Squat problem - Ankle or hip inflexibility?

[dacicsak]

Greetings,

I have a big problem with my squat technic. My big dream is the perfect one leg squat.

I have to learn first the basic squat to go on.

Here is a video of myself, trying to do squats:

http://www.youtube.com/watch?v=qalqcHU3j3c

I always fall back...So my question is: ankle, hip inflexibility or both? what is the problem?

Can you suggest a good routine to learn THE proper squat?

Thank you very much!

[RatioFitness]

Your ankle flexibility looks really bad.

Do this -->

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Not sure why your glute hurts, that's weird.

[phken4343]

It seems like you lack flexibility in general. These sites should help you with stretching.

http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=2895

http://www.trickstutorials.com/content/flx3#ddf_1

Try to focus on stretching your hips, glutes, hamstrings, and calves. My progress toward splits was stalled until I concentrated on stretching my hips and glutes. Once those muscles got loose, I felt my hamstrings stretch out more.

Also, try to do the stretches with a flat back or very slight hollow.

[Joshua Naterman]

His hips are extremely tight as well. I think his ankles are not the primary issue. Watch the first part of his video and see how he just goes over right after his hips are unable to flex any more. You can see his back start to bend as he loses it. To me that points to crappy hip activation/mobility more than flexibility issues, but both may be present. Either way, the fix is going to be more or less the same thing. If he can't touch his thighs to his chest (or darn close) with 90 degree bent legs when he's laying on his back them it's flexibility, otherwise it's a neural thing. He's just going to have to let his body learn how to move again.

OP: all the suggestions here are good. Also: Start off by going down as far as you can without losing your balance. Build up to doing that every day eventually, and every few weeks you should notice that you are having a much easier time with the range of motion. Keep it the same, just like a SSC, and practice every day. Then, once a month or once every two weeks at the most, re-test your squat ROM. You WILL end up with a good one, but take it slowly.

Mobility WOD has good stuff as well, if someone wants to link that in. You can also just google "mobility WOD squat" and it should come right up. It's run by Kelly Starett.

[dacicsak]

Thanks guys for your help.Im going strecth my whole lower body as soon as possible.

How can i replace the one leg squat progression if i cant squat properly? Maybe should i use lunges?

Can u tell me some harder variations of lunges to keep progressing for my leg strength?

[Cole Dano]

I'll throw in one thing to try. If you attach a belt to a door handle hold the belt to help you counterbalance as you lower.

In my studio we have some support pillars and i've had some students squat and hug the pillar as low as possible, sounds silly but gave very good results.

[Nic Branson]

Ankle and hip both need work. Also your glutes and hamstrings are either weak and/or not firing properly.

The counterbalance idea is a good one especially for working on some flexibility throughout the range but I would advise what Slizz suggested but not just free. Squat back, and I mean really really push those hips back into a squat down to an object. Chair, bench, stair step. Anything solid and stable of the right height. Do not collapse back onto it, gently touch down then squeeze your way back into a standing position.

Lunges hmm. Forward Lunge, Reverse Lunge, Lunges switches, Lunge Leaps (it's a switch but with a jump and you actively pull your legs up and switch the at max height), weighted lunges, Tactical lunges if you have a KB or something easily passable under the leg. Yes I do like to torture..err train people using lunges.

[Cole Dano]

Just to clarify, holding the belt, which should be taught, will allow one to actively pull against it and complement a deeper active, but somewhat unloaded, hip flexion movement.

[dacicsak]

Okay im really angry now. Im trying to do the one leg squat for 1,5 years. here in my town nobody can help, because yoga company said i should stretch...lol but i stretch for nothing, there is no develpoment in my squat form.....!!! I wont be able to do this on my own. My felxibility is awful. I can do squats with bands and with a door.

I always do the stretching (you guys mentioned above) after the workout and sometimes in the morning, BUT NOTHING HAPPEN. When i feel im loosen up my tightness - i am going to try the squat - still fall backwards...REAAAALLLY ANNOYING

Maybe i have to cancel my dream about the one leg squat.

Today is my leg day, but i dont want to train it. Really, im full of motivation, but i dont see any progression in my lower body.

[dacicsak]

Here is a video of my one leg squat. I can only do this with 10kg as a counter weight for balance.

http://www.youtube.com/watch?v=D0O07orRn3I

What do u think?

[Ryan Verma]

Try widening your stance a little further. This will allow you to bend at the waist a little more so you can keep your center of gravity over your heels. Ensure your toes remain pointed outwards at all times.

I agree that your ankle flexibility may be an issue, but I don't have a bigger range of motion than you, and I have no problem with a 2 legged squat. However, I can't do a 1 legged squat without weight as a counter balance. It doesn't matter for me, since I have to add weight to single leg squats to make them challenging anyway, but ankle and hip flexibility is definitely holding both of us back from doing it without weights.

For your 2 legged squat, in addition to your ankle stretches, definitely use Mr Brady's technique of using a belt or pillar for support to prevent you from falling. This will help train your nervous system about which muscles to engage for balance and power and you may find that after a short adaptation period (maybe 4 weeks or so) your muscles will have "learned" how to do the movement and you wont have any troubles.