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    • Ideally once you get good at the squat you should be comfortably up to several minutes. You can even add weight (kettlebell) but don’t “bottom out” and tuck your tailbone so much if you do.

      SLRs – do 10 on each side and once they’re relatively easy then add weight.

      Times per week would depend on your overall training schedule and goals. But even for good movement I’d be doing all three exercises at least 2X a week. Squatting should be done daily.

  1. Hey doc great video! Is it ok to be doing these exercises while building up the aerobic base? Because my heart rate goes up when I do squats. Is it ok to be doing a lot of squats daily even if my heart rate goes up? And how long and how many sets of the squats do you recommend?

    • You don’t really do sets of squats in this manner. It’s something you should be doing daily as ideally it becomes a passive “rest” position. Not sure why your HR goes up doing them other than you’re very inefficient at them currently and it’s difficult for you. Eventually as it becomes easier a full squat should lower your HR. So yeah you should be doing theses exercises every week if not balance/squats daily.

      • Oh ok makes sense. My heart rate usually goes up if I do the squats really fast. So do you think a squat hold for a couple minutes or however long you can hold it would be more beneficial than just sets of squats? And what about squat jumps and lunges?

        • This squat I’m showing is for flexibility/stability. You don’t do it in “sets”. And I won’t comment on other exercises because that’s not the point of the video – and the list could essentially be endless.

  2. the last two months I’ve been up and down with pain that seems to come from my si-joint.. First it flared up by playing soccer with the little children. Going side to side and even as being a goalkeeper in my youth I dived to the right.. after playing I lost some control in my lower leg/feet but it passed. the day after i did some bending gardening work.. And in the evening I was bending to one side and had pain in the muscle of the hip-area.. I rested for a week and started fitnessing in the gym.. Checking my muscle’s.. They did’nt hurt in any way.. Bad girl, good girl exercise.. Back-extension.. No pain with easy-practice.. Two weeks later… almost forgot about it. Did farmerwalks with dumbbells. Gotup to 35 kg…. I felt squeezing in my lowback. Put the ketllebell aside went showering knowing… this is no good.. I was bend to the left again.. later.. In a few days… it got better.. But a nagging pain after sitting stayed for weeks.. After two weeks I started heavy bricklaying in the streets.. Walking with bandwagons with stones.. Went well against my expectations but after a few days…. It was wrong again.. Long story short.. Rest gives relief and feels cured again. but know a month later.. after doing some work again… Not to heavy but bending over still.. I am sensitive and painfull that gets worse with work on the spot where you pointed out where the glute medius is…. My question is.. Is this a si-joint case… Or is it glute medius.. I am sensitive on both sides… I used a little ball and that made me stand straight again..

    I’m very sensitive for using that area in working so I think I should not exercise it… What can you make out of this too long story..

    If you take the effort to give me directions out of your knowledge.. Thanks very much


      • So, anyway. Pure rest is best. Okay, I’ve one week vacation this week. It’s easing down allready. I was wondering if I should go on for looking and working for triggepoints.. Spot 6 between the trochanter and illiac ridge.. on the glute medius/minimus… Or if I should even forget about that for if it is the si-joint… I feel no urge to do anything now.. It’s been like that. It eases down on itself with rest but comes back with weight bearing/while bending over !

        But I understand.. It;s not to say. I check it out in the time coming.. Hope rest will do it.

    • Gert,

      I have an arthritic autoimmune disease called Ankylosing Spondylitis. It is symptomatically (classically) diagnosed with bilateral sacroiliitis, or inflammation in both SI joints. If the SIJ pain persists, I suggest talking to your Dr about seeing a rheumatologist. In fact, it is the ONLY diagnosis for someone who has true inflammation in both SI’s.

      There are a lot of other issues with this disease as well, such as morning stiffness/soreness, especially in the spine.

      Hope this is helps and isn’t what your problem is.

      • Corey I gave some more answers to your comments but it got lost with pussing the button as I forgot to fill in my name… I won’t rewrite my answer (pff) but to be short.. I have no stiffness in my spine. I have no symptoms during normal standing daily life.. I have dull sensation only at some time at the position of the joints. Using muscles around the hip don’t give any bother.. Only getting in bending loaded work gives soon backfire in the center of the low back (hips, around si-joints). I hope to get weeks of rest from work.


  3. Great info Sock Doc, thanks.

    I have had sciatic pain recently, starting in butt and going down leg..feels like labor contraction in leg! Very painful. It wasnt until i worked out the glute med that i felt complete i need to strengthen and stabilize so this video is a great push in that direction.

    I have had alot of heel issues as well and have done one leg stands periodically in an attempt to strengthen my ankle joint…always feel a burning type pain around the very base of calcaneal bone..should i not do this stand, or might that pain indicate weakness and a need for stabilization?

    Soleus has been neglected as well..finally got that smoothed out and ready to strengthen..your video is perfect timing!

    I recently completed my first half iron distance event. I should have worn a shirt: Powered by sock doc!

    Thanks again

  4. Thanks for another great video Steve. I hope your book is coming along well? When I started doing deep squats my heels kept lifting and I was tipping forward. But now I can get deep with my feet flat and hold it – it is quite a relaxing posture. Would there be any benefit or harm with using a kettle bell in the deep squat position, say with the elbows tucked into the knees?

    With the SLR’s my body isn’t coming down flat like yours and my right leg tends to collapse inwards – probably explains my right knee pain and shows I need to keep doing these until I improve. Thanks again.

    • Yeah you can do the deep squat weighted but be careful to keep your back real straight and not “tuck your tail”.

      A lot of people will not be straight at first with the SLRs – takes time.

      And yeah – book is coming along slowly. I’m not a fan of sitting in front of the computer more than I already do!

  5. Thanks for the excellent video. It was very helpful. I have begun barefoot running and occasionally get calf and achilles tendon pain, but I stop as soon as it rears it ugly head.

    Upon googling , I can across this It mentions overdosing on NSAIDS and keep on training.
    Can you please share your thought on this strategy



  6. Hi Steve, as per the comments above, thanks for a great video

    I am a 31 yr old minimalist / forefoot runner and I have been training & eating mostly using your principals for a couple of years now with great results

    In the last couple of months, I have all of a sudden been getting bilateral calf pain whilst running which seems to be coming from the Soleus which gets worse when going uphill. It sorta feels like cramp.

    I have found that trigger point work on the soleus definitely helps but it seems very odd that this should happen on both sides at the same time, usually a mile or two into a run. Seems like it’s maybe more of a systemic issue rather than a mechanical one?

    I haven’t changed anything in my approach, form or equipment or increased my training volume or intensity and I really don’t know why this is happening. Starting to get me down a bit.

    Any ideas?? Your suggestions would be sincerely appreciated

  7. HI Dr. Gangemi,

    I have been following your videos and posts as I am flat footed and having trouble with my ankles. I have been doing arch strengthening exercises, however when I go for a run my lower legs get really fatigue and sometimes painful (mostly left leg) so I have to stop and take rest which makes it feel better than I start running the pain comes back. I also tried doing the deep squats and whenever I do deep squats my keens making cracking noise. Help me out please!!

    • Check out the Knee Video and the other articles/video on the lower leg. Could be from past injuries or other issues related to the lower legs – such as hormonal imbalances.

  8. Hi,I live in iran,tehran.i decide to lose weight.I do TRX for 4 months,but my muscles become bigger and now I want to lose weight.h dont like my legs becuse they become bigger
    help me plz

  9. Hi,
    I’m from the UK, I have recently been diagnosed with Hypomobilty, which is causing both knees to not work as efficiently the past few weeks (Never had a problem in the past – always fit and healthy), I’m struggling to bend, kneel, walk down stairs without sounding like a musical band (clicking and popping) and even just standing up still for short periods of time. I’m not in any pain, however my knees feel tight and often feel quite hot, I feel like my muscles around my knee are tight and im conscious of them while trying to stand up straight im aware my knees are slightly bent, and tired!. Im yet to have tests etc, but the condition isnt really spoken about here or understood that well. I obviously cannot squat but I want to strengthen up all of the muscles in my leg without putting any pressure on my knee, what exercises do you feel would be best for this?. Ive been using a exercise bike every other day, doing very shallow squats against a wall and holding my heel a few inches off the floor while sitting up right, would you say this is the best thing to be doing?
    I understand if you are not sure on what to suggest, many people aren’t! I need to do all I can to help this, I’m only 28 and i feel 88! Any advice or help will greatly be appreciated.

    Thank you so much for your time!

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