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This article was co-authored by How.com.vn staff writer, Hannah Madden. Hannah Madden is a writer, editor, and artist currently living in Portland, Oregon. In 2018, she graduated from Portland State University with a B.S. in Environmental Studies. Hannah enjoys writing articles about conservation, sustainability, and eco-friendly products. When she isn’t writing, you can find Hannah working on hand embroidery projects and listening to music.
There are 11 references cited in this article, which can be found at the bottom of the page.
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Squats are a great full body exercise that engages most of your lower and upper body, but it can be frustrating to get stuck before you hit a full, deep squat. Fortunately, with the right stretches and exercises, you can strengthen and extend your muscles to make squatting deeply much easier. You can do each exercise and stretch every other day to give your body a rest in between each set. Make sure you’re using the proper form for all squatting exercises to avoid injury, and always warm up before you work out.
Steps
Method 1
Method 1 of 4:
Doing a Rotating Hip Extension
Position yourself in a low lunge with one foot forward. With your hands on your hips, extend one leg out in front of you and bend your knee over your foot. Keep your back leg straight behind you with your knee locked into place, and try not to bend your spine at all.[1]- This is a classic lunge, which you may already be familiar with.
Place both hands around your front foot. Lean forward over your front foot and place your hands on either side of your foot. Keep your back in a straight line so your posture is correct, just forward-leaning.[2]
Lift your inside arm up, rotating your torso the same direction. Keeping one hand on the ground, lift up your inside arm up so it points toward the ceiling. Rotate your torso towards your arm and look up at your hand to stretch your hip.[3]- This will stretch the hip of your leg that’s extended back behind you.
Lift your outside arm up, rotating your torso the other way. Place your hand back on the floor next to your foot. Lift up your other arm so it’s pointing towards the ceiling, rotating your torso and looking at your hand the same way.[4]- This is a great stretch for your back as well as your hip.
Repeat this 6 to 8 times for one rep. Keep rotating from one hand to the other, holding the stretch in the air for about 2 seconds. Switch back and forth 6 to 8 times to complete a full repetition of this exercise.[5]- You may also feel the muscles in your torso working, which strengthens your core.
Do this exercise again on the other leg. Now, get into a lunge with the leg that was extended back behind you. Lean over your front foot and raise one arm, then the other, rotating your torso each time you switch. Keep your knee over your toe as you do each stretch. Do the exercise 6 to 8 times for a full repetition on the second side.[6]- You can do 3 full reps of this exercise 3 times a week to build up hip mobility and core strength.
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Method 2
Method 2 of 4:
Trying a Lateral Lunge
Spread your legs out wide, further than shoulder-width apart. On a flat, level ground, get into a stance that’s slightly wider than shoulder-width apart. Point your toes slightly outwards and try to stand up straight, not sitting backwards or leaning forwards.[7]- This position is also used for sumo squats.
Squat down on one leg, keeping your torso facing forward. Starting on one leg, bend your knee and engage your glutes and your thighs. Squat down low with your body facing front, keeping your heel on the floor, but pressing your knee over your toes. Hold the position for a full 5 seconds.[8]- To make this more challenging, hold 5 lb. weights in each hand as you squat down.
Raise up slowly and come back to the center. Engage your core, your glutes, and your thighs to slowly raise up and straighten your knee. Come back to your original stance with your weight spread evenly over both legs.[9]- If you need to, you can shuffle your feet inwards slightly to correct your stance.
Bend the other knee slowly to squat down on the other leg. Repeat the same movement on the other knee, bending it slowly downwards while engaging your thighs and glutes. Hold the position for 5 seconds before raising back up to the original position.[10]- You’ll start to feel the stretch in your hip as you lower down as well as a burn in your glutes and thighs when you raise up.
Repeat these lunges 6 to 8 times on each leg. For the best mobility, repeat these lunges 6 to 8 times 3 times per week. They’ll increase your hip flexibility, as well as strengthen the muscles surrounding your hips and core.[11]Advertisement
Method 3
Method 3 of 4:
Stretching Your Lower Body
Stretch your groin with a butterfly stretch. Sit flat on the floor with your legs out in front of you. Slowly bring your feet in towards yourself, letting your knees fall out to the side to create a diamond shape with your legs. Grab your ankles and press your elbows down on your knees to stretch your groin.[12]- Hold this position for about 30 seconds, then release.
- You can do a butterfly stretch up to 3 times per day, 3 times a week.
Elongate your hips flexors with a kneeling stretch. Kneel down on the ground on both knees, keeping your butt up off the floor. Push one foot out in front of you, bending it at a 90-degree angle to the floor. Push your hips forward slightly to feel a stretch in your hips as you squeeze your glute muscles. Hold this for 30 seconds, then switch to the other leg.[13]- You can do this stretch up to 3 times per week, especially after you’ve just worked out.
Rotate your ankles for more mobility. Sit down on a chair with your feet hanging below you. Pick one foot up and slowly rotate your ankle in a clockwise circle 10 times, then reverse the circle. Repeat this on the other foot to stretch your ankles and achilles.[14]- You can do this stretch 3 to 4 times per week, or whenever your ankles feel tight.
Stretch out your glutes for more backwards mobility. Lie flat on the ground with your knees bent at a 90-degree angle to the floor. Cross one leg over the other so that your foot rests on the opposite knee, then gently pull your uncrossed leg towards you. Hold the stretch for 30 seconds, then switch legs.[15]- You’ll feel a stretch in your glutes as well as your quads.
- You can do this stretch 5 times on each leg, 3 times per week.
Elongate your quads by using a chair for balance. Stand flat on the ground in front of a chair and grab onto the back for balance. Bend one knee upwards and reach back with the arm on the same side to grab your foot, then pull your foot in toward your body as you squeeze your glutes. Hold the stretch for 30 seconds, then repeat it on the other leg.[16]- You can do this stretch 10 times on each leg, 3 times per week.
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Method 4
Method 4 of 4:
Doing an Overhead Squat
Stand with your feet shoulder-width apart. On a flat surface, stand with your feet about as wide as your shoulders. Keep your toes pointing slightly outwards on a diagonal so they’re directly under your knees.[17]- This is a stance for the classic squat that you may already be familiar with.
Raise your arms up above your head and hold them steady. Before you start squatting, lift up your arms until they’re directly above your head. Engage your torso to keep your arms up straight for the entire exercise.[18]- This is where the overhead squat gets its name.
Bend your knees slowly into a deep squat. Engage your thighs, your glutes, and your core to slowly bend your knees. Keep your heels on the ground and you squat down into a deep squat with your knees slightly over your toes.[19]- If you’re having trouble getting into a full squat, stand with your back against a wall as you slowly lower down. Use the wall to help keep your balance and straighten your back as you get into position.
- This deep squat position not only strengthens your muscles, but it stretches your hips and ankles as well, giving your more mobility and range.
Straighten your legs and raise your body up. Engage your glutes and your thighs again to straighten your legs and stand back up into your original position. Keep your arms up above your head the entire time for a full body workout.[20]- The overhead squat engages you from head to toe, making it a perfect full body workout.
Repeat the squat 10 to 15 times. For a full repetition, try to do at least 10 to 15 overhead squats. This will give you a stretch as well as a workout to improve your squat mobility.[21]- Squatting to increase your squat mobility can seem counterintuitive, but every time you squat, you’re teaching your body the correct form as well as stretching out your hips.
- To make this more challenging, try holding a wooden or metal rod above your head to keep your arms in place and add a little bit of weight.
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Tips
- Warm up for at least 10 minutes by doing some jumping jacks or running in place before you exercise.Thanks
- Keep a water bottle nearby to stay hydrated as you work out.Thanks
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Warnings
- To avoid muscle strain, always stretch before and after you workout.[22]Thanks
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References
- ↑ http://fittoplay.org/injury-prevention-programs---en/wrestling/pdf/
- ↑ http://fittoplay.org/injury-prevention-programs---en/wrestling/pdf/
- ↑ http://fittoplay.org/injury-prevention-programs---en/wrestling/pdf/
- ↑ https://www.nsca.com/contentassets/127736731fe24dd2b60d9839466c3522/volt_squat_mobility_primer.pdf
- ↑ https://www.nsca.com/contentassets/127736731fe24dd2b60d9839466c3522/volt_squat_mobility_primer.pdf
- ↑ https://www.nsca.com/contentassets/127736731fe24dd2b60d9839466c3522/volt_squat_mobility_primer.pdf
- ↑ https://www.nsca.com/contentassets/127736731fe24dd2b60d9839466c3522/volt_squat_mobility_primer.pdf
- ↑ https://www.nsca.com/contentassets/127736731fe24dd2b60d9839466c3522/volt_squat_mobility_primer.pdf
- ↑ http://fittoplay.org/injury-prevention-programs---en/wrestling/pdf/
- ↑ http://fittoplay.org/injury-prevention-programs---en/wrestling/pdf/
- ↑ https://www.nsca.com/contentassets/127736731fe24dd2b60d9839466c3522/volt_squat_mobility_primer.pdf
- ↑ https://bbk12e1-cdn.myschoolcdn.com/ftpimages/615/misc/misc_152370.pdf
- ↑ https://www.youtube.com/watch?v=bvq7g4hB7q0&feature=youtu.be&t=177
- ↑ https://www.gwh.nhs.uk/media/186168/foot-and-ankle-exercises.pdf
- ↑ https://i-med.com.au/wps/wcm/connect/8b89d976-c81f-4aa6-9a72-19429bd2d836/IMED_581_IRN_PES_Glutes_Web.pdf?MOD=AJPERES&CVID=
- ↑ https://www.basd.net/cms/lib/PA01001269/Centricity/Domain/1342/Quad%20Stretches.pdf
- ↑ http://library.crossfit.com/free/pdf/36_05_Overhead_Squat.pdf
- ↑ http://library.crossfit.com/free/pdf/36_05_Overhead_Squat.pdf
- ↑ https://www.youtube.com/watch?v=BqF90pMpjb4&feature=youtu.be&t=406
- ↑ https://www.youtube.com/watch?v=BqF90pMpjb4&feature=youtu.be&t=408
- ↑ http://library.crossfit.com/free/pdf/36_05_Overhead_Squat.pdf
- ↑ https://www.health.harvard.edu/a_to_z/muscle-strain-a-to-z
About this article
Hannah Madden
How.com.vn Staff Writer
This article was co-authored by How.com.vn staff writer, Hannah Madden. Hannah Madden is a writer, editor, and artist currently living in Portland, Oregon. In 2018, she graduated from Portland State University with a B.S. in Environmental Studies. Hannah enjoys writing articles about conservation, sustainability, and eco-friendly products. When she isn’t writing, you can find Hannah working on hand embroidery projects and listening to music. This article has been viewed 4,329 times.
Co-authors: 3
Updated: January 13, 2021
Views: 4,329
Thanks to all authors for creating a page that has been read 4,329 times.
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