Mark OttobreFounder, Enterprise Fitness · Results Driven Coaching

Perfect Squat Form As A Beginner

26 Feb 2026 · 1 min

Watch on YouTube

0:35

In this instructional segment, the coach (Speaker A) guides beginner Jamie through a series of cues aimed at correcting squat mechanics and eliminating knee pain. The coach emphasizes glute activation (“spread the glutes”), hip and knee positioning (“ass out, elbows back, chest up, ribs down”), and uses resistance strings to pull the knees forward and hips back, reinforcing proper femur alignment. By stabilizing the glutes, the femur’s rotation is controlled, preventing knee stress. The coach checks in, confirming that the knee pain is gone, demonstrating the effectiveness of the cue-driven approach for safe squat execution.

Chapters

Spread the glutes, spread the glutes, spread the glutes, spread the glutes. Ass out, ass out, ass out, ass out, ass out. Elbows back. Now chest up, pull the ribs down. Up nice and tall from here, almost from your stomach. Yep. Up nice and tall. Now I've got a string here, I'm pulling your knees forward. And I've got a string here, I'm pulling your hips back. Well, you maintain that. Now stick your ass out and squat. What's happening with Jamie is as he squats, his femur, that long bone in your leg, is moving and rotating in, which is causing pain on his knee. So what I'm doing now is training his glutes because the glutes stabilize that and keeps the leg out. Spread the glutes harder. 12. All right, relax. How'd that feel? Knee pain? No. Zero. Gone. Yep.