Want to squat? Easy. Just remember: “Keep your knees behind your toes.” “No, let your knees travel over your toes.” “Chest up!” “Sit back!” “Push your knees out!” “Don’t let your knees cave in!” “Brace your core!” “Breathe!” “Don’t hold your breath!” “Go below parallel!” “Don’t go too deep!” “Drive through your heels!” “Stay balanced over your whole foot!” “Keep your head neutral!” “Look up!” “Look straight ahead!” “Control the eccentric!” “Explode out of the hole!” …and whatever you do… DON’T FORGET TO SMILE. 😂 At some point, you’re standing there wondering if you’re doing a squat or taking your driver’s license exam. The truth? There are a LOT of good cues out there. Some work better for some people than others. Your body, experience, mobility, goals, and the person coaching you all matter. So keep learning. Keep moving. Keep practicing. And don't let the pursuit of the perfect squat keep you from doing a pretty damn good one. Keep it up. Seriously. A few squats today might not feel like much, but those little reps add up over years. 👇 What is the best squat or leg-training cue/advice you've ever received? Something a coach told you? Something you figured out yourself? Something that finally made squatting “click”? Drop it below. Let's build a better list together.

Most back pain I see in men over 40 isn't a broken back. It's a back doing jobs that other muscles quit doing. These four wake the crew back up. No equipment, floor only, ten minutes. 1. BIRD DOG On all fours. Slide one arm forward and the opposite leg back until both are straight. Keep your hips level — like you're balancing a coffee cup on your lower back. Pause, come back slow. 2 sets of 6 per side. Why: teaches your spine to stay stable while your arms and legs move. That's every step you take. 2. DEAD BUG On your back, arms up, knees bent at 90. Press your lower back into the floor — no gap. Lower one arm and the opposite leg, slow, exhaling as you go. Only go as far as you can without your back peeling off the floor. 2 sets of 6 per side. Why: your core's real job is protecting your back. This is the lesson. 3. GLUTE BRIDGE On your back, feet flat, knees bent. Squeeze your glutes first, then lift your hips until you're a straight line from knees to shoulders. Pause at the top, lower slow. 2 sets of 10. Why: your glutes are built to do the heavy lifting. When they nap, your lower back covers their shifts — and sends you the bill. 4. SUPERMAN Face down. Lift your chest, arms, and thighs off the floor, squeezing your shoulder blades and glutes together. Eyes at the floor, neck neutral. Hold 3 seconds, lower slow. 2 sets of 8. Why: the whole back side of you working as one team. Posture lives here. Run the circuit 2–3 times a week. Pain rule: muscle burn is fine, sharp pain is a stop sign. Slow beats fast. Boring beats broken. Basics, made simple. Feel better, look better, be better for everyone around you. Which one humbles you the most? Tell me below. 👇

I hurt my knee, well, blew it out. And have worked to get it back. Walking backwards is shown by everyone for it. I do it. What's your take? Does it help?

I was always told that the things you do in private will show up when you’re in public. So most of the fitness stuff I do is not out where everyone can see. Now that I live in the big city though, it’s tough to do things at the park and for no one to see. Not that I care if you or anyone sees me. To be honest, I think the saying is “what you eat in private you wear in public.” Just some food for thought.