Can't squat. How to increase flexibility?
dagost17
Posts: 53 Member
Hey, everyone! I'm new here. I've lost the last few pounds and I think that I really just need to firm up now. I hear everyone say lift heavy weights!! I have seen the difference it's made on my old college roommate and other people and would love to get into it.
Well, my problem is, I cannot squat for the life of me! I have no flexibility. On top of that, I don't have balance! My husband thinks i'm a freak because I cannot squat. Lol. I know i'm not the only one! I can barely sit into the squat (can't go parallel) and have to bend forward to keep my balance. When doing exercises that incororate my hip flexors, they just KILL. I've always had bad hips (and i'm only 29 :-/ ) I would love to do squats and get a shapely behind but I feel like i'm broken! What are some stretches I should be doing and how long should it take for me to be able to preform a proper squat? Or are some people just never able to squat correctly?
Thanks, everyone!!
Well, my problem is, I cannot squat for the life of me! I have no flexibility. On top of that, I don't have balance! My husband thinks i'm a freak because I cannot squat. Lol. I know i'm not the only one! I can barely sit into the squat (can't go parallel) and have to bend forward to keep my balance. When doing exercises that incororate my hip flexors, they just KILL. I've always had bad hips (and i'm only 29 :-/ ) I would love to do squats and get a shapely behind but I feel like i'm broken! What are some stretches I should be doing and how long should it take for me to be able to preform a proper squat? Or are some people just never able to squat correctly?
Thanks, everyone!!
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Replies
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I do a lot of these before I start squatting in my workout.
It seems like even though I do squats regularly, my body takes forever to get used to the movement. Just squat as low as you can and hold the position for a few seconds. Get up and then do it again. It's just going to take practice.0 -
You might start by lying down and doing leg raises and just bringing your legs in and holding them. Yoga is also great for flexibility.0
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Forget about squatting for the time being and get a decent rehab programme in place if you haven't had one already given your medical history.
That will pay dividends over the long term well over the initial cost.0 -
Hi,
Here is one thing you can do to stretch your hips. Kneel down on the floor with one knee touching the ground and your opposite foot flat on the floor in front of you. (Take a knee). Then push your hips forward. You should feel a stretch down the front of your back leg. Hold for a few seconds and then switch legs.
Another thing you can try to help stretch is lay on your back and bring one knee up to your chest while keeping the other leg flat. Pull your knee to your chest and hold it there for a few seconds before switching. You should feel the stretch in your hips and glutes.
Try doing squats with no weights. Hold your arms straight out in front of you, keep your back straight up and squat and deep as you can. Perform the move slowly and try to do a few. This will help loosen you up.
To help with balance during the actual squat, do some core stabilizing move like planks and side planks. Get into a push-up position making sure your back forms a straight line from your shoulders to your heels. But instead of holding yourself up by your hands, drop down to your elbows and hold. Try to hold for as long as possible. Your abs and lower back are going to stabilize you as you squat down. If you are leaning forward it means your core might be a little weak.
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Do you poop?
Because- well that's a squat to get to the toilet.
If you have ever gone camping and had to pop a squat outside- that's a squat and working on that position specifically will increase flexibility.
You can use a chair for balance- or practice sitting down on a lower chair.
Usually poor squatting technique is a result of 3 things
lack of strength to get you there
lack of flexibility in the hips
lack of flexibility in the ankles.
Look up goblet squats- and the pry squat- they will both help increase your flexiblity.
Also consider mobility work (such as Kelly Starlett) and a foam roller- to help relieve super tight muscles.
look up ways to open the hips and ankles
video yourself to check form
use a chair/railing to help balance
practice frequently
Almost everyone outside severe medical limitations can squat. You can get better if you put your mind to it.0 -
I posted a similar question a few days ago and got some great responses here.
Squatting & Flexibility0 -
Do you poop?
Because- well that's a squat to get to the toilet.
If you have ever gone camping and had to pop a squat outside- that's a squat and working on that position specifically will increase flexibility.
You can use a chair for balance- or practice sitting down on a lower chair.
Usually poor squatting technique is a result of 3 things
lack of strength to get you there
lack of flexibility in the hips
lack of flexibility in the ankles.
Look up goblet squats- and the pry squat- they will both help increase your flexiblity.
Also consider mobility work (such as Kelly Starlett) and a foam roller- to help relieve super tight muscles.
look up ways to open the hips and ankles
video yourself to check form
use a chair/railing to help balance
practice frequently
Almost everyone outside severe medical limitations can squat. You can get better if you put your mind to it.
Actually, I can't squat to pee outside. LOL. I have to prop myself up againt something or with my hands. haha. I feel like an old lady. I notice after the chiropractor I am more flexible. Next time I go I'll have to see if I can squat better!0 -
Yoga will absolutely help with flexibility!0
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Holly has good advice. I would try to take up some yoga too maybe one day a week. The exercises from yoga will help with your core and hip flexors.0
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I don't have anything to add - just want to say its nice (honestly) to see people being so helpful!
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I have a hard time with squats too due to knee replacement. But I can do small ones. Don't try to get all the way down just go as far as you can. You will see the difference. there are many kinds of squats.0
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if you can get to an exercise pool and do the moves in the water, you will get a different level of resistance and support all over. Helps build all the smaller muscles that are important to good form.0
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I am not sure if this forum allows me to post links or not but I would google Defranco's limber 11 stretch routine. It really helped my squatting.
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I had the same issue, and one of the pros on the Stronglifts group posted this:
Try squatting with your back against a wall and no weights.
I tried this just a few times and was amazed at the difference. I very quickly was able to squat low with no weight. When I started with just the bar, I squatted against a bench, so that I could sit down if I felt unsteady. This made a world of difference.
PS. I've been doing yoga for years, (yes, chair pose), yet you don't really squat low in yoga, (below vertical) so this didn't really help.0 -
BTW, Squat against the wall and try and maintain the squat for a few minutes...0
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Progressive over load is your best bet besides myofascial release proper warm up and stretching. Start with body weight box squat perfect perfect form0
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hollydubs85 wrote: »I do a lot of these before I start squatting in my workout.
I would stop doing the stretch before the workout. Studies are showing that stretching before reduces strength and may contribute to more injury.
Warm ups are still important though.
I stretch after the workout and on my rest days.
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I'm working towards this (pic above) - but right now I still am just kinda hovering because I can't get my feel flat like that. I do 30-60 seconds in a crouched position, balancing with my hands on the floor, after each workout. It's very uncomfortable but I do think I'm improving!
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Definitely need to improve flexibility in your hips and lower back. Also, you could be quad dominant and not engaging your glutes or hamstrings properly. It's hard to say without seeing you do the movement. Balance issues... You might want to start more basic for a couple weeks to just make some improvement in balance and stability. Maybe just start with something like...
-Reverse Dumbbell Lunges 12-20 reps
-Dumbell Step-ups (bring your alternate leg up and hold it for 2 seconds) 12-20 reps
-Single Leg *un-weighted* romanian deadlifts for 8-12 reps (balance and improving hamstring and gluteal strength)
-Back Raises 12-20 reps
-Glute Bridges (un-weighted) 12 reps
-Front & Side Planks (30-sec holds, increase from there)
Do that 2 to 3 days a week for 4 weeks while working on your flexibility and then try to squat again. At that point you may then consider doing Goblet Squats so you can get the movement down. Again, it's hard to give more direct feedback without seeing you move, but consider this as a starting point.0 -
hollydubs85 wrote: »I do a lot of these before I start squatting in my workout.
I would stop doing the stretch before the workout. Studies are showing that stretching before reduces strength and may contribute to more injury.
Warm ups are still important though.
I stretch after the workout and on my rest days.
What studies?0 -
This content has been removed.
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hollydubs85 wrote: »hollydubs85 wrote: »I do a lot of these before I start squatting in my workout.
I would stop doing the stretch before the workout. Studies are showing that stretching before reduces strength and may contribute to more injury.
Warm ups are still important though.
I stretch after the workout and on my rest days.
What studies?
Static-stretching has shown to inhibit the muscles so it's best for post-exercise, however; there are other forms of stretching. If you are super-tight though, you can do a movement via static stretching and then do the same movement again via Active Isolation stretching. Stretching is important and won't give you STD's like popular belief currently holds. If you can't move in the correct planes of motion then you will hurt yourself eventually. Tight prime movers are compensated for by antagonists which is very bad. In other words, antagonist muscles are doing something they're not meant to do.
- Foam Rolling: Roll on a Foam Roller until you find the tight spot(s) and hold on that spot for 30-sec's
- Active Isolation: Extend the stretch > hold for 2-sec's > release > extend for 2-sec's and do 5-10 reps for 1-3 sets (*this is actually very effective)
-Dynamic Stretching: Actually move the muscles through a range of motion for 10-reps. Something like "lateral tube-walking"
-PNF Stretching: you'll need somebody who knows what they're doing to do this for you though.
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Stretching has helped me. Stretching in the pool really helps me. I can stretch things in the pool I just couldn't do on land because of gravity.
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Sam_I_Am77 wrote: »Definitely need to improve flexibility in your hips and lower back. Also, you could be quad dominant and not engaging your glutes or hamstrings properly. It's hard to say without seeing you do the movement. Balance issues... You might want to start more basic for a couple weeks to just make some improvement in balance and stability. Maybe just start with something like...
-Reverse Dumbbell Lunges 12-20 reps
-Dumbell Step-ups (bring your alternate leg up and hold it for 2 seconds) 12-20 reps
-Single Leg *un-weighted* romanian deadlifts for 8-12 reps (balance and improving hamstring and gluteal strength)
-Back Raises 12-20 reps
-Glute Bridges (un-weighted) 12 reps
-Front & Side Planks (30-sec holds, increase from there)
Do that 2 to 3 days a week for 4 weeks while working on your flexibility and then try to squat again. At that point you may then consider doing Goblet Squats so you can get the movement down. Again, it's hard to give more direct feedback without seeing you move, but consider this as a starting point.
Yes! I feel like squats only fire my quads and don't feel anything in my glutes at all. I will look these excercises up when I get home and try them.
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Sam_I_Am77 wrote: »Definitely need to improve flexibility in your hips and lower back. Also, you could be quad dominant and not engaging your glutes or hamstrings properly. It's hard to say without seeing you do the movement. Balance issues... You might want to start more basic for a couple weeks to just make some improvement in balance and stability. Maybe just start with something like...
-Reverse Dumbbell Lunges 12-20 reps
-Dumbell Step-ups (bring your alternate leg up and hold it for 2 seconds) 12-20 reps
-Single Leg *un-weighted* romanian deadlifts for 8-12 reps (balance and improving hamstring and gluteal strength)
-Back Raises 12-20 reps
-Glute Bridges (un-weighted) 12 reps
-Front & Side Planks (30-sec holds, increase from there)
Do that 2 to 3 days a week for 4 weeks while working on your flexibility and then try to squat again. At that point you may then consider doing Goblet Squats so you can get the movement down. Again, it's hard to give more direct feedback without seeing you move, but consider this as a starting point.
Yes! I feel like squats only fire my quads and don't feel anything in my glutes at all. I will look these excercises up when I get home and try them.
Sometimes it's just not appropriate for somebody to walk right into doing something like a squat or deadlift, and that's okay it's something that can easily be fixed. That's why strength-stabilization training blocks exist. Those exercises and rep schemes (lower the weight slowly, like 4-sec then hold for 2-sec) are basically to help build some base strength and stability, which will get you ready for more fun lifts like the squat. It's also not uncommon for women to be quad dominant, so it's not like you're weird or anything. 0 -
This video shows a lot of hip mobility work. Do it everyday and you will notice your hips start to open up more.
http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx/0
http://youtu.be/FSSDLDhbacc
This discussion has been closed.
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