One of the weight lifting movements that is critical for most full body workouts is the squat. To do the squat better, lifters need to have flexibility in the hips and glutes, groin area, and outer thighs. I don't have much flexibility in this area and at age 61, I'm finding that overcoming 60 years immobility in this area is very restrictive.
If you sit at your desk in front of the computer for more than 2-3 hours a day (now's the time to laugh), then I can almost guarantee that you are like me and have excessive muscle tensions in this area of your body.
Please join me below for a brief discussion of how you can do a few basic stretches to slowly add flexibilty back to your hip area.
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Why is Hip Flexibility important for Squats?
Most weighted squats are performed with a barbell loaded and place onto your traps and rhoms of your back and not on the spine. This requires plenty of shoulder flexibilty because you must tightly grip the bar as it rides on the muscles behind the shoulders. Most lifters will tend to shift their weight forward slightly before they thrust their hips backwards and begin to lower the hips. When this happens it tends to place more pressure on the spine and lower back muscles than should be allowed. However, many lifters simply continue to train this way until they are able to compensate. This however limits the maximum load that may be squated if it is performed correctly.
Many lifters will continually widen their stance to compensate for weak or immobile hip flexors. In a future diary, I hope to discuss some of these smaller hip flexor muscles like the Adductor Magnus and ways to adjust your exercises to hit them as well. For now, just know that if a full squat is done correctly, it absolutely moves these smaller muscles.
A Deep Squat Test
Stand with feet shoulder width apart and head positioned forward. Extend arms horizontally to front.
Slowly squat as low as possible. Knees should travel same direction as toes. Knees should extend forward approximately same rate as hips extend back. Body weight should be situated through entire foot through movement. Hips should travel lower than knees. On ascent, angle of spine should not tilt forward.
The key here is your spine and keeping it in a neutral position. If you are using a Smith rack to lift, there is no problem but if you are using free weights then it is important to have someone watch your technique before attempting too heavy of a weight.
Next week, I plan to review the full squat position in more detail but for now I want to share three short videos of yoga style stretches that will aide your hip area even if you don't attempt squats as a part of your exercises.
Why Yoga Style Streches?
When you are doing full body squats under a weight load, your muscles are under constant tension. They are always fighting to push back against the load and return your body to its natural position. Under these conditions, it is impossible to perform a true full body squat unless your hips are very flexible. The videos I will include train your body to slowly expand the depth of movement allowed and will bring better results to lifting as well as general movement when you are out from behind your desk.
First, the groin, inner thigh and pubic area.
Next, the glutes.
And finally, the outer thighs.
Enjoy!