Unlock Your Squat Potential: Stretching and Mobility for Better Performance
Introduction:
Squats – they're not just a gym exercise! From picking up objects off the floor to everyday bathroom trips, squats are a fundamental movement pattern in our daily lives. But to ensure you perform them with ease and grace, proper hip mobility is crucial. In this comprehensive guide, we'll explore a set of essential stretches and exercises designed to help you unlock your hips, enabling you to tackle the squat rack confidently.
Stretches for Enhanced Hip Mobility:
Seated Figure 4:
Begin with one leg extended straight, mimicking a hamstring stretch.
Cross the opposite ankle over the thigh of the extended leg.
Bend the extended leg's knee, drawing the bent leg toward your chest. Keep going until you can smoothly slide your foot toward your butt.
Lie on your back and gently pull your leg as close to your chest as possible.
90/90 Stretch:
Sit on the floor with one leg bent at a 90-degree angle in front of you and the other bent at a 90-degree angle behind you.
Lean forward gently, experiencing the stretch in your hips.
Pigeon Stretch:
Begin in a plank position.
Bring one knee forward and across your body, placing it near your opposite hand.
Extend your other leg straight behind you.
Lower your upper body toward the floor, feeling the stretch in your hip.
Hip Sleeper Stretch:
Lie on your back with your knees bent and feet flat on the floor.
Cross one ankle over the opposite knee.
Gently press the knee of the crossed leg away from you, experiencing the stretch in your hip.
Couch Stretch:
Kneel in front of a couch or an elevated surface.
Place one foot on the couch behind you while keeping the other knee on the ground.
Lean forward slightly, feeling the stretch in your hip flexors.
Activation Exercises:
All these exercises can be performed as isolated holds for 20-30 seconds or as 10-15 reps.
Banded Glute Bridge with Alternating External Rotation
Banded Reverse Clamshell
Prone Hip Extension
Lateral Leg Raise
Banded Standing Hip Flexor March
Incorporating these stretches and activation exercises into your pre-squat routine will set you on the path to improving your squat form and overall hip mobility. Whether you're at the gym or simply going about your daily activities, your hips will thank you for the extra attention and care.
Don't forget to join our Stretch Class with Kasi every Monday at 5:30 PM for additional coaching and personalized guidance on your journey to better hip mobility and squat performance. It's an opportunity you won't want to miss!