Increase Squat Mobility FOREVER!
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- Опубліковано 27 вер 2024
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In this video FitnessFAQs will teach you how to increase squat mobility permanently. The following squat mobility drills and exercises will increase ankle and hip range of motion. It's important to choose the right exercises to get a lasting effect for the squat. Simply stretching over and over won't build strength where it is needed, a common issue with yoga.
We will be using the hip flexor march, glute bridge, side plank and hip internal rotation exercises on the floor and in the squat. For the ankle, we'll be doing some calf stretches with both a straight and bent leg. We'll conclude the ankle series with some tibialis anterior strengthening to get the knees over the toes. To bring everything together the overhead squat is one of the best mobility exercises.
Use the provided squat mobility routine daily to get the best results.
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4:31 what's the alternative/variation for that exercise? Sine we can't do the squat.
REALLY great one √√ -- BUT to give it even MORE depth you should have pinpointed those areas graphically you were talking about, since many viewers (incl, myself …;-)) are NOT familiar w/ the medical-terms/names …;-)) Maybe you could still add them ?? Else: TOOOO pity, since the Tutorial is REALLY -»GREAT one √√
What kind of shoes were you wearing in this video?
For anyone wondering, I have been doing this for 5 days and I notice an insane difference. It really is worth the effort
Thanks for this. I came to the comments section to see how quickly I'd expect to see a change
@@NamhlaSithole you're welcome!
Do you do this before doing your squats ?
@@PureOriginz yes as well, just at home and then i walk to the gym
could you squat before this though? ive had real trouble for aslong as i remember i did ido portals 30 min squat sit for 6 months with shoes on and elevated heels to very little improvement. i cant bodyweight squat without falling forward..
Thought Id add the time stamps for each exercise so you can jump to each exercise or just use them as a reminder of the order and placed the routine at the top so you know what you are doing, Im going to start this for my orn flexibility issues.
The Routine : 7:31
Squat Routine ( Daily )
* Hip Flexor March 2x10 L/R
* Glute Bridge 2x10 L/R
* Side Plank 2x30 - 45sec
* Seated Hip ( Internal Rotation ) 2x10 L/R
* Squat Hip ( Internal Rotation ) 2x10 L/R
* Calf Stretch 1-1.5min L/R
* Knee to Wall 15 L/R
* Tib Ant Squat Front-Back 2x10
*Tib Ant Squat Side-Side 2x10
* Overhead Squat 3x10 ( 20 secs )
Hip Mobilty :
Hip Flexor March 1:05
Hip Flexor March ( Resistance Band ) 1:47
Glute Bridge 2:24
Side Plank 3:04
Seated Hip ( Internal Rotation ) 3:49
Squat Hip ( Internal Rotation ) 4:30
Ankle Mobility :
Calf Stretch 5:08
Knee to Wall 5:37
Tib Ant Squat 6:05
Tib Ant Squat 6:30
Overhead Squat 6:42
Hope this helps everyone.
Chris Flynn thank you
You're breathtaking
you are a LEGEND my man
The real MVP. Cheers.
Very helpful Chris.
hip flex 1:00
glute bridge 2:30
slide plank 3:10
seated hip ir 3:58
squat hip ir 4:35
calf stretch 5:12
knee to wall 5:40
tib ant squat 6:08
overhead squat 6:46
squat routine pt1 7:35
squat routine pt2 7:39
Thanks man
Thank you dawg
Thanks
Thanks homie
MVP
I have been doing this routine for a month, 5-6 days a week,takes about 30 minutes. I noticed a great improvement, always suffered with hip pain while squating with weights, now I am getting back to squating without discomfort. Really changed the game for me, much appreciated, Daniel.
How does it feel like now ?
Try squatting with kettlebells. Allows for full range of motion
This is an excellent exercise in seeing how frustrated I can be with my body before having a mental breakdown.
Tyler heard I hear u
Yuuuuuuuuuuuuuuuuuuuuup
Why? Who cares where you're at now, if you're working on improving that's all that matters. If you're slightly better today, than you were yesterday, that's something to be happy about.
Been doing this for about 3 days and I just "got" the internal hip rotation on floor. Feels really good and rotates with ease and no pinching. Thank you!
i m 59 started to do those exercices 2 month ago the improvement its AMAZING
Did you do it daily? How often should I do them?
Literally saved my squat, I was finally able to squat deep but my hip extensors started to hurt, started doing these mobility drills and
Boom! No pain
do you do this before squatting?
Silly Me do it after a workout. Also find other machines that target the same group muscles as the squat like the leg press
If others are annoyed that the routine isn't on one page like me.
Dailey Squat Routine:
Hip flexor march: 2 x 10 L/R
Glute Bridge: 2x 10 L/R
Side Plank: 2 x 30-45 Sec
Seated Hip IR: 2 x 10 L/R
Squat Hip IR: 2x 10 L/R
Calf Stretch 1-1.5 min L/R
Knee to wall 15 L/R
TIB ANT Squat (front-back) 2x10
TIB ANT Squat (side-side) 2 x 10
Overhead Squat 3 x 10 + 20 sec hold
thanks bro
Thank you so much
Thanks for this
What's L/R?
@@taliayousef6187 Left / Right
can we get an upper-body mobility video as well, I think a lot of people suffer from tight shoulders and hunched backs.
I'm 80... and have trouble with everything... lol. You give me the clearest and most defined way to strengthen my body, so I'm trying it. Thank you so much for your demonstrations and explanations.
So, how's it going?
Not to be insensitive. Genuinely wonder if small footprint is still with us due to the pandemic🤔
@@cameronprice6118 Lol
The one 80 year old grandpa who says "lol"
@@BullRed07grandma *
PT of 12 years. One of the best videos on this topic I have seen. Great work.
Essential info addressing a skill that I've been struggling with since starting calisthenics. Everybody "knows" the squat, but not necessarily the breakdown and how to fix sticking points. This video is gold. Thank you.
Ido portal has inspired me to change my life. I am 47 and on disability.
Last year I was literally unable to get out of my bed without a physical and mental battle.
I have completely flipped the scrip.
I wake up and start my day @ 4am now and start training my body, mind, and spirit.
My friends are like what are you training for?
MY LIFE!!!
I want to be able to move freely again!!!
I want my body back.
And I’m taking it.
Thanks IDO PORTAL!!!!!
And thanks to everybody making these video’s.
#Movecauseyoucan
DUDE. Please make similar video about elbows, shoulder, neck, back (spine)!!!!
Excellent!
Routine:
Hip flexor march: 2x10 L/R
Glute bridge: 2x10 L/R
Side plank: 2x30-45sec
Seated hip IR: 2x10 L/R
Squat hip IR: 2x10 L/R
Calf stretch: 1-1.5min L/R
Knee to wall: 15 L/R
Tib ant squat(front-back): 2x10
Tib ant squat (side-side): 2x10
Overhead squat: 3x10 + 20sec
Did the routine once and I was able to squat deeply without falling backwards for the first time ever.
Gonna work a lot to fully master it.
This video was a life changer, definitely the best calisthenics channel on yt.
Any updates?
@@ke722nzo8 sorry bro, I actually stopped working out some time ago, even though I was quite impressed when I realized I was still able to deep squat after months of inactivity , luckily I am going to get back to it very soon, wish you all the best.
@@dan0_0nad76 damn no problem bro, i am falling backwards to now so idk. Good luck in your training to :)
@@dan0_0nad76 so ?
@@dan0_0nad76 Any updates?
This is great. I have been doing this every morning for the last 14 days. Takes about 35 minutes but I do everything super carefully plus also a few other stretches. I can say it works, I got much better in most of the exercises from the routine. My squat feels better as well although I feel I still need more mobility in my ankles and my hips. Therefore I am now switching to another squat routine from this channel that focuses on those (the video is called "The Squat Solution (FULL MOBILITY ROUTINE!)").
One tip: If you do this, you need to be very deliberate. Be present when you exercise. You get out only as much as you put in.
I needed this. Thank you, Daniel. I was afraid I'd have to live without proper squatting all my life! Not so!
2 days in and massive improvements!
Keep it going guys, you can do it!!
Thank you so much for this routine.
The hip flexor exercises not only helped my squat, but helped me address some postural issues that I've been dealing with, and this greatly helped.
I just feel like of all the videos I've ever watched of squatting, improving squats, mobility, stretches etc, this video has just summed it all up in such an easy compact way. Life changing. Thank you sooooooo much!!!🥰🥰🥰
Been struggling with tight hips for 7-8 years now. Tried the rutine for two days in a row now and honestly I am already feeling a big difference 🎉😮👌. Thanks you so much for this great video.
Those internal rotations while in the squat is so difficult for me right now. Thanks for this video, it’s been really helpful
The hip internal rotation is a total game-changer!!! I can't believe he has so much rotation!! For me, I can hardly rotate my hips inward at all
I just did it, it's crazy how it released my hips !
jean boudur and according to your picture you had to double the work load , that deserves a treat 🐶
Did these exercises 8 times in the past 2 weeks, they work tyvm
4:29
"Now get into a squat"
Me, here because I literally can't do a squat: "Guess I'm fucked then."
Same
This is pure gold..if only people had the patience to learn this instead of rushing in and train with bad posture and heavy weights only to get injured in the end..FORM BEFORE MASS..its a slow journey but for LIFE!
Squats have always been one of the most difficult for me. Atleast the form has been majorly difficult my whole life until the ideas you just gave in this video. I appreciate the help
A very well explained and complete description, with excellent illustrations. I have followed this channel a few years, I am 57 and pleased for the help. Thank you. It is wonderful to see the application of reasoning to the problems of mobility.
WOW, a friend of mine sent me this video cause he know ive been struggling alot with hips and knees.. I am so glad he did, cause after just ONE workout doing this i can tell its just the exercises i need, and in perfect order. THANKS!
Very helpful. Can you do a video about shoulder mobility too?
He has a video where he shows lat stretches for handstand/overhead mobility.
@@michaelcrowley9993 Thanks,I jist found like 4 video about that
He did
Best video I have ever seen in squat mobility
I have my first client and have been struggling with getting her to increase her squat mobility. After doing these warmups on friday, I got her to squat to parallel without raising her heels off the ground for the first time!
3 days?
Wow, do these exercises really work that fast?
I've seen people in the comments saying how great the exercises are.
But I wonder, I have been watching these squat, seiza videos lately and every video advices that it'll definitely take a while. (and a while I'm assuming means months and months and depending on several factors)
So I'm surprised at the great reviews this video is getting and how fast their getting their results.
I like that Tib Ant squat!
What us a Tib Ant sqaut?
@@alexanderfriis1 Tibialis (= related to the tibia bone) anterior (= on the front side) is a muscle on the frontolateral (= sideways on the front) side next to the tibia ‘shin bone‘. If you do a dorsalextension (= pull your foot up to your nose) with your foot, you can see, how the tibialis anterior contracts next to the frontal bone. I’m just watching the video right now, but a tibialis anterior squat, should be a squat working and engaging the tibialis anterior muscle.
Side plank
, both hands up squat
Great minds think alike eh ;)
Great minds think alive
grey mice high alai
Cheese grate sphinx asteroids
Great bodies think alike
Been doing this for 8 days and just did my first proper-form set of squats. Thank you
*Hip mobility:*
1:07
1:50
Glute
2:30
Abs
3:09
After that done the following(hip)
4:02
*Ankle mobility*
5:04
5:13
Best ankle mobility stretch:
6:09
Finale
6:44
(Summary 7:36 with example )
My right hip has been KILLING me for a full year. Just found this...followed the drills I can walk better already. I will check back in after a month.
I'm trying this routine out today! I've done another 1 a while ago.. before I injured my knee again.. but for a couple months i'm training legs again and with youre knowledge I definitely know this is a good one! Looking forward to those squat mobility gains that this will bring me!
Any updates?
Daniel, I am 3 weeks into recovery from a femur neck fracture fixation from a bike fall. I am an avid cyclist. I believe that this series of hip flex and mobility drills will become a staple for my recovery. Thank you
Daniel is the GOAT
He is clearly a human being. Daniel, I apologise on behalf of such ignorant and insulting viewers. Unbelievable and disgraceful!
@@commentconnoisseur1001 lol 😂
@Peter Hofmann oh did he? I didn't realise! My apologies William!
@Figel the Great That moment when I don't know if you are sarcastic or actually serious
Daniel Cormier?
Best video om maskering the deep squat on UA-cam!🙏
Such beautiful structure strength and balance thank you
Probably the best video I've seen on squats. I'm in my 60s, I run, and am pretty tight. I'll give this routine a go.
The quality of this is just incredible... You're leaning toward perfection Daniel...
Well he was leaning in the previous vid.
L'âme En Chantier yeah man the quality of this is pristine
It IS!!
I feel so weak now.
These are quite powerful. The discomfort in my right hip went away after I started doing these for a while. I think he is right about stretching, it has its place but it does not tend to cure what ails you. Building strength is what works best. I wish I knew this a few decades ago.
A video on leg strengthening to eliminate bending knee pain also?
My knees hurt whenever I do squats that low. I'm wondering if I do the exercises he suggested if it will fix the problem.
There are comments on a lot of UA-cam fitness videos about such and such exercise changed my life. For me, it's those hip flexor marches. I did 10 on each leg and the deep squat I was able to hit surprised me both in terms of mobility and comfort. I'm gonna add all of these to my routine, thanks Daniel.
Perfect!!!! ❤️🙏🏻🙏🏻 this is what I needed
two and a half weeks in and my squat has gone from really bad to quite good looking! Been doing this every day in the evenings, doesn't take very long but has worked wonders. Thank you!!
4:32 if i was able to get into a squat, i wouldnt be watching this video in the first place.
Right!😅
It’s been day 2 and now when I try to squat deeper it doesn’t hurt that much
I think he said in the video that you can hold onto something so you can get into the squat position
Nice video squat mobility is so important
Such a well done video. Thank you, sir.
Within 3 days i went from locking out at hips to squatting hams to calves. excellent routine.
Hi, thanks for the content. What kind of tips you have about improving the comfort of the knees in deep squat position?
Thank you so much! This is exactly what I need. When I do deep squats, my form changes to be very bad. I followed your video and my deep squats form is perfect now.
In case someone is curious, my problem was when I go deep I tend to lean forward which means the barbell is not in a straight line going down and up. I did SEATED HIP IR for only 30 seconds. Now Im able to maintain the barbell on a straight line. Turns out my glute medius was too tight. I am gonna do this mobility every day.
@@oliverxudong532 Damn, I have the exact same problem I'll definitely try this. Thanks for sharing!
Supremely helpful, enlightened tutorial - cheers
I had bilateral severely clubbed feet at birth and the corrective surgery at age 4 that cut my Achilles tendons, took 2 bone grafts from my shin, inserted them in each ankle and reconnected my Achilles tendons longer than before left me with extremely limited ankle flexibility and reduced flexibility in general in my lower limbs too. I love this exercise / stretch and do it daily!
Great vid Dan! Been following you since '11.. Amazing video as always, keep it up!!
squat is a ultimate exercise the only beginners that can do it right from the start, are people who already practice some sports like martial arts, dance or etc, regular people can not do that without a decent prep first
legendary video dawg, i hope helps me to improve my balance and hip motion, because my ankle is already top tier
Very helpful! :) thanks for sharing, greats from Bulgaria
My MAN
Like literal magic, I did this routine ONCE
Literally once
and my squat is the best its EVER been since I got injured
Its not 100% perfect, but it was improved so much by your tips
Thank you so much for this information, I am super grateful for people like you who help others out like this!
This is the best tips for me thank you Daniel👌
thank you for your videos. just the sound of your calm, soothing voice gives me hope I can "squat" without pain someday. (instead of losing weight. perhaps I'm losing my mind)
I have hip FAI surgery on tuesday, wish me luck
Good luck from my cat and I
Thanks guys. Went well, shaved some off of the hip to make space.. think it will be good. Can't wait to train again.. cheers, have a fantastic weekend everybody
Good to hear dude. My cat yawned in approval
How are you feeling/performing now Lars?
@@Eric3Frog Hi Eric, - so far so good. Still haven't really tested it that much yet, been around 10 weeks. Doctor told me to expect worsening of symptoms between 3 and 6 months, before it gets better.. we'll see.. but I feel much improvement already. I am allowed to squat but only to add 2 kg to the bar every 2 sessions.. right now I'm at 36 kg (lol) but the point is that movement is much better,, and I don't feel any impingement when squatting into the hole.... fingers crossed :) cheers
The best fitness advice I've seen from someone who isn't AthleanX. Well done brother and Thanks.
Can u do this if u have knee pain
AMAZING!! could not get all way down with my feet flat....been trying for a week.......did only some of the exercises and Voolah.....all the way down!!! THANK YOU
Greats from Brazil!!!
Flexor de cadera: 1:00 (2series-10repsxpierna)
Rotación interna de cadera sentado: 3:58 (2series-10repsxpierna)
Rotación interna en sentadilla: 4:35 (2series-10repsxpierna)
Rodilla a pared(tobillo): 5:40 (15repsxpierna)
Fortalecer tibia en sentadilla 6:08 (2x10 adelante atrás y 2x10 lado a lado)
Sentadilla brazos arriba 6:46 (3x10+20segisometrico)
What would you recommend for people with ankle impingement?
THE BEST VIDEO ON SQUATS
My knees have trouble bending inward. Any exercises for that?
AUGUSTALLEN28 strengthen gluteus medius
all of things were things i didnt want to hear but needed to hear thank you
Can you do this all before squats on leg day?
The quality of knowledge in this video is more than amazing, it's gold.
what kind of moisturizer do you use
@@meka19953 sweat
Shake 😂😂😂
I love the ending! Be present! Put in effort and breath deep! 🐝💝
Can I do this routine like a warm up on leg day? Or you recomend to do it on days off? Nice video by the way!
Do it on leg days since youre gonna do squats. Itll be better when you do them in leg days, your squats are going to be easier. But also the side planks you can do them any day.
I just was to thank you for making this workout. I'm a powerlifter that struggles with depth and I've been doing this work out for a little bit, and it's helped out a ton. Thanks.
Poor shoulder mobility for front squat video please?
Muhammad Nasr do you know it’s your shoulder and not your triceps being tight?
@@MrThatonebitch I don't know really how to figure out which one is tight ? maybe both.
Lift your arm straight in front of you as high as you can, if you have good range of motion with your arm straight then it’s probably not your shoulder. Do this movement again with your arm bent, with your hand on your shoulder. (Try not to force the motion, you could start arching your back to assist if there are mobility issues, do the movement as far as your body can, not as far as you force it. This is just a test anyway) If it does not have good range of motion, or feels uncomfortable in the tricep/posterior shoulder area, it might be tight triceps. If it isn’t the triceps, and your shoulder still feels off, then unfortunately you’re back at square one. Good luck! Hopefully it’s just tight triceps, that’s an easy fix but important to always warmup and stretch your whole body!
@@MrThatonebitch thanks alot 🙂
I would recommend you to work towards being able to do back bends. That will benefit both your wrists, shoulder mobility, hip flexor and thoracic spine mobility.
Dude. This made a huge difference to my balance. My right hip and leg would usually over dominate the left, and I tried various things from stretches to highly concentrated leg/knee lift variations off the dip bar. The bridge and knee-to-wall were the best exercises for me (the ones I never knew about until now); rebalanced and stabilized. Now I have balance between each side of my hip and overall, legs.And I've been in the game for a decade.Thanks Daniel!
This routine is brutal.. or I'm just really out of shape XD
Thanks for the video. What you said at 3:33 is so true. I've been suffering some severe hip/lower back mobility issues with muscle imbalances. I've been doing a lot of stretching for years but no real results. Since I started these types of exercises, I can see how they are the answer to all my problems.
It is my KNEES that won't let me squat. :(
Me too... That torn meniscus...
What options do we have people ??
Great video. Lots of points to think about and work on. I really appreciate your clear, no nonsense presentational style!
Like the internal hip rotation.. although...must be careful with previous knee injuries...in time, I intend to master this one...along with back lateral raises with 20% body weight and 50% pronated back arch movements.
Nice video Daniel! My knees give a loud pop when I squat. Does weak glutes may be contributing to this pop!?
it's ok if it's painless...joints have "air bubbles" in them, wich sometimes pop.
Tight it band. Foam roll it.
It's painless but I wounder until when!? But this is not your normal pop. It's more like the bones are coming off.
I am 32, have had popping joints since my teens, some pops are louder that others but again they don't mean much if painless. If you' re concerned about it anyway, you could work on lower body mobility and foam rolling/see a doc.
@@thexpto51
Do you do dynamic stretches?? If no, that's PROBABLY what you need
I feel like you were knees over toes guy before knees over toes guy came out. Awesome content. Thank you 🙏
I cant do the squat hip (internal rotation)
Tuff luck then.
Your voice is adding to this perfection
Thankyou for this video.. I have just watched it as I started getting into powerlifting 5 weeks ago and my biggest thing right now is the barbell squat lift. Found out I'm a hinger rather than a squatter 😅 needed to gain more mobility, stability and squat depth.
I've been working on squat mobility for about 8 months with only minor improvements. This is so different than other tutorials I've found, and I've been starting to suspect that for me shin strength is part of the problem. This has me realizing how much more could be involved. Pretty excited to try this.
Do shaved legs help with squats?
Probably a purely aesthetic choice
@@Lauraphoid which was very effective.
yes, they add about 12,3 kilos to your 1rm
I was wondering if he shaves them or is he naturally hairless.
I will start doing the excercises recommended in the video. I literally have never been able to do that squat position. Even when i was a kid I was the only kid in my class who couldnt reach that position. Now i have a broken ankle so It's been even more difficult to "sit" in squat. But will try with these and see how it goes
I did this today and I already feel better liking forward to doing it more thank you
What brand of shorts are you wearing?
It is not the shorts, it's the LEGS!
@@rawlawgirl You mean the clothes don't maketh the man? damn.
Adam I think they are Aussie company Echt. Maybe a previous version of the Force knit shorts.
Fred Perry