Improving flexibility for squats

Pathman1
Pathman1 Posts: 52 Member
edited December 4 in Fitness and Exercise
When I squat I can't get quite low enough to get parallel with the ground. I'm pretty close but would like to gain the last few inches. Recommendations?

Replies

  • SonyaCele
    SonyaCele Posts: 2,841 Member
    If its flexibility issue , you can do things like yoga and stuff. I use the TRX suspension trainer almost daily to get low and stretch out all those muscles . If its a strength issue, you'll have to just work on form and getting strong.
  • auddii
    auddii Posts: 15,357 Member
    https://www.youtube.com/watch?v=JBHzXF-mVjY
  • Lizarking
    Lizarking Posts: 507 Member
    google 'agile 8'
  • grob49
    grob49 Posts: 125 Member
    I forget what they call them. But before your first set clasp your hands together under your chin and squat. Your elbows should be on the insides of your knees. You can also do this with a kettle bell. Also make sure your toes are pointed out a little. That release the hips.
  • pondee629
    pondee629 Posts: 2,469 Member
    Are you doing weighted or body weight squats? If weighted, try a couple body weight sets, emphasizing getting as low as possible. Are you stretching after your workout?
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    Check out "limber 11".
  • Pathman1
    Pathman1 Posts: 52 Member
    I'm doing weighted squats as part of the 5X5 SL program. I do a quick warm up and stretch before hand, and my warm up includes unweighted squats (same squat depth as weighted). I haven't been stretching after my lifting is finished.

    Thanks for the suggestions. I'll google agile 8 and limber 11.
  • Pathman1
    Pathman1 Posts: 52 Member
    Here's my current squat depth. mfcdy5a99h24.jpg
    to6qch48xnp47f.jpg
    80r1kmeffbg8.jpg
  • JonDrees
    JonDrees Posts: 161 Member
    It's unlikely that flexibility is preventing you from squatting all the way down. Try switching to a front squat or goblet squat.
  • 35dollars
    35dollars Posts: 832 Member
    edited October 2016
    Pathman1 wrote: »
    When I squat I can't get quite low enough to get parallel with the ground. I'm pretty close but would like to gain the last few inches. Recommendations?

    I have much the same problem, but I've noticed that on lighter days (I'm doing the AllPro routine), I'm comfortably getting lower, so I think my problem is lack of confidence in being able to get out of the squat on the heavy day. Maybe try backing off the weight a little bit and see if that allows you to get a bit lower, then concentrate on the depth before you increase the weight again?
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Third world squats and goblet squats helped my flexibility enormously
  • Red_Pill
    Red_Pill Posts: 300 Member
    You could have a pelvic tilt which could limit your movement. Check Google to figure out whether it's an anterior pelvic tilt or postior pelvic tilt. Or maybe that isn't even your problem. Check it out tho.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    A raised heel shoe and bringing up my hamstrings/glutes seemed to help me. I was beyond frustrated for a long time because I couldn't hit parallel, now I am well below that even on a "bad day."
  • subakwa
    subakwa Posts: 347 Member
    Following with interest as this is where I get "bottomed out" to. Can't seem to break this. Do I need to sit back more? I feel like I might but struggle with fear of falling back.

    dfsoifz1sfsj.png
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Are you high bar or low?

  • subakwa
    subakwa Posts: 347 Member
    Low - I hope!
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Well you'd think, but the arm / glimpse of neck made me wonder
  • subakwa
    subakwa Posts: 347 Member
    Please comment! Anything that will help

    yl4poo4nqhk3.png
  • subakwa
    subakwa Posts: 347 Member
    I do have short arms, long body. The old joke about not being able to reach the bottom of my pockets is almost true :)
  • Red_Pill
    Red_Pill Posts: 300 Member
    edited October 2016
    @subakwa https://youtu.be/ZeqEWLvtZJw that'll flesh everything out for you. His my go to squat form guy. His very reputable too. And damn you've got a lot of a**. Very nice :smile:
  • subakwa
    subakwa Posts: 347 Member
    Ha! It's that fat *kitten* I am trying to lose!
  • Red_Pill
    Red_Pill Posts: 300 Member
    *down vote* A fat *kitten* is a wonderful thing in my world.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    To both of the posters who posted photos I'd suggest checking out mobilityWOD.com and searching "squat depth" and "ankle mobility." Ankles and hips are probably your limiting factors right now. Consistent work will loosen themy up and help you get deeper. Also just sitting in a squat (use the rack to hold onto if necessary) with your chest up will force your hips to loosen up. Good luck
  • jolive7
    jolive7 Posts: 283 Member
    Yoga! Specifically the "pigeon" pose, I try to hold that for a few minutes every few days..
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    knees out seems to help me
    subakwa wrote: »
    Following with interest as this is where I get "bottomed out" to. Can't seem to break this.

    'knees out' seems to help me more than 'bum back' at that point. when i get too horizontal my lower back starts to talk back at me.

  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Just remember: Get all the information and advice you can. Maybe even get some coaching. But it usually just takes practice and time too. The squat seems so simple. It is a simple movement. But it is not exactly easy, not when you have weight on your shoulders. Be patient with yourself. You'll get stronger. You'll get better. You'll get deeper with time.
    (That warm-up squat, mentioned previously, without weight, is particularly helpful, I think. Put a medicine ball under your butt and squat to it. You'll be loosening your hips and ankles, the problem areas usually, and training your body to go deep.)
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    jolive7 wrote: »
    Yoga! Specifically the "pigeon" pose, I try to hold that for a few minutes every few days..

    I've had a lot of success opening my hips using the butterfly pose and lowering my head down to my feet.

    I'm another one who's had a lot of trouble with squat depth. I always thought my biggest problem was ankle mobility, I never realized how tight my hips were until I started opening them up doing butterfly because they were tight from running. It was a game changer for me.
  • jolive7
    jolive7 Posts: 283 Member
    GottaBurnEmAll wrote: »
    jolive7 wrote: »
    Yoga! Specifically the "pigeon" pose, I try to hold that for a few minutes every few days..

    I've had a lot of success opening my hips using the butterfly pose and lowering my head down to my feet.

    I'm another one who's had a lot of trouble with squat depth. I always thought my biggest problem was ankle mobility, I never realized how tight my hips were until I started opening them up doing butterfly because they were tight from running. It was a game changer for me.

    tough poses to hold but so worth it!!
  • Pathman1
    Pathman1 Posts: 52 Member
    d5i4yqwiw7un.jpg

    Brief update. I've been stretching 5 days a week and doing a better warmup before squats and I finally barely broke parallel this morning. I had a friend shoot a video and it definitely shows I'm down there. I am going to stick with the light weights for a couple more weeks to work on more flexibility and my form then continue on the 5X5 program. :-)
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    wow, a huge change. that looks great (i creep people's squats).

    i just had this lightbulb that it completely changes my squat form if i release my knees and pre-commit a little of my weight to my outer hamstrings before i break at the hips. totally different feel, and all the room in the world for my hips to get 'through' at that sticky buttwinking point.
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