Can’t Squat Deeply? Here’s How to Fix It...
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- Опубліковано 29 тра 2024
- PDF pose chart here: www.yogabody.com/squat-youtube/
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
Like this video? Please subscribe for more ua-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#Squat #hipflexors #hipmobility - Спорт
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
Ok send me website
Hello sir. My hip flexors are tight which has caused weak glutes & tight hamstrings. How can I include these stretches in my yoga practice to increase my hip mobility & ankle mobility, so as to work on my glutes better? I am confused since you said that these stretches should be done after & not before any exercises. Please help. 🙏
Lucas....thank you so much for this useful info...I definitely subscribed to your channel. You do a great job of explaining in detail!
how about having a bigger belly than yours. it does get in the way. what do you suggest (apart from weight loss)?
Good information. I already do some of the exercises, but want to do some of the others you mention here. Other than some stiffness, I have no problem getting down into a full squat, but I have a problem standing back up, because of weakness in my quads. I have no problem doing the regular half squat, but getting up from a full squat is hard and painful. I have to do them next to a table and use my arms to get from the full squat to a half squat. Any thoughts there?
Also, I don’t see the pdf link.
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
You have never been able to do it, but you have done it your whole life? Wtf?
@@psylee8687 😁 Perhaps he means on the balls of his feet "Hindu squat"? With or without the accompanying arm movement.
@@psylee8687 I think he means he has been trying to do it all his life
@@psylee8687he said he'd never done it FLAT footed.
😂@@psylee8687
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.
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.
Thanks Joe!
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!!
Thanks Robert!
And you just motivated all.of us thank you sir.
Shut up. Nobody cares about your life story bud. Tell it to your mental therapist
At the physical therapy clinic where I used to work, sign on the wall said "move it or lose it". They gave you exercises at your clinic. Work those exercises HARD. If you need more, ask me. Masters In exercise science certified personal trainer over 20 years, and I have worked with more people your age than anyone. Gimme a shout, best to you, Robert
Any updates?
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!
You are an amazing amazing teacher ☝️👌
Thanks for your support, Debbie
Fully agree.
@@YOGABODY.Official
Thank you for going into detail. !
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.
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!!!! 🙏🏻❤
Oh so sorry amazing iam excite about your achievements me I've almost 4 yes can't squat and I am trying very hard any one can help with more exercises
These videos are so helpful!! Generous, informative and practical! Thank you!!!
Love your videos Lucas, you’re a great teacher. Thanks
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 ❤️
Great presentation...just what I was looking for. Clear and concise explanation of the issue and instructions on how to fix it
Appreciated having the timestamps in the documentation but then the instructions were so good I watched the whole video and subscribed. Thanks.
Truly very nice of You to help others. God bless.
I really admire people that make things well. Good Mr. Teacher!
Just amazing I came along this video , very informative and taking time yo explain each leg and position.
Thank you so much
Great video! I am going to start working on this today! Thanks 👍🏻
Absolutely love your videos! Thank you.
It really worked. Felt so good. I'll definitely do this every day. Thank you
First timer and this helped a lot thank you! I have poor ankle mobility so this is why I came to this video.
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 🙏🏼 😊
Thanks Lucas I’ve been doing science of stretching for several months now and it has helped my back issues greatly. I’m really concentrating on hip mobility and hamstrings. This video was really useful. You are a fantastic teacher.
thanks for the video, always thought i had bad ankle flexibility but passed the dorsiflexion test. never thought my hips were the problem all along
Thanks for this video -- I found it all very accessible, very well explained, very beginner-friendly. I'm not a yogi; I've tried some yoga classes but never felt "at home" in them. But I know I need this kind of focused mobility work for many reasons (better athleticism, longevity, injury rehab and prevention, etc.).
Great video! Well taught and your production values are top notch! Well Done!
Amazing 2 stretches. Thanks.
I really appreciate that you explain everything with abundance of details.
Thanks Christine!
well done, thanks. I'll give those a try.
You are one of the best Stretch-Doctors outside. Thank you 4 your beeing! greetz form Germany/Berlin
Thank you very much for these useful exercises for squats .👍🌹👏
Such in detail explaination .. kudos and thank u
Great video, Lucas!
Excellent instruction, thanks !
Amazing, so easy to follow ❤
It worked! Thank you!
I appreciate the way this routine unfolds in real time so I can actually do the exercise/stretch with the video. Thank you!
We're glad you appreciate the routine. It's all about making it easy for you to follow along. 🙂
- YOGABODY Team
Thank you! The stretches are helping already!
Glad it helped, Heather!
- YOGABODY Team
Thank you this is so helpful. I thought I was just weak as I can never get up from a squat. Never been able to put heals down just fall backwards. I guess I'm both weak and inflexible.. will practice these. And thanks again
Thank you for the video!🤗
Great presentation. Thanks.
Thanks for your advice
Amazing! First time on UA-cam finding such detailed guidance. Thank you
Glad you liked the video, Snehal!
- YOGABODY Team
Thank you v much for this! I w do this everyday! 👍🙏
Brilliant. Thank you.
Weirdly already improved my form the following day ever so slightly. Will continue to use this, thank you sir!
Glad to hear it helped! Keep up the good work.
- YOGABODY Team
This is the first time I see these exercises so clearly explained and boy did they work! Fantastic and helpful, thank you!!
Delighted to hear you found the exercises helpful! Keep up the fantastic work, and if you have any questions or need further guidance, feel free to reach out.
- YOGABODY Team
You are a good actor, too! It makes you stand out.
He is a great explainer.
Very helpful thank you so much
Love how you explain… thank you. I started today because I really want to be able to do a good squat. Although, I has a knee replacement, any suggestions? Thank you so much! 🌺
You’re amazing. Thank you 🙏
Great video! So well explained
Thank you for your feedback!
- YOGABODY Team
Awesome, I love the exercises
Thank you. Awesome teaching 🎉
Glad you liked our video, Rodrigo!
- YOGABODY Team
Amazing, this was super helpful, thank you very much.
You're very welcome!
- YOGABODY Team
Excellent videos, congratulations for a work well done, and thank you for the information!
Thanks so much for the kind words! Really glad you find the info valuable.
- YOGABODY Team
I thank you sooooo very much young fella!!
This is the perfect workout to welcome the christmas season. Hats off to you. Most most awaited workout. Thanks a 1000 times. God bless.
Thanks for the support! - YB Team
The runners stretch has got me closer to the floor in ten minutes thank you
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.
Couple miles a day
83 years young, amazing! Take is slowly, keep going. You're my hero, Edward.
Wow!
83 amazing
Amazing video! Thank you
You're very welcome! Glad you liked it.
- YOGABODY Team
Thank you!
Great video.
Amazing!!!! I've been working towards full depth squat for a while with lots of struggle and stagnation. One session in and I'm bum to floor babyyyy!
I'd been skeptical of certain "yoga" approaches, but going through this experience opened me up (literally and physically).
Thank you thank you thank you!
Glad to hear the session was helpful and keep up the good work!
- YOGABODY Team
Awesome video! I will be doing these. Hope to be able to do a full heal toe squat soon... Thank you for posting.
Hope you were able to do these!
Thanks for a great video
Thank you for your techniques , I will try to work out
Best of luck with your workouts.
- YOGABODY Team
your videos are great!
Really good demo...all very important. DAVID
Glad you liked the video, David!
-YOGABODY Team
THANK YOU VERY MUCH FOR SHARE THIS GREAT VIDEO!
You're very welcome!
- YOGABODY Team
Great video great Yoga body. Training. Great show.
Thanks Peter!
Thank you! Wonderful!
Thanks Beverly!
This is an excellent video
Amazing advice. Thanks.
Hope it helps, Narinder !
I didn't realize that a lot of people struggle to squat like this! I relax comfortably into this position all the time.
Excellent.
Lucas, as per usual excellent to the point information. Thank you!
I'd love to see some upper body self assessment and stretches, in particular thoracic and cervical spine flexibility.
Thank you for your kind words! We'll take note of your suggestion.
- YOGABODY Team
Lucas,Your video is so amazing. Somehow, I lost my ability to perform Malasana I noticed I was leaning forward when going into swat. . my mantra became , why can I not perform Malasana? Your video has answered my question. It has truly helped me understand why and explains which areas of my body need to be my focus.. Just finished this video following along with you. I could feel a difference already! So i will continue practicing your video.. Thank you so much!
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! 😊
Just looked up the 30 minutes for 30 day squat challenge. It's exactly what it says on the tin! Don't think I'm there yet, but thanks for mentioning it as it's definitely one I will try and work towards.
Nice! Keep going, Amanda...
Just loves it, thanks❤
Glad you enjoyed it!
- YOGABODY Team
awesome video
Absolutely helpful
Glad it was helpful!
- YOGABODY Team
Been doing Asian squat for years but I’ve also been doing Japanese seiza sitting as well. Gotta balance it out. Been easy since I grew up with these. Squats just from culture and seiza from martial arts. Yes I am Asian. Good luck folks. It’s the best. Just do it.
Truly I found them very Effective and Scientific. I would like to practice it for no of Days to get the required Results. Thank you Sir.
Thanks Mr. Damani!
Knee flexion is also one of the possible issues. That was my issue after I did a lot of half squats without stretching so that my quads were too tight which prevented my knees from going into full flex.
i stumbled onto your channel, I found it interesting with good info.
Thanks John!
WoW just after doing the exercises once I can do it Thank you
Glad it helped, Johann!
- YOGABODY Team
🙏🏼A God send. I’m a fit, post-meno, female walker & yogi who attempted personal training sessions @ my gym to maintain & gain muscle mass. Long story short I quit p.t. bc I consistently left each session w an area I felt I had to protect each week. 🤔Something wasn’t balanced. This and another video helped me understand the hip, etc., muscles I need to strengthen & keep more flexible TO squat, etc., & not end up w injuries. Thank you!
So glad it's been helpful for you! Finding balance is key.
- YOGABODY Team
Oh my god this is amazing, I usually fall backwards when I get near the bottom of my body weight squat, this fixed me straight after😮 how often should I do these stretches? Daily or every few days? Thanks so much
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
Sandy, any improvement?
Hi. I really love your videos. It has helped me a lot. Quick question, I want to work with my squat. Which of your programs can I purchase?
Always amazing 👏👏♥️♥️
Thanks, Gabriela!
Thank you so much ☺️ 💓
Thanks for watching, Carmen 👍
Holy shit this was the best video i watched and followed. I trusted the process and it showed me progress. I will continue doing these workouts post runs and weights. Thank you!
Glad it helped!
Very informative…Thank you! I practice yoga daily (~18 months), yet I still have hamstrings that feel knotted/tight most days….I definitely believe this is what is limiting my squats, hamstring stretches, etc. I will be incorporating the Blaster Pose (and any other hamstring/hip flexor stretches I can find) into my daily routine.
Thanks Christy - hope this helps!
You have explained it beautifully. It has helped me to understand scientically about hip flexor and ankle muscles. Please share how much importance calf muscles have, when it comes to body strength?
Delighted that you found the explanation helpful! Calf muscles are the unsung heroes of body strength-they play a crucial role in ankle mobility, stability, and power. Think of them as the powerhouse supporting your every step. So, give those calves some love, and your body will thank you with improved strength and flexibility!
-YB Team
Very helpful, discovered my issue is with the ankle. I can actually go into a full squat, though I didn’t do great with the knee to wall which led me to believe my ankle needs work. Now getting out of the squat is where I need more help. I can sometimes do that when I’m not thinking about it, and then I’ll give myself help with my fist to the ground and a push up. Would love to get back to getting back up like I use to. I’m glad you mentioned this is post exercise, I’m beginning to use my spin bike again and some of the pre exercise seem to be on the same muscle groups.
Thank you so much ❤❤❤
You're very welcome!
- YOGABODY Team
Hello and thank you for an excellent tutorial. I understand you recommend these poses should always be done after a workout. What if I don't do any workout/exercise (ie weight lifting, gym workout, run), can I still do these 2 poses on their own? Thank you