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Thread: Squats and those Hip Flexors page

  1. #1
    HeyChelle's Avatar
    HeyChelle is offline Senior Member
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    Squats and those Hip Flexors

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    Seems like my hip flexors are getting awful tight and it's making these squats more difficult. I feel like it's holding me back on progressing with weight on the back squats. I'm stretching in between sets and stretching at the end of workout. They aren't sore and don't feel injured, but when I load up weight and go to squat, these hip flexors are holding me back from getting nice form and adding weight.

    Any tips/tricks?

  2. #2
    Blah's Avatar
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    MobilityWOD

    Best place there is.
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

    Be strong to be useful

  3. #3
    MightyMouse's Avatar
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    Cool link. I think I have some tightness in my glutes/adductors. My low back is rounding a bit when I get low. I used a softball on my glutes earlier, and it sure as hell hurt, so hopefully that will help some.
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  4. #4
    Dave Mayo's Avatar
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    Simple solution...Stop back squatting. Switch to front squats or single leg squats. Your hip flexors aren't really active in the squat anyway except as stabilizers at the bottom, and that's probably only the rectus femoris which crosses the knee and hip. Are you rounding your back only at the bottom? If that's the case you need to stretch your psoas, if that's not the case your issue is something else entirely. Tell me specifics and I can probably help you out.
    Last edited by Dave Mayo; 01-18-2012 at 03:50 AM.

  5. #5
    Abu Reena's Avatar
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    don't stop back squatting. work on your hip flexor mobility. the Mobility WOD is the place to be.

  6. #6
    Mike Gager's Avatar
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    i have problems squatting as well. i switched to doing deadlifts
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  7. #7
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    T NATION | Third-World Squat

    Try sitting in this position every day for as long as you can. It has helped me hip flexors tremendously. I agree, don't stop back squatting, work on mobility.

  8. #8
    Mike Gager's Avatar
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    from what i understand, sitting is one thing that makes hip flexors tighten up. if you are doing the third world squat wouldnt that also shorten/tighten the flexors? at work i lowered my chair as far as it will go which puts me in a position similar to a squat when sitting. it doesnt seem to really do much for me at all. everything ive seen about hip flexors says you want to lengthen them by stretching them, you do that by standing or a lunge type stretch not sitting/squating

    besides people with tight hip flexors may not actually be able to do a proper third world squat

  9. #9
    HeyChelle's Avatar
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    Blah - thanks for the link. That was recommended on my other squats post, so I must delve more into that mobility site.

    I am not rounding my back. I'm watching myself carefully, because I noticed I was doing this twist/shift thing when I stand back up out of the squat. I dropped to lower weights and began to focus on standing straight up from both hips. Definitely not rounding my back out.
    I think this hip flexor tightness is why I was doing that twist/shift when I come back up from the squat.

    Third World Squat - not a problem from me. Three pregnancies, natural childbirth, and now homeschooling sahm who is regularly down on the floor playing with the kids. I don't like to sit in the grass, so I'll squat instead. I've had lots of practice sitting in that squat.

    Deadlifts - love these. Just got my form on these down pat and my hip flexors don't bother me when I do deadlifts. Just coming up from the squat. When I have an extra day of rest between workouts, they don't bother me as much. But if I go every other day, it feels very limiting... Which is maybe the answer.

    Thanks for all the ideas.

  10. #10
    jens522's Avatar
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    I have very tight hip flexors and this has helped a lot. Also, foam rolling the area or with a lacrosse ball.

    But nope, you sit with your elbows forcing your knees out, keeping them mobile.

    When you sit in a chair, your hips are immobilized. Try it before putting it down.

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