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Thread: Stretches to increase squat mobility? page

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    Franklin's Dad's Avatar
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    Stretches to increase squat mobility?

    Primal Fuel
    Hi all, what are some good stretches to increase my flexibility and mobility in my squats? I know ... Google ... but I want to hear about what has been successful for people in this community.

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    not on the rug's Avatar
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    go and check out mobility wod. and use his search feature.
    I have a lot of hard miles on my body from before I realized I'm not 100% invulnerable. Now I just think I'm 75% invulnerable. -Mr. Anthony

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    Quote Originally Posted by not on the rug View Post
    go and check out mobility wod. and use his search feature.
    Enter the pain cave a man, come out a supple leopard.

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    not on the rug's Avatar
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    Quote Originally Posted by RichMahogany View Post
    Enter the pain cave a man, come out a supple leopard.
    Kstar is a crazy mofo. Brilliant, but crazy as a loon
    I have a lot of hard miles on my body from before I realized I'm not 100% invulnerable. Now I just think I'm 75% invulnerable. -Mr. Anthony

    Give me a spouse/life-partner who I don't want to punch in the throat when she talks. -Canio6

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    Coach Palfrey's Avatar
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    At the risk of sounding like an ass, for most people a squat stretch works pretty well.

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    also, look up the blog "katy says" -- she also has some info on the squat.

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    Quote Originally Posted by Coach Palfrey View Post
    At the risk of sounding like an ass, for most people a squat stretch works pretty well.
    Haha, I was going to suggest that as well.

    Also, maybe work on ankle dorsiflexion:
    How to Improve Wrist and Ankle Mobility | Mark's Daily Apple

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    Rich Capalbo's Avatar
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    Check out "Squat Rx" on youtube.

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    KStar is awesome, but finding what I need on his site is impossible. I gotta back up Coach here- get all the way down into the bottom of a squat position and hang out for a bit. If you aren't flexible, hold on to something to keep from falling over backwards, or put something under your heels.

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    Catrin's Avatar
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    Quote Originally Posted by jfreaksho View Post
    KStar is awesome, but finding what I need on his site is impossible. I gotta back up Coach here- get all the way down into the bottom of a squat position and hang out for a bit. If you aren't flexible, hold on to something to keep from falling over backwards, or put something under your heels.
    +1 on this. I've some flexibilty issues and the only way I could learn how to do a good squat was, indeed, to practice squatting

    It DOES help to raise your heels just a bit - it helps to remove ankle flexibility out of the equation. One of the pre-hab drills my trainer had me doing for a time involved a dumbbell:

    On a low surface, place a dumbbell. Pick it up and raise it in front of you - this is only for balance, the point is not to lift it or to use your shoulders - it is just a counter-balance. Slowly go down into a squat - if your heels are elevated a bit this will be much easier than if they are not. Once you are as deep as you can go, hold it for a few seconds before going back up - still holding the dumbbell. I did this for 2 sets of 10 reps.

    A stretch you can do - once again with elevated heels if you need to. Reach down and grab your toes - bending your knees as needed - and they shouldn't ever be locked anyway. Keeping hold of those toes, go down into a squat, then SLOWLY - raise your butt but never letting go of those toes. Count to 5 as you raise your butt - I also did this for 2 sets at 10 reps. It REALLY helps and I saw very quick improvement with this.

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