A Doctor of Physical Therapy's Guide to Your First Squat: Before You Ever Touch a Barbell

You grabbed a barbell before you were ready - and it's not your fault. In this video, I walk you through the full beginner squat progression, the same one I taught a woman at my gym who had never squatted before. Whether you're brand new to squatting or something's felt off for a while, this guide breaks down exactly where to start and how to progress safely - WITHOUT risking your knees, hips, or back. In this video: Why loading the bar too early is one of the most common beginner mistakes The difference between a quad-focused and glute-focused squat What if you're not confident in body weight squats yet? How to properly brace your core during every rep Barbell setup: bar position, unracking, and what changes (and what doesn't) How to know you're actually ready to start adding weight Master the basics first. Your joints will thank you. ___________________ 🌟FREE glute training guide: why your glutes aren't responding, and how to fix it: dr-amanda-lifts-thaavd.subscribepage.io 🌟For private coaching, apply here: https://coaching.dramandalifts.com/ ___________________ ⏱️ Time stamps: 0:00 – The gym story that started it all 0:31 – Why loading the bar first is the wrong move 1:31 – Learning to squat is a skill 2:45 – Choosing your squat type (Level 1) 3:48 – Ass-to-grass (quad-focused) squat tutorial 4:42 – Glute-focused squat tutorial 5:56 – Squats (Level 0) 8:03 – Squats (Level 2) 9:16 – Core bracing — the overlooked essential 11:24 – Squats (Level 3) 12:05 – High bar vs. low bar squat 13:51 – When to start adding weight 13:52 – Don't rush the process #squat #strengthtraining #physicaltherapy #fitnesstips #gymmotivation #barbellsquat ___________________ I'm Amanda, a Doctor of Physical Therapy and lifestyle bodybuilder, and I'm here to help you lift hard, train smart, and build a stronger body without burnout or injury! Connect with me: IG: @dr_amandalifts ___________ Disclaimer: The videos on this YouTube channel are not intended to provide a diagnosis or substitute for medical advice. By attempting any of the exercises in the video, you do so at your own risk. It is normal to experience some soreness after doing an exercise you are not used to doing. But if your pain increases, moves to a different location or new or different symptoms arise after doing an exercise, you should stop the exercise and seek advice from a physician or physical therapist. We make no representations, guarantees or warranties that the information or exercises in this video are appropriate for you or will result in improvement of your medical condition or function. BY USING THIS YOUTUBE CHANNEL AND ATTEMPTING THE EXERCISES IN THE VIDEOS, YOU AGREE THAT AMANDA YU. WILL NOT BE LIABLE TO YOU OR ANY THIRD PERSON FOR ANY INDIRECT, CONSEQUENTIAL, EXEMPLARY, INCIDENTAL, SPECIAL OR PUNITIVE DAMAGES ARISING FROM YOUR USE OR MISUSE OF THIS VIDEO WHETHER SUCH DAMAGES ARISE IN CONTRACT, TORT, NEGLIGENCE, EQUITY, STATUTE OR BY WAY OF ANY OTHER LEGAL THEORY REGARDLESS OF WHETHER SUCH DAMAGES COULD HAVE BEEN FORESEEN.