Hip Popping During Hip Flexor Exercises: Causes & Fix

Dr. Aaron Horschig (Squat University) breaks down a real patient case of hip popping and pain during a hip flexor exercise, tracing it to the iliopsoas tendon snapping over a bony pelvic prominence. He shares the exact lateral hip stability exercise — a side plank with a small squat pause — that resolved the pain and popping.

Rotator Cuff Exercise to Fix Bench Press Shoulder Pain

Squat University shows how a weak posterior rotator cuff caused a patient's 2 years of shoulder pain during bench press, and how a towel-supported external rotation hold — 5 seconds at end range — fixed it. Paired with a slow reload of the bench, the patient got back to 100% pain-free.

Erector Muscle Activation: Bill Kazmaier's Fulcrum Trick

Squat University breaks down a fulcrum board exercise, picked up by Dr. Stuart McGill from strongman Bill Kazmaier, that targets the erector muscles standard lat exercises and even deadlifts miss. Because each spine segment has its own nerve, this technique can push a specific erector compartment toward 100% activation, versus the 60-70% seen from a deadlift or RDL.

Lower Trap Exercise to Fix Shoulder & Neck Pain

Dr. Aaron Horschig of Squat University shares a simple mid-back exercise that targets the lower trapezius, a muscle most lifters ignore in favor of the upper traps. Done correctly, it can help correct shoulder blade tipping linked to shoulder and neck pain, with an easy band progression for added resistance.

4 Hamstring Rehab Exercises After a Strain or Tear

Squat University walks through four rehab exercises — the hamstring bridge, single leg bridge with slider, single leg RDL, and Nordic curl — to rebuild the hamstring after a strain or tear, with exact hold times, tempos, and form cues for each.

Why Strong Lifters Still Get Back Pain (Spine Test Guide)

Squat University breaks down a real case study on Carson, an incredibly strong weightlifter who developed back pain despite his strength. Step-by-step spine and hip testing revealed lumbar flexion intolerance, shear load instability, and left hip dysfunction — fixed with the McGill Big 3 routine and hip airplane exercises.

Heel Lifts Off Ground During Squat? Ankle Fix

Dr. Aaron Horschig of Squat University explains why a heel can pop off the floor during a squat and walks through a real patient case where restricted ankle mobility — not tight calves — was the cause. He shows the exact ankle joint mobilization he used to restore normal ankle glide and immediately deepen the squat.

Does Lifting Weights Stunt Growth? Squat University Says No

Squat University's Dr. Aaron Horschig addresses a common parenting fear: that strength training will stunt a young athlete's growth. The clip, featuring athlete @biancaocando.18, is captioned with a direct reassurance that lifting weights does not stunt growth when done well.

Pause Squats: 2 Reasons to Add Them to Your Training

Squat University breaks down two reasons to add pause squats to your training: as a warm-up tool to prime mobility and stability, and as a strength-builder that removes the bounce so you build pure strength in your hardest position. He also walks through the breathing pattern for a 5 to 10 second pause squat.

Bulgarian Split Squat: Fix Back Leg Stretch Feeling

Squat University breaks down a common Bulgarian split squat problem: feeling an aggressive stretch in the back leg instead of working the front quad and glute. The fix is a simple front-foot "spring" cue and a small hip hinge that redirects load to the working leg.

Hip Mobility and Low Back Pain During Squats

Dr. Aaron Horschig (Squat University) breaks down a real patient case where right-sided low back pain during squats was actually caused by limited right hip mobility, not a weak back. He explains the testing process, the movement diagnosis, and the exact three-exercise fix that let the patient squat 135 lbs pain-free the same day.

Tight Hip Flexors Blocking Glute Activation? Fix It

Dr. Aaron Horschig of Squat University explains how tight hip flexors can inhibit glute activation, using a real patient case where left-sided hip tightness kept her glute from firing on deadlifts. He shows the Thomas test to assess hip flexor length and a simple stretch that restored her glute activation after just 5 reps.

How to Safely Bail a Squat Without Getting Hurt

Squat University breaks down the correct way to bail a failed squat: thrust your hips forward, throw the bar backward toward the safety bars, and let go cleanly. The video warns against throwing the bar over your head, a mistake the creator says has caused a bodybuilder's death when the bar rolled forward onto his neck.

Sorensen Test: How Long Should You Hold It?

Squat University breaks down the Sorensen test, a decades-old assessment of low back muscular endurance performed on a GHD machine or Roman chair. According to the creator, research shows back endurance—not back strength—is the more protective factor against future low back pain, with 3 minutes cited as the benchmark for strong athletes.

Banded Lat Drill: The Best Deadlift Warm-Up Cue

Squat University breaks down a simple banded drill, learned from an elite powerlifter, that teaches lifters to feel lat engagement before pulling. Using a light band attached to a rig, you pull your hands back with elbows locked and shoulders down to recreate the exact tension needed at the start of every deadlift.

Why Hamstring Stretches Hurt: Glute Activation Fix

Dr. Aaron Horschig of Squat University breaks down a real patient case: a year of painful hamstring stretches and RDLs traced back to poor glute activation on one side. Using a resistance band and reactive neuromuscular training (RNT), he got the glute firing instantly and eliminated the pain in a single session.

Nordic Curl vs Stiff Leg Deadlift for Hamstrings

Squat University breaks down a study comparing Nordic curls to stiff-legged deadlifts for hamstring growth, showing each exercise targets a different hamstring muscle. He also shares a 30-day, 10-rep Nordic curl challenge and beginner tips for learning the movement, like using a band or a box.

Sophia Strength's Badass Lift, Reviewed by Squat University

Squat University's Dr. Aaron Horschig spotlights @sophiastrength performing an impressive lift, calling her a "badass" for the display of strength. The short clip is a shoutout post rather than a coaching breakdown, celebrating the lifter's performance within the strength training community.

DNS Star Exercise: Fix Knee Pain from Hip Instability

Squat University breaks down how he helped a patient who couldn't perform a single leg squat without severe left knee pain. Instead of standard glute-strengthening moves, he used the DNS Star, an exercise that trains the core, hips, and pelvis to stabilize together during movement.