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How do I get "more flexible in the hips"?
- Thread starter Seashell
- Start date
pwr_machine
New member
I'm making an attempt to get back into squatting one day. Flexibility is a major issue for me! As for as hip flexibility, I like to get down into a lunge position with the forward foot bent at 90 degrees and the rear foot stretched as for back as possible. from that position, if my right leg is forward, I try to touch my right elbow to the floor next to the instep on my right foot. Then, I switch. Does that make sense?
BeachBuff
New member
This has concerned me for my future. I am a very flexible person and do not want to loose that as I grow more strong, muscular, and lean. So, I have just recently started doing Hatha Yoga. That is the Yoga that is the physical yoga containing stretching and exercising.
I love it.
It is a workout and it really helps with flexibility all over the body. It also helps with focus and relaxation. There are many good videos out there on it and I am actually starting with a book I got at my local library, but I am sure classes would be great too. You can find some very affordable ones at some YMCAs and gyms. My Mother's church is even starting a Yoga class this Saturday. I am thinking of attending.
I love it.
It is a workout and it really helps with flexibility all over the body. It also helps with focus and relaxation. There are many good videos out there on it and I am actually starting with a book I got at my local library, but I am sure classes would be great too. You can find some very affordable ones at some YMCAs and gyms. My Mother's church is even starting a Yoga class this Saturday. I am thinking of attending.
pwr_machine said:
*makes sure no one is nearby her office and gets down on the floor to try it*
So, the right elbow goes down on the INSIDE of the right foot correct? Dear Lord, I can't get anywhere near the floor with my elbow. (Though it may also be due to the fact that my pants are too tight)
I think I get what you mean though, the back leg, can be bent right?pwr_machine
New member
Sounds like you're doing it correctly. Years ago, I could get my elbow and just about my whole torso to the floor. Now, I'm far from it! As you get more flexible, you'll be able to get the elbow closer to the floor and keep the rear leg a bit straighter. Hope that helps!
Thanks pwr_machine! I'm going to incorporate that one into the daily stretching and hopefully will see some improvement. My chiro says I have the flexibility of a day old corpse. D'oh!
BeachBuff: Good tip, my gym has Yoga classes, maybe I should try that out. Any particular video you would recommend?
BeachBuff: Good tip, my gym has Yoga classes, maybe I should try that out. Any particular video you would recommend?
For hip flexibility in the squat, I like ATF squats and ATF front squats, periformis work with a band (abductors) with knees higher than the hips, low pulley hip thrusts, and crab walks.
If you have boxes for box squats, seated GMS are a GREAT stretch as well as a strength builder. for a GREAT stretch, prop your feet up on low pins in the power rack when you do these. The hamstring/glute/hip stretch is incredible.
If you have boxes for box squats, seated GMS are a GREAT stretch as well as a strength builder. for a GREAT stretch, prop your feet up on low pins in the power rack when you do these. The hamstring/glute/hip stretch is incredible.
BeachBuff
New member
I have a few Yoga tapes that my Mom has dubbed for me, but I don't know the names off the top of my head and I have not used any of them yet. Just using that book.
I would go to your local library and see what videos they have. Free to rent and you get to keep them a while. That way you can see what you like and don't like before you go out and purchase yourself some.
I also do plie' squats now. I find that is helping me with a little hip problem I have. I think I dislocated my hip about a year ago and it has been acting up for days after my leg workout days. After I added the plie' squats before I do my other squats, including hacks, it has really helped limber up that hip. So, I guess I am using the plie' as kind of a warm up for that joint. I do them slow and with low weight.
I would go to your local library and see what videos they have. Free to rent and you get to keep them a while. That way you can see what you like and don't like before you go out and purchase yourself some.
I also do plie' squats now. I find that is helping me with a little hip problem I have. I think I dislocated my hip about a year ago and it has been acting up for days after my leg workout days. After I added the plie' squats before I do my other squats, including hacks, it has really helped limber up that hip. So, I guess I am using the plie' as kind of a warm up for that joint. I do them slow and with low weight.
nikkita
New member
sometimes I get to practice my flexibility unassisted and for hip flexibility I do it something like this:
You can put your ankle weights, and (with previous warmup) lying on the floor you can try stretching your legs (upward and to the sides) as forming a "V" shape.
Another exercise is with the same ankle weights, standing with one foot elevating the other to the front, side and back... then change positions.
At first you may want to try these without the ankle weights to adjust for intensity.
You can put your ankle weights, and (with previous warmup) lying on the floor you can try stretching your legs (upward and to the sides) as forming a "V" shape.
Another exercise is with the same ankle weights, standing with one foot elevating the other to the front, side and back... then change positions.
At first you may want to try these without the ankle weights to adjust for intensity.
Seashell, those ATF hip thrusts are the same thing. Those are great. ATF just means ass to the floor, so if you do some squats or front squats ALL THE WAY DOWN. That will help.
Can you squat down, feet shoulder width, ATF, arms out in front of you, shins vertical (straight up and down, 90* to the floor), and not lose your balance? You could work on just that. Some of the hip flexibilty is also dependent upon flexibility in the lower back. It's all connected up in there. lol
Can you squat down, feet shoulder width, ATF, arms out in front of you, shins vertical (straight up and down, 90* to the floor), and not lose your balance? You could work on just that. Some of the hip flexibilty is also dependent upon flexibility in the lower back. It's all connected up in there. lol
ATF = ass to the floor.. and I thought it was going to be some scientific mumbo-jumbo.. Okay I just tried it.. (phew, that hurts the day after legs).. With my shins 90 degrees, I can JUST get to parallel without losing my balance. I can't get lower without my knees starting to go out over my toes..(shins not parallel anymore). So I should keep practicing that without weight, right? With my legs wider apart, I can go lower, but not at shoulder-width.
With the front squat, should one always use that wide a stance as in your video? Or is it also done with shoulder-width? For my purposes (flexibility), I would probably go shouder width right, because that's how I squat normally?
I do them wide because I feel like they help my sumo deadlift. You can do them narrow. I would practice squatting deep both narrow and wide. You can hold on to a pole or something for balance in front of you while you're working on going deeper. With the pulley, the weight counterbalances you, but you also have to recruit muscle and be explosive from the low plane. I would start with those two things, from varying foot positions (widths).
pwr_machine
New member
Getting in a sumo deadlift stance and pushing my knees out with my elbows also helps a bit.
wend
New member
Spatts, that looks a lot like the frog pose in yoga (except the hands...in the yoga pose, the palms are pressed together, fingers pointing up). I use that to warm up before squats and between sets. Also, standing with feet spread, I bend at the hip (keeping my back straight), hands to the floor, then walk the hands over to the left foot, grab the outside of the left ankle with the right, and take the left hand up toward the ceiling, looking up at it. Hold that for a while, then lower the left hand, walk them over to the other side and do the same thing. This stretches out the hamstrings and the inner thigh nicely. Together, these two stretches work pretty nicely for squats. (I can't squat without doing them, actually.)
spatts said:
Yep. I find myself doing that between sets.
Image: http://www.asylum-strength.com/images/personal/spatts/kneesoutstretch.jpg
One of the guys will have that top pic reposted to the sheets by tomorrow.
When seashell first started this thread I immediately thought of the chinese splits we did in practice to stretch and warm up. I figured it would sound overtly sillyassed to mention it but spatts' sumo stretch pic is basically the same move.
strangebrew
New member
Seashell said:
I would be willing to help you stretch your hips.
I started incorporating the sumo stretch spatts demonstrated and it has really helped quite a bit. I definitely reccomend it. My first set of squats always felt a little awkward as my hips were still a little tight. It always took one set under my belt to get really loosened up but the sumo stretch before the first set has made a huge difference.
One very important bit of advice though. Make sure your feet are perfectly in line with your thighs when performing this. Turn your feet out or in too much and your knees will quickly start screaming at you.
One very important bit of advice though. Make sure your feet are perfectly in line with your thighs when performing this. Turn your feet out or in too much and your knees will quickly start screaming at you.
