ROM issues for squats

kgeyser

I am hoping someone may be able to help me pinpoint an issue I am having when trying to do bodyweight squats. My form is correct, however my range of motion is extremely limited. I can get to maybe 20 degrees above parallel if I really try, but any farther down and I fall backwards (my kids think this is hilarious). If I hold the squat I feel it in my hamstrings and hip flexors, however I know that just because I am feeling it there doesn't mean that they are the culprits. The only way I can get any lower is if I go up on my toes, and that kicks my knees out in front of me over the toes.

I suspect the issue might be with ankle dorsiflexion or my calves, but I'm not sure. Has anyone had this issue or know what stretches/exercises can help correct it? I would like to one day be able to do squats with actual weight.

Hendrix7

probably a combination of a few different things, calves, hamstrings, hips, psoas, glutes all need to be fairly flexible to get into a parallel squat.

Best thing for me is getting a fairly heavy dumbell and sitting in the goblet squat position for a few minutes. As the weight is in front of you it stops you from falling over backwards and you can sit in the hole of the squat and move about.



thats a kettlebell but you get the idea, as you can see from that you don't actually need a huge amount of ankle ROM to get below parallel. try to push the knees out with your elbows to stretch the groin area.

hip opener
http://www.youtube.com/watch?v=JBHzXF-mVjY

psoas stretch

catfive1

Thanks Hendrix

http://www.youtube.com/watch?v=JBHzXF-mVjY

I will be doing these exercises. I too have issues getting into a deep squat.

kgeyser

Thanks Hendrix and cat five! I'll give these a try.

_benjammin

I'll bet your hip range of motion is the issue. Try the "Limber 11" a few times and see what happens. That has helped me correct my squat form.
http://www.youtube.com/watch?v=JBHzXF-mVjY

Sarauk2sf

Tagging, although already covered by peeps.

mustgetmuscles1

I am hoping someone may be able to help me pinpoint an issue I am having when trying to do bodyweight squats. My form is correct, however my range of motion is extremely limited. I can get to maybe 20 degrees above parallel if I really try, but any farther down and I fall backwards (my kids think this is hilarious). If I hold the squat I feel it in my hamstrings and hip flexors, however I know that just because I am feeling it there doesn't mean that they are the culprits. The only way I can get any lower is if I go up on my toes, and that kicks my knees out in front of me over the toes.

I suspect the issue might be with ankle dorsiflexion or my calves, but I'm not sure. Has anyone had this issue or know what stretches/exercises can help correct it? I would like to one day be able to do squats with actual weight.

Going up on your toes is not good but are you purposely trying to prevent your knees from traveling past your toes. This could be part of you problem.

http://www.lookgreatnaked.com/blog/knees-past-toes-during-the-squat/

I may have misunderstood but it is good info anyways.