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Do your legs feel weak after climbing just two flights of stairs? This is a sign that your lower body strength is declining. That is why you absolutely must do lower body exercises, especially squats. However, there are many people who visit the clinic because the squats they started to improve their health have actually caused them to sprain their lower backs or worsen their knee pain. This is because they were performing squats that were too strenuous for their physical condition. Therefore, based on the latest research, I will explain a 5-step squat routine tailored to your body that you can safely perform for a lifetime. [3 Essential Principles You Must Know] ① Maintain a neutral lower back (C-curve) ② Keep your knees aligned with your toes ③ Go only as far as you can before pain begins [5 Steps to Injury-Free Squats] Step 1 — Determine your stance width (The standard is shoulder width; beginners over 60 or those with lower back or hip discomfort should spread their stance one step wider) Step 2 — Determine your toes direction (Outward 10–30 degrees) Step 3 — Core bracing (Keep your torso firm 360 degrees) Step 4 — Go down (Hip hinge, hips first) Step 5 — Determine your depth (Go up to the butt wink; do not overdo it) Finally, I will share two alternative exercises (Wall Hip Hinge and Chair Squat) for those whose lower back or knees are too bad for squats. Please make sure to watch until the end. ⚠️ If you have knee or lower back conditions, or if your doctor has advised against squats, please be sure to consult with your trainer before proceeding. *3 Steps to Safe Squats* --- 0:00 Why Squatting Can Actually Injure Your Back and Knees 1:16 3 Essential Principles You Must Know Before Squatting 1:28 Principle ①: Maintain a Neutral Back 1:58 Principle ②: Knees should align with your toes 2:22 Principle ③: Go Down Only Until Pain Ends 3:06 Step 1 — Determining Leg Width 4:39 Step 2 — Determining Toe Direction (10–30 Degrees) 6:06 Step 3 — Core Bracing (Most Important) 7:20 Step 4 — Going Down, Hip Hinge is Key 7:53 Incorrect Pattern ①: Bending at the Waist First 8:13 Incorrect Pattern ②: Pushing Knees Forward First 9:44 Step 5 — How Down Should You Go (Avoiding Butt Wink) 11:35 Is It Okay for Knees to Go Beyond Toes? 12:38 Step 5 Summary 15:06 Alternative Exercise ① Wall Hip Hinge (Exercise good for herniated discs) ----- 🏥 Wooju Mediwell Clinic We provide healthy treatment from the perspectives of pain medicine and functional medicine. 🤙 Phone Number 063-237-2266 📍 Directions 6F, Vision Tower, 338 Ssukgogae-ro, Wansan-gu, Jeonju-si, Jeonbuk https://naver.me/FLybrzUo [Website] https://bit.ly/49FhYCC [Blog] https://bit.ly/48i6KBx ----- ✅ Channel Appearance Inquiries ✅ If you would like to receive treatment directly from Director Jung Wooju, please feel free to contact us via the email below! [email protected] ✅ Sponsorship & Collaboration Inquiries : [email protected]