Can’t Squat Deeply? Here’s How to Fix It...
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Published 2022-07-29
Do you have trouble with a deep butt-to-heels squat? Maybe your heels pop up or you roll backwards? Or maybe you get stuck halfway down? If so, this video is for you.
Squatting is one of the most basic human movements, but because of chairs, seated toilets, and modern shoes, most of us have lost the ability to do a full squat. The good news is that you can get it back with some simple targeted stretches.
Most people who have trouble with their squat need to work on either their hip flexion or the dorsiflexion of their ankles, or both. In this video, we’ll show you some simple self-tests to work out which function you need to focus on improving, followed by simple but powerful stretches to help you do just that.
VIDEO CONTENTS
00:00 Fix Your Squat
00:19 What Muscles are Tight?
01:42 Anatomy
03:17 Hip Mobility Test
04:20 Dorsiflexion Test
05:06 Stretches
05:39 Blaster Pose
10:46 Runner's Lunge
DISCLAIMER – If you’re a weightlifter or a professional athlete, this video probably isn’t for you. It focuses on helping people who have lost range of motion, so they can move in a more functional way. Please do not use this video to diagnose or treat a severe injury. If you’re suffering from pain when you squat, see a doctor.
ANATOMY
Your hip joints are the primary movers of the body, designed to take massive amounts of force, torque, and load. They are supported by at least two dozen muscles and some of the strongest connective tissues in the body. However, to perform a full squat, there are two primary ranges we need to look at – full hip flexion (knees to chest) and full ankle dorsiflexion (toes towards your knees).
The first pose we’ll learn in this video works on stretching your posterior chain muscles, to improve mobility in your hips. These include your glutes, biceps femoris and hamstrings. The second and third pose are variations of the same stretch and tackle your calf muscles (specifically your gastrocnemius and soleus) to help improve mobility in your ankles.
BEST PRACTICES
These poses should always be done after a workout, never before. This is stretching with a capital S, meaning it’s very intense and is designed to affect change in your soft tissues.
POSES WE'LL LEARN
1) Blaster Pose
2) Straight Leg Runner’s Lunge
3) Bent Leg Runner’s Lunge
WANT MORE?
* 21-Day Hip Opening Challenge: www.yogabody.com/21-day-hips
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas' podcast: www.LucasRockwoodShow.com/
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#Squat #hipflexors #hipmobility
All Comments (21)
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Remember to grab the PDF in the description for a photo guide. Any questions or suggestions? Happy to help. I hope this is helpful! - Lucas @ YOGABODY
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unbelievable. I have never been able to do a flat foot squat in my life and I've been doing them my whole life. I managed to comfortably do it after my first session...I am blown away. Thanks very much for this...absolute gold
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You are an amazing amazing teacher ☝️👌
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The editing where the white screen has all the activity necessary to understand and everything is clear. I must say the communication is very good here.
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Lucas, thank you for a very informative, well-presented method to train for squatting. I'll be 85 at the end of December 2022, I had my left hip replaced (a piece of cake) about 4 years ago. Along came Covid, and I've become a couch potato. I've had enough of that!! I'm going to start your exercises for squatting and pelvic floor awareness. I used to jog 45 miles a week and worked out at the gym. I know I'll never be 35 again, but I really do feel that that is my age. I want to be the best 85-year-old I can be. I'll update you. Thanks!!
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My knees hurt at first, did the stretching, and could squat all way down no knee pain. My right hip flexor has been so tight. This was awesome. I can't wait for 30 days to see how much better i am. At 60, I want to strengthen my core. It's not botox or surgery, but it's security. Good choice for me. Thanks for the help along the way. You young people are the best!
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Thanks for sharing. I'm a 60 year old hiker always looking for workouts to keep my knees, feet, ankles, hips healthy so I can continue to hike up Peaks in California until my golden years.
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I have never, I mean, ever, been able to squat with my heels on the ground. I didn’t think that it was possible, and so I was a little bit annoyed with this video that insisted that, with the right stretches, indeed, I could. Well, about a month later, I am squatting with both heels on the ground. It is amazing. It really does work. I am definitely going to tune in to more of his videos.
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I used to deep squat all the time and 2 years ago, I had an injury in my right knee, then a year ago, in my left knee. I had not been able to deep squat in 2 years and after doing your stretches once, I did it without pain!!! I'm just over the moon! I will definitely continue to do these stretches daily! Thank you so so much!!!! 🙏🏻❤
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I really appreciate that you explain everything with abundance of details.
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Love your videos Lucas, you’re a great teacher. Thanks
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Great video! I am going to start working on this today! Thanks 👍🏻
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These videos are so helpful!! Generous, informative and practical! Thank you!!!
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Absolutely love your videos! Thank you.
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Great presentation...just what I was looking for. Clear and concise explanation of the issue and instructions on how to fix it
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Appreciated having the timestamps in the documentation but then the instructions were so good I watched the whole video and subscribed. Thanks.
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Just amazing I came along this video , very informative and taking time yo explain each leg and position. Thank you so much
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Great video! Well taught and your production values are top notch! Well Done!
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The runners stretch has got me closer to the floor in ten minutes thank you
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This felt soooo good - particularly the dorsiflexion. I know what you mean about feeling wobbly afterwards - I can almost feel my body realigning itself and a feeling of release ❤️
