entire digestive system
That's amazing! Built in mobility work!🙏
Exactly!
Yes pooping in Indian style (P.S the squating style) is the best way to poop Handsdown
Awesome. Pure information - thank you. How would you go about incorporating hinging into a routine? Would you consider it a foundational exercise?
It seems harder when I keep my arms out horizontally in front...or hold onto a kettlebell. I’m taking your advice on multiple sets in a day (at 50 reps per set for now, working up to 100). Thanks for the great content!
SOLID!!!
Thank you, Don!
Squats is The Best
2:13 that was a life lesson. Thank you
Glad it resonated with you, Wolf!
I just started to do bodyweight squats everyday. Concurrently with your video, the YT algorithm suggested a video by the BBC which claims that high volume bodyweight squats actually expand the blood vessels in the brain better than steady state aerobic exercise. So, I am gradually building to 3 sets of 3-4 minutes of squats 3 times a day (what the science in the video suggests) which, over one month, should improve the functioning of my brain. Currently, 3 sets of 3 minutes of squats is about 112 - 115 ish reps of squats. So, doing that 3 times a day will eventually be around 336 reps. At that point I would like to build to 500 reps of bodyweight squats a day. What I really like about this so far, is that it really allows me to focus on the movement and connect the different phases of the movement to the muscles used in my legs, my posture, my breathing (I’m inhaling as I stand) and different aspects of core activation (breathing into lower abdomen and back at the bottom, lifting my sternum and exhaling at standing to keep the spine flat on descent). The horse stance practice helps with this breathing as well.