#squat deep

[gymaaholic]

Looking for friends who don’t skip leg day

Squat deep and want to go for all you can eat.

https://www.gymaholic.co

[sannutrition-blog]

[rageturtleswaggg-blog]

[thebarbelles]

squatting heavy every day... i am so sick of squatting

[chubbychummy]

Improve Hip Mobility

The hips are of utmost importance in the squat. The squat requires the ability to flex and externally rotate the hips in order to achieve depth, followed by extension of the knees and hips. Unfortunately, many athletes have terrible hip mobility from sitting in a flexed hip position all day. Poor hip mobility can lead to low back tightness and pain, knee pain, ankle/foot pain, even shoulder and neck pain.

Proper hip mobility is important for many reasons:

The ability to push the knees out laterally helps the lifter achieve depth more easily and also helps to keep the low back stable and upright. Keeping the knees-out over the toes allows optimal stretching of muscles so that they can maximally contract. Many athletes allow their knees to cave in while they squat. Not only will this limit their squat depth, but more importantly, knee-caving will leave the athlete vulnerable to injury.

Hip mobilization is critical to being able to perform everyday activities safely, efficiently, and pain-free, while still being able to go heavy in the gym.

Improving hip internal rotation will help the lifter avoid pain due to muscular imbalances, increase internal rotation ability, less chance of back injury/pain.

Hip mobility will also help to prevent chronic pelvic tilting (anterior more commonly).

How will improved hip mobility help your squat depth and performance?

Ability to maintain a upright posture throughout

Allow your knees to track out over your toes to avoid knee pain problems

Prevention of hip impingement

Increased stability out of the hole

Maximally use the muscle of the hip to get the most out of your squat

Healthy hips + heavy/deep squats = strength, power, speed = INCREASED ATHLETIC PERFORMANCE

Here are 10 mobility drills that will help you improve hip mobility:

Supine knee-to-knee mobilization

Fire hydrants

Side-lying Clams

Glute bridge variations

Cossack squat

Lunge w/ Reach

Squat to Stand

Cradle Walk

Supine leg raise

Goblet Squats