15 Minute Beginner Squat Flexibility Routine (FOLLOW ALONG)
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- Опубліковано 26 чер 2024
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FOLLOW ALONG ROUTINES: • Follow Along Routines
This video shares a short squat flexibility routine with stretches and exercise to improve squat mobility.
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video! - Навчання та стиль
73 years here, really is helping me with flexibility.
We forget this as we age, its possible to stay flexible as we age, and we all age.
Just working on this small little thing of squatting is very inspiring.
I have never been able to squat properly. I tried this routine without much hope (last exercises real killers btw). The next day I could deep squat (with support) for the first time on my life. I’m far to be confortable and to be able to keep the balance by myself yet, but the progress is just ridiculous. Thank you so much for this routine and for all the valuable information that this channel offers. I will keep on working on this routine!💪🏻
How long have you been doing these exercises?
zRageFatez almost 2 weeks, but I had to stop because I injured my knee running :(
Wow Javier. That’s some comment. You’ve persuaded me to try this. 👍🇬🇧
@@patrickd9957 Glad to hear that! Unfortunately I had to stop doing the routine because I injured myself badly playing handball, but as soon as I’m able to do it again I’ll be back to it. Greetings from Spain💪🏻
@@99trulli you got it bro!
“If you don’t use it, you lose it,” they say. True saying. I lost my ability to squat properly decades ago from being lazy. This bothered me. So, I set my mind to find out how to get it back. I watched this video, and tried the stretch routine. Now, I can squat properly again! I promise myself to take a squat every day. It is such an important movement. Maintaining our mobility is critical as we age. Thank you! You’re a life saver.
I've done this routine about 5-6 times over the last month. I lost my ability to squat over the years and this has helped immensely! It's easy to follow, steady to build up to, and now I can squat without holding on to anything!
So happy with the progress I've made because of this video. I have subscribed.
Thanks for posting this Tom. I've been a distance runner for many years and have had to work hard not to have tight hamstrings and hips. This particular video is making a world of difference for me! Cheers.
Thanks so much, I needed this the simplicity and the fact that you set it up as a routine makes it easy to stick too I definitely see myself deep squatting with this! 😊
Brilliant video. I can’t get my heals on the ground due to old football injuries and ankle mobility but really feel like doing this will help me get there! Well done mate, keep up the great content.
For those who are saying this is easy...while I can come close to squatting and loved the video, because it is taking me a bit further into a _comfortable_ squat, many, MANY people, especially those from countries who sit in front of computers, and sit, sit, sit, all day for work, can NOT do this easily. Learning how to squat is great for your back. People in countries like India, who squat a lot, have much lower incidence of low back pain. Thanks for the video, Tom. And for those who are struggling, do less. _Approximate_ the position, do what you can of the position, until you can feel a bit of stretching in the areas Tom talks about, and just do a bit each day or each time you work out. So if you can do a downward dog and have to bend your knees and your heels won't touch, then do what you can and _begin_ to _introduce_ lengthening toward the backs of your legs so that _eventually_ your knees will be able to straighten and your heels will _eventually_ touch. Don't tear anything trying to do something that someone else can do or thinks is easy. But doing a bit at a time, you will be surprised at how much you can improve! Good luck!
15 minutes squat mobility workout
90/90 - 10 reps with 30 sec iso hold on last rep each side
90/90 internal rotation leg lift - 5 reps of 5 seconds with 10 sec internal rotation iso hold on last rep each side
Alternating side downward dog - 10 reps with 30 sec iso hold on last rep each side
Ankle dorsiflexion - 10 reps each side with 10 sec iso hold on last rep each side
Frog rocks - 10 reps with 10 sec iso hold on last rep
Bottom squat hold - 10 seconds
Knee pull in face direction - 6 reps of 10 sec each side
Deep squat hold rocks - 20 reps
Thank me later
Thank you right now bro
I haven't been able to squat in about 15+ years. 10 mins into your exercise, I was able to squat AND balance on my own, it did hurt a bit but it was mostly fear of what the pain might be like. Thank you for taking the time to make this video.
Brilliant, I have never been able to squat or do downward dog with my heels flat. I think that was due to years of high heeled shoes. After this session I can now do both the deep squat and the downward dog. I am seriously impressed and vow to do this workout everyday to improve. Thank you very much.
I'm looking forward to trying your style of squats! I appreciate your attention to mindfulness, breathing, your unhurried pace, as well as your broad participation! Well done!!
These videos are amazing. I couldn't lift my right thigh up when sitting on the ground with a straight back, but now I can. Thank you!!!
Thanks, I’ve been needing something like this for too long.
OMG I LOVE this video!! Thank you. I’m going to do this one often
You have made me so grateful. My hips and thorax and thighs are celebrating. Thank ee Tom
Wonderful Routine. Thank a lot Tom!
Perfect! Thanks Tom!
I seriously injured my back over a year ago. I started to do rehab exercises for the last two months and had a fair bit of improvement. But I started doing your routine 3 days ago and it has helped my lower back a significant amount ! Thank you.
This is the best video on youtube on squatting. You do a whole routine I can follow along with that I can do everyday.
thanks, keep the follow alongs coming
This routine was so helpful, some of these stretches/exercises I've never seen before! Thank you
Excellent! Thanks. So simple yet so functional.
Best and the most effective routine, I was able to squat properly for the first time immediately after the routine. Thank you and keep up the great work!
Such a great follow along! Thanks!!
You are a legend! Thanks for a such a great video
Best stretch routine for squat I have seen so far!
Great follow along, thanks for the video!
I really needed this. I have a lot of tightness in my hip joints and exercises like this help!
Excellent stuff-Regular Pilates mat classes allowed me to follow along here without any trouble. My squat was about half way down to the floor. I like it.
I can finally do it after a couple weeks. Your videos are the best I've found.
love these routines!
With all this Corona stuff happening my lower body has become SUPER STIFF. I love your follow along videos, I do one every day and it truly does help awake my lower half before and after my workouts! Keep them up (especially the follow along videos)
wow!! my hips flexors was so tight!!
this follow along is the best one that I've seen on youtube.
my breath and jaw so relief after doing that.. tnx tom!
Thanks. This is an incredible routine. I'm so stiff and inflexible and this provided an amazing start. Thank you brother.
Thanks Tom! This was excellent, totally hooked now 👍
This was great! Found you by accident (thanks youtube!) and love your clear explanations. This will help me improve my yoga routine as well. Thanks for putting this up online for free. Namaste!
man your follow alongs are the best ones out there
Really enjoy following your videos. This really help older guys like me. I'm just beginning my journey to become more flexible but with patience and following you that I'll be able to attain flexibility. Thank you.
Cheers Tom , I’ve went from not being able to get down to 90 degree to now easily siting in a deep squat.
I like your follow along vids Tom. Keep going please. 🙏🏾 🤙🏾😁👍🏾
What I was looking for thanks again for such good content!!
Great video! This helped so much.
This is extremely helpful. Thanks 👍👍
Wow, how exhilarating. I’ve been doing your hiit beginner workout for a few weeks and watched this one until I had enough guts to try and lo and behold - great success - I usually like to do 2 or 3 fifteen minutes workouts but this hiit one was not exhausting- it was perfect! Thank you for all the reminders about the knee being bend, the stomach tighten and my new favourite which I was surprised I was doing - do not curl your toes lol ♥️
Wow. Grateful, I came across this video when looking for inspiration to improve squats and hip flexibility
Good instructions and tips. Thank you Tom.
Thanks. I really appreciate this video. The exercises immediately had a good result. Before this it was impossible to sit between my legs (a deep squat) because of the pain in my knees. After the exercises there was no more pain.Recently I couldn't change a tire on my car because I couldn't squat that deep.
Amazing - thanks so much for this. very useful
This gives me an idea for my workout today
Thanks tom
Thank you so much. I am 7 months post knee surgery (acl repair, meniscectomy, microfracture, the lot...) and can see how this is going to help me regain my former flexibility.
Exactly what I was looking for. Thank you
Great, I love your videos Tom!
Your content is very well done. Slow enough to follow along and the movements are well explained. Thank you for all of this!!
This was awesome. Thank you
Wow wow wow this is EXACTLY what I was looking for .. my squat already feels significantly better. Thank you so much!!
Nice! how long have you been following this routine to see results?
This was soooo helpful. Thank you :)
Brilliant Tom. It's already helped!
Love your work
Loved this!! 😊 Thank you. I’m 53 and quite agile, but have never been able to do a proper squat with both feet flat on the ground. However, as I truly believe its never too late’, I WILL be getting my squat on before the end of the year, so thank you for this video. I’ll be looking at your other ones, and will be squatting before I know it. 😉
This is a rly good one. So relaxing
Eccezionale veramente 🎉🎉 mi sto sciogliendo a poco a poco ! Grazie!!!!
Thanks bro needed this much appreciated
Omg this was so amazing and instantly helped my hip mobility and squatting depth. Thank you 🙏🏾
I severely sprained my ankle and a tendon running up and down the leg as well. Tom, your videos have helped me heal quicker and regain flexibility. Thanks!
Great video man keep making em👍
I’ve just got done doing a set of squats with a belt after this video. No pain what so ever! Thanks Tom!
Very good video and well paced, very easy to follow along. Thanks
This is awesome! My squat is terrible and this helped immediately!
This is great! Follow along format works better for me even though I have been practicing the excercises from your other improve your squat videos, it's hard to remember moves, reps etc. Thank you!
Thank you so much!!! it really helped
Perfect routine for me thanks master 🙏
I did the excerices for the third time and I made progress,,,thanks
Yo this works extremely well, looking forward to keep using this
I’m not exactly sure when I stopped having the ability to do squats. Just took it for granted I’d always be able to, but not true. So this is great. I am determined to be able to square again like I used to. Thanks 🙏
Really enjoyed that. Great vid
Wow! Extremely helpful! I’ve always had to squat on my tippy toes which is awful for stability especially nerve wracking when working around horse limbs. After this workout I finally can squat with my heels on the ground! Super helpful especially as a large animal veterinarian!
Great routine. Thank you
So glad I found your exercises. I used to be very flexible but am stiffening up with age, no 68. Want to stop the rot so will check out your other videos too. Many thanks
Wow amazing. I had to use a pillow under my heels because I couldn’t get them down flat. Only been doing squats a few days. Came across this and was able to get my heels down while doing this video for the first time. I will continue with both and hopefully become less tight. Thank you so much!
Thank you! It helped a lot
Thanks so much for this Tom, been really struggling to find a follow along squat mobility routine so I will definitely be following this from now on.
I know you commented this a year ago but still. Come on you quins 🃏 2021 premiership winners 🏆 👏
How did it go for you? Did you continue? Did you see results?
This is awesome! My hip flexibility has always been poor and this helps!
Wow for the first time in my life after doing this routine I could hold a deep squat with my heels touching the ground and keep my balance! I will be coming back to this routine daily. Thank you so much!
Thanks couch,i will do it
super helpful, thank you :)
Excellent video for the viewers
Like the way this guy does the routine at a good pace. Most videos i have to keep stopping & starting!
Yes, I tried one where each position was 20 seconds but didn't allow any time to get from one position to next.
Starting this today and i for SURE feel more flexible! Hoping for a better squat in some time🥰
Love your channel
Very good for squat mobility has helped me out loads
Great video. New favorite channel.
Thank you, so good.
That was awesome!
The only pain I need. Great routine 💕
I really like the follow alongs! My squat has been weak--I can get into the position but feel wobbly--so I knew this would be helpful! Was amazed to find my left leg entirely unable to lift up in that "weird" position--good to know, will work on that!
Fantastic. Thank you.👍👍
Omggggg
YOUR the only one
That has shown a GREAT step by step for THOSE who are unable to do squats !!
Thanks for sharing!!
Great routine to follow along to