PDF pose chart here: [ Ссылка ]

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: [ Ссылка ]
* Join our YOGABODY Daily at-home fitness program: [ Ссылка ]
* Lucas' podcast: [ Ссылка ]
* Main site: [ Ссылка ]

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#Squat #hipflexors #hipmobility

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