Can’t Squat Deeply? Here’s How to Fix It...

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?

Got a question? Please post down below.

#Squat #hipflexors #hipmobility

[YOGABODY.Official]

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

[mbrotto]

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

[susanjaworowski]

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.

[joeschmo]

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.

[robertmeyer]

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!!

[shawnagunn]

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!

[jazzandchocolat]

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!!!! 🙏🏻❤

[GqbePickett]

Weirdly already improved my form the following day ever so slightly. Will continue to use this, thank you sir!

[christyph]

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.

[Myshoelace]

I’m 50 and have had a hip replacement, shoulder replacement and several spinal fusions. I function with the help of a spinal cord stimulator and am always working on my mobility. This is super helpful and comprehensive information and I appreciate your content so much. Thank you 🙏🏼 😊

[Debbie]

You are an amazing amazing teacher ☝️👌

[edwardlarkin]

Thank you so much. All your exercises are wonderful. I've been tripping and falling because of my ankles and difficult to squat. I'm 83 and I'm in pretty good shape having been an athlete when I was young. I'm getting so much better. I walk on average a couples a day and do dumbell workouts 3 days a wk, but those flexibility exercises are really great for levitating tripping.

[stelladoyle]

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 ❤️

[christinewong]

I really appreciate that you explain everything with abundance of details.

[rjhhopewell]

THANK YOU. I have been doing squats every day for about 2 years but have always had to have something to hold onto or I will fall. Thanks for explaining that the problem is my ankles.

[amandaflood]

Thanks, I am currently doing the 30 minutes for 30 days squat challenge and it's been surprisingly hard! I have dorsiflexion issues I wasn't even aware of. I have also purchased one of your stretching videos and it's really helping both my husband and I. Thank you for your work! 😊

[ekhanson]

I appreciate the way this routine unfolds in real time so I can actually do the exercise/stretch with the video. Thank you!

[brendajeannewyche]

This is awesome. I love exercises that are challenging, but realistically doable. 🤣 Thank you so much. ❤️😊

[sandygoodman]

I have never been able to do this squat. I always thought my ankles were too tight bc of frequently rolling my ankles when I was younger. Your tests revealed that my right hip is tight and my left ankle/ calf is tight. I'll try the stretches and hope to see improvement eventually. Thanks

[chuckstevenson]

The runners stretch has got me closer to the floor in ten minutes thank you