How to get more flexible for squats

[bruce9241]

I've noticed lately that I've only been going parallel on my squats. I thought I was going below parallel since I go down as far as possible. My stomach actually touches the top of my thighs when I squat down. It isn't spectacular since I have a big gut, but you get the idea.

I checked out the side mirror today while doing my squats and noticed it was only parallel. I tried to squeeze and go down more, but it was the lowest I can go.

Any type of lifts I can do to work on flexibility?

 

[Jocques Straap]

Squat to Stand

At the bottom, your holding your toes, using your elbows to push out on your knees, from the inside, When you get to the bottom, you are keeping your heels down, and trying to lift the chest up.

At the top, you are still holding your toes, and then extending your knees as much as possible. Try to keep your back neutral, so the stretch is on the hams, not the back.

Do 1-2 sets, 8-15 reps, once or twice everyday.

- extra set before you squat or deadlift.


You also should combine a good quad stretch in with this. A simple lunge stretch is safe on the knee and really really targets the quads origin, at the hip, where it is tight. Hold for 15 seconds, 1-2sets. Progressively increase the intensity of the stretch throughout, slow releasing the stretch.

Good luck

 

[SouthernLord]

Squat to Stand

At the bottom, your holding your toes, using your elbows to push out on your knees, from the inside, When you get to the bottom, you are keeping your heels down, and trying to lift the chest up.

At the top, you are still holding your toes, and then extending your knees as much as possible. Try to keep your back neutral, so the stretch is on the hams, not the back.

Do 1-2 sets, 8-15 reps, once or twice everyday.

- extra set before you squat or deadlift.


You also should combine a good quad stretch in with this. A simple lunge stretch is safe on the knee and really really targets the quads origin, at the hip, where it is tight. Hold for 15 seconds, 1-2sets. Progressively increase the intensity of the stretch throughout, slow releasing the stretch.

Good luck

This is a great drill. I've been doing these ever since you posted this a few months back. I am able to sit deeper with less low back flexion since incorporating these into my warm ups and flexibility training.

 

[Will Goes Boing]

I forgot where I read this but there was an article about how not everyone should squat deep. For example tall guys with really long legs. In my opinion if your thighs are parallel to the ground it's already good enough. You're already squatting deeper than 90% of the people who does squats at the gym from what I've seen.