Damn my tight legs - help needed

[Backlash]

This morning my squats just didn't feel good, and it's because of how tight my hips and hams are. I stretched out after a warmup of jogging for a few minutes. I then did lots of warmup sets, starting at plain bodyweight and moving up. They got a little better, but I still had issues when near parallel.

I remember one thing that Mike Rojas mentioned helping him was some ATF exercise using the cable machine, but I can't remember what it was (and the asylum videos are gone ). Can anyone describe this move or suggest some other moves to help?

 

[blast7]

Do you stretch regularly every day? I have the same problem and if I don't stretch every day then there is no way my legs are going to loosen up enough to have proper form while doing squats.

 

[Backlash]

I try to but don't always make it. I so stretch at least 5 times a week tho.

Bump for that exercise description - I think it was ATF Hip Thrusts or something like that? Mike, Spatts?

 

[Nonerz]

My hams get very tight...lots of kicking in kickboxing class! I'll sit on the floor with my legs together, straight out in front of me and take a band and loop it behind my feet. I'll use my arms to pull on the bands, to bring my chest closer to my legs. Hope you're getting the visual here...

Just a thought...what about pull throughs? I love those for A/R.

 

[Toozee]

I had a problem with tight hips when I first started doing really deep squats. I usually try to stretch by standing straight, holding on to something then putting one leg back a little ways while keeping it almost straight, but still bent. Put your toe on the ground, then lean back a little and push your pelvis forward until you feel it in your hips. Then do the other side (leg).

That may be a little difficult to follow. If I can ever get off my ass and come see you guys, I'll show you...lol.

 

[Backlash]

Oh yeah, I forgot you live in Dallas! Man we need to lift together sometime.

 

[Seashell]

I'd like to hear the answer to this too... I have the same issues when squatting..

 

[Mike_Rojas]

This morning my squats just didn't feel good, and it's because of how tight my hips and hams are. I stretched out after a warmup of jogging for a few minutes. I then did lots of warmup sets, starting at plain bodyweight and moving up. They got a little better, but I still had issues when near parallel.

I remember one thing that Mike Rojas mentioned helping him was some ATF exercise using the cable machine, but I can't remember what it was (and the asylum videos are gone ). Can anyone describe this move or suggest some other moves to help?

Spatts calls it the "ATF hip thrusts". You take a low pulley in your hands, take a really wide stance, and then squat all the way down while leaning back. You end up squatting in a position you couldn't get into naturally (the weight allows you to really bend back). Kind of hard to describe without a video. It's a great way to loosen up the hams/hips.

 

[Mike_Rojas]

Luckily I saved the file on my hard drive... Here it is:

RIGHT CLICK, SAVE AS PLEASE

Hip Thrusts

Spatts, I hope you don't mind that I posted your video .

 

[Backlash]

Thanks! I gotta spread my K b4 it'll let me hit you again tho.

 

[Mike_Rojas]

They really work great as a warm up before squats. I like to do 3 sets - by the third set my hams are really loose and warmed up, and I can get much deeper.

 

[casualbb]

Here is a good way to stretch out the iliopsoas, which is what toozee was describing. Definitely a must for most any athlete.

 

[Backlash]

Yes, I do that stretch. Then, while I'm in that position, I also do one that BigNate recommended. I keep my legs in pretty much the same position, but take the arm on the same side as the forward leg and try to touch my elbow to the inside of my foot. So if I have my left leg forward (like in the pic), I try to touch my left elbow to the ground just to the right side of my left foot.