Knee stiffness in Ape

Having some knee stiffness when I try to get into ape.  Can't really tolerate being in full squat position.  Not sure what I did to it, but this is relatively new stiffness/pain.  As little as 3 months ago, used to be able to do for full ATG barbell squats.

any recommendations to stretch out or loosen the knee?  Or other thoughts as to what I can do?  Maybe a modified form that requires a less extreme bend of the knee?  Would daily heat or cold help?

Do the Ape but with the lowest comfortable squat. Make sense? So if you're hunched over with your thighs above your knees and are almost in a bear crawl, so be it. Your knees will get more mobility and strength over time. Just go easy. Trust me, it pays off. 

So same question- except I have had cartilage removed and lots of knee popping/pain in the low squat position. I can get it to the low squat, but can't move forward unless I get into a quasi-bear crawl! I'll keep working the ape/bear!

Hi Stephenie, 

Daniel had a very good point when he said the lowest comfortable squat. It will take some time for your knee and surrounding areas to build a strength to support you fully in the low squat position. The beautiful thing about GST it is a lifestyle, don't rush things, your body will open up when ready.