I’m 58. I do these a lot! I aced the wall test! I even moved my feet further out, no problem! If someone can’t do these it might be both, hip mobility & ankle flexion. Work on it daily & keep the belly trim & in no time you’ll be able to do it! Do some squats while you’re in that position. The anterior & posterior muscles need to be equally strong & equally stretched. If you have a skeletal problem like I do that will cause the muscles to be imbalanced & that will make it more of a challenge but do your best , don’t give up & your body will thank you for it! ❤
Wow, that was actually so helpful. I’ve been stretching my ankels constantly for a while to get more rom. I know it’s a year late but thank you so much
Thank you so much! I was lamenting this problem with a friend last week. I completely thought it was my ankles but couldn’t figure out why other ankle stretches seemed fine.
That's ME!!! It's my HIPS!!! I ALWAYS fall back and my hips pinch! Thank you for this test....How can I reduce pinching? I will start doing the child's pose and those deep squats with a counter weight. THANK YOOOOOUUU!!!
Me too. I’m a runner and have great ankle mobility but I’ve had pinching in the exterior of the hip (that thick line on the outside front of the hip, ouchie). This is exactly what I needed.
Maybe try the joint mobilisation from squat university. If you have a monster resistance band. You can find it in his long form video on knee pain, the section about hips.
I totally agree! I could (and would) do it daily before my lumbar-sacral spine fusion and have been working on getting it back since. I have hypermobility in my ankles and no problem with flexibility there. It’s definitely my reduced hips and lumbar mobility that prevent it, but if I stretch well especially for multiple days I can now do it again. I’m working at trying to strengthen and stretch those areas (+ core) daily so it becomes automatic again.
@@teddyfresh9605 most children can do it but in west kids stop doing this so the flexibility and mobility decreases and eventually ability diminishes whereas in cultures where it's ok to sit like that kids do rested squat from time to time growing up hence most Asians can do it without any issues and can hold it for minutes before it starts to feel pins and needles
@@sarthakbhole3724 uhm not adequate explanation. Asian kids play while squatting for hours while most Asian adult poops on squatting toilet everyday. No pain what so ever
@@oldvlognewtricks the point of the video was to show that low ankle mobility is not the main thing stopping you from sitting in a deep squat. Sure, ankle flexibility helps, but hip flexibility is much more important. I have flexible hips and ankles and I can sit in deep squat anywhere from shins at 45 degrees to knees behind my toes while keeping my back straight.
For those who have ankle dorsiflexion / ankle limitation still hold a heavy dumbell in the front or hold onto the door frame . Do this squat in the middle of the doorway. U can hold onto the door frame for support and hold . Slowly the achilles tendon and the claves strtch and U will be able to squat witbout support..👍
Flexibility is a big part of being able to squat deep without rounding your lower back or falling backward, but the larger contributing factor to deep squats is how you're built. Long torso, short femurs and long shins are the most optimal and the easiest build to do deep squats. BUT, if you have relatively short torso and shins, and really long femurs it is basically impossible to get to a deep squat without pushing your knees almost to your sides.
That is weird because it is a basic human movement that everyone did throughout history and I would imagine that both builds are really common, historically speaking.
@@TruFlyFoxyou think everyone in human history could go down to a deep squat. No if you have long femurs it don’t matter how good you are, the center of gravity is off, meaning your butt will just be to far back and you would fall back. It just physics, history dont really matter here
@@TruFlyFox i just had to comment because this annoyed me, no its not natural for everyone to do lol, it must be learned and deeper hip sockets can make it harder as well as shortened achilles tendons in westerners, stop being disrespectful when youre factually incorrect.
Squat university states that you should be able to touch your knee to the wall when you're toes are roughly five inches away (about a thumb and a fist). This guy says four to eight centimeters. So which one is it? Five inches is way too much for me. Four inches is doable.
@@stuckupcurlyguy I've seen many short women (5 foot range) hit 5 inches no problem, even if they are not active. A lot of mobility comes easier for them, but that's to prove, even shorter people can keep up with it, so it's definitely not too much for a male who is much taller.... just too much for his current level of mobility, which is expected for many males... that's precisely why mobility drills for the ankles exist, rather than complaining that it's too much
This might be true for some but not all. 10cm in the knee to wall test or greater is considered good ROM for ankle mobility. My knee to wall is like 0-1cm. My ankles definitely limit my squat. I squat with heels elevated on some plates to work around this.
Correct, but you don't need 10 to accomplish this position. But of course, if your knee to wall is 0-1cm I would agree that that may be a limiting factor for you.
@HoopersBeta what do you recommend to help strengthen the lower abdomen (I've had 3 c-sections). My entire right leg is usually in pain and when I try to do bridges, the right calf usually feels big and like its in the way of my hamstrings. Entire lower right is a mess. 🥲
Same! Years ago I couldn't do this at all, then I couldn't do it without warming up first, now I can approach it pretty casually and comfortably (I had injuries to my left hip from other sports in my pre-climbing years that initially caused the limitation)
Wowwww thank you for this video. I thought it was my ankles because the pressure I felt on my left ankle and then I would always fall backwards. when I had my legs close I could do it with open legs and now I know why because of my hip mobility. Which I do have tightness in my right hip flexor so that makes sense thank you very informative.
Sprained my ankle last year and use that wall test to gauge my recovery. I've made lots of progress, but still have a ways to go regain my original full range of motion, and then push further to pull of this "Asian Squat."
I tried this move 2 years after started climbing, and did it easily. I'm not flexible at all, so I guess this hip flexibility has been developped via climbing!
My ankles and hip flexion are fine, it’s just that I can’t keep my heels flat unless I round my back forward. What exercise to straighten back more while squatting?
I started doing this squat 6 months ago. went from can't do it to no problem. just keep on doing slowly daily, and you will start seeing improvement every day.
Long legs/short torso makes squat mechanics hard to kinda impossible (without a bar/weights). I cannot squat ATG with normal stance because of this. I can with a wide stance tho.
Definitely my hip, I am 13 cm off the wall. My problem is using hip mobility training while sciatic nerve seems to be the major issue and I don't see improvement even after nerve glide (which tbh should be the most shared information by professional trainer on the internet)
Similar to the weight technique, if you just need a little bit of help, simply extending your arms forward will allow gravity to help bend the ankles, taking some of the load off of that shin muscle. That's where I'm at right now.
Yoga. Lots of hip openers and stretches for the hip flexors. Try hero's pose. It will show you where all your tightness is, its simply sitting back on your heels. i've been working on it for 3 years now, getting close.
If I am thinking of the same pose, that's mostly for knee flexion range of motion (and ankle plantarflexion) but doesn't focus on the correct ankle ROM (need dorsiflexion not plantarflexion) nor does it target hip flexion ROM. It can be useful for knee flexion range of motion, though.
Also I'm pretty sure just groin strength in the lowest position is what helped my. If you do squats as low as you can like a workout it helped me a ton. More than stretching.
I believe we need to stretch all leg muscles and knees and hips. Stretch ankles knees & hips. It's all three with most people I believe.. I have been slowly stretching on this matter for one year, getting much better now.. 😊😊😊😊
Put a rolled up yoga mat into the hip crease, sit down holding a dumbbell, breathe heavy into the shoulder blades, for 10 to 15 good breaths. 3-5 x , small walk between reps
Finally haha. I've been struggling with this for ages doing Yoga! What about the length of the femur? I can imagine this would play a huge role as well, right?
Yeah the length of the femur does matter. Often though the longer the femur the more hip flexion and/or rotation you would need to find your center of balance as the longer femur will push your balance point backward.
@HoopersBeta Yeah, I noticed that. Read somewhere that the average length from kneekap to back of a chair when sitting is something like 25 % of your total body height. For me it's closer to 33 % which makes squats difficult, but running very easy
70yo here. Started incorporating Asian squats at random times during the day. Took about a week to get comfortable at it. Also its now effortless to get up from the squat whereas at first I could barely get up.
It took me a month to accomplish this squat with both feet on the ground. I started using my couch and mobility exercises. A little bit at a time and bam!
I've tried following all the advice for the deep squat and I still cannot do for any more that a few seconds before falling backwards, my ankle and hip flexability are beyond what is needed, I can get my knee to the wall with my toes a full middle fonger away, and my hips can't be the problem as I can lay down in childs pose for hours without feeling any stretch. It'd be great if you saw this, because I'm getting frustrated that I can't do this squat even with all my mobility.
If hurts when I go deep in my left leg, right behind to the outer side of the knee. Annoys me so much… i have great strength in leg press, but totally handicapped in squatting because of the pain… Any ideas as to why?
Well my right ankle does that thing where it tries to pull me forward but my left ankle bends just fine, so does that mean my right hip has less mobility rather than my right ankle 🤔
But if you have better ankle mobility and are able to push your knees over your toes the. That gets rid of the moment arm and allows you to sit there. If the knees can’t go forward in front of the toe then you’ll fall back. That’s why standing in an incline gets you to get more quad involvement since your knees are farther out in front of you and thus bringing balance to the moment arm. Or am I wrong?
Being able to get your knees past your toes definitely *could* help you squat more comfortably, especially if you have poor hip mobility and need to compensate by driving your knees very far forward :)
What if my ankle is only limited on one side? The side that is limited, my whole leg is externally rotated I think and I have very limited internal rotation.
I can do pistol squats but only if I lift up my ankle, my ankle can't even touch the wall and I do have orthopedic shoes and stuff so I do actually have a problem with my ankle and not with my hip mobility or strengh cuz I could do the last exercises without a problem
Hey! Thank you for sharing this! I can squat if I keep my feet at the same angle as you, but if I would try to keep the feet parallel, I fall backwards. Is this likely to be due to a lack of hip mobility too?
Great question! Yes most likely. Test out the child's pose in a similar fashion and see how you'll feel tighter or looser with the hips/knees closer in vs further out.
Very dependent on bone structure in the hip joint. Some people can squat optimally with feet closer to parallel, some need to increase the angle. Don’t force yourself to keep feet parallel, it’s not necessarily “proper form”. There’s a few solid videos out there that help figure out what might work best for you. Check out Squat University: th-cam.com/video/ubdIGnX2Hfs/w-d-xo.html
Nope, it is your own biological difference. If you can do a sumo sit (toes pointed outwards and knees following the same way) and go deep in that position, your hips are fine. That just means your pelvic bone is in the way and no matter what you do, you'll never be able to deep squat with toes pointed forwards and knees parallel. You just need to know how your body works.
Not for this motion, no. The hip flexor will be placed on slack, not tensioned. And the IT band itself is hard (if even possible at all) to stretch, but rather you're often stretching the tissues that attach to the IT band. But even still that shouldn't be the main limitation in this position.
I can squat absolutely fine, do you want us to squat with knees on ghe wall? Do you account for tibia length here? I'm confused as to why I can't get my knees on the wall... perhaps the female pelvis is not incorporated on this mobility thought path?
My belly in between : ooohooo
🤣
Check out superheavy weightlifters, they can squat very deep despite being practically obese
the hip opening queue. Depending on you individual anatomy (lengths of leg bones) you will need different amount of hip opening
😂❤
You can spread your legs wider to combat that. I thought that was my problem but it's hip flexibility
I’m 58. I do these a lot! I aced the wall test!
I even moved my feet further out, no problem! If someone can’t do these it might be both, hip mobility & ankle flexion. Work on it daily & keep the belly trim & in no time you’ll be able to do it! Do some squats while you’re in that position. The anterior & posterior muscles need to be equally strong & equally stretched. If you have a skeletal problem like I do that will cause the muscles to be imbalanced & that will make it more of a challenge but do your best , don’t give up & your body will thank you for it! ❤
Bruh…you’re me…exactly.
58 and same
Wow, that was actually so helpful. I’ve been stretching my ankels constantly for a while to get more rom. I know it’s a year late but thank you so much
It's my ankles. Couldn't do that wall test. 😢
Me too 🥲
Brutal, because the real test is 4 -5 inches, not centimetres. This guy is a hack
@@danquilty6580 are inches biger then centimeters ? Sorry i'm french so i'm not close with the inches things
@@flammefuramu much bigger
@@danquilty6580 thanks ^^
Thank you so much! I was lamenting this problem with a friend last week. I completely thought it was my ankles but couldn’t figure out why other ankle stretches seemed fine.
What are the results? How long did it take ? How much did you train? Tell pls.
That's ME!!! It's my HIPS!!! I ALWAYS fall back and my hips pinch! Thank you for this test....How can I reduce pinching? I will start doing the child's pose and those deep squats with a counter weight. THANK YOOOOOUUU!!!
Me too. I’m a runner and have great ankle mobility but I’ve had pinching in the exterior of the hip (that thick line on the outside front of the hip, ouchie). This is exactly what I needed.
Try a wider stance.
For how long did you do the exercises till you could do it?
Any improvement? It never changes for me. Further pinching a pinch makes no sense to reduce the pinch
Maybe try the joint mobilisation from squat university. If you have a monster resistance band. You can find it in his long form video on knee pain, the section about hips.
So helpful! I pass the ankle test with flying colors, I wasn’t ever sure why I still felt that backwards pressure. Thanks!
I totally agree! I could (and would) do it daily before my lumbar-sacral spine fusion and have been working on getting it back since. I have hypermobility in my ankles and no problem with flexibility there. It’s definitely my reduced hips and lumbar mobility that prevent it, but if I stretch well especially for multiple days I can now do it again. I’m working at trying to strengthen and stretch those areas (+ core) daily so it becomes automatic again.
I am truly loving these shorts, so much good info.
Perfect. This is exactly what I googled for yesterday in hopes of finding an answer which I didn't really. Thanks
Me as Asian: "Why you're so weak? WHY SO WEAK?"
What?
@@teddyfresh9605 most children can do it but in west kids stop doing this so the flexibility and mobility decreases and eventually ability diminishes whereas in cultures where it's ok to sit like that kids do rested squat from time to time growing up hence most Asians can do it without any issues and can hold it for minutes before it starts to feel pins and needles
@@sarthakbhole3724 uhm not adequate explanation. Asian kids play while squatting for hours while most Asian adult poops on squatting toilet everyday. No pain what so ever
@@IceX92 Ok, thnx for further elaboration
@@IceX92 teach them about washing their a55 too after pooping 😉
Forgot to give the hip opening queue. Depending on you individual anatomy (lengths of leg bones) you will need different amount of hip opening
Thank you Hoopers Hippos!
“It’s probably not because of ankle mobility…”
*Demonstrates the most hip/upper-back dominant squat possible*
That's how it is, can he also overhead squat/pistolsquat?
@@tibseflups6674 Does the weight in overhead not also help compensate?
What were you expecting? Him to maintain posterior back with a straight back? This is a squat hold, its not the same as atg squat lower position
@@abz4852 If he had more ankle mobility… 🤣
@@oldvlognewtricks the point of the video was to show that low ankle mobility is not the main thing stopping you from sitting in a deep squat. Sure, ankle flexibility helps, but hip flexibility is much more important. I have flexible hips and ankles and I can sit in deep squat anywhere from shins at 45 degrees to knees behind my toes while keeping my back straight.
Been doing this goblet squat recently. Great stuff! It took me a while to be in a place where I could do it without hurting my back.
Wow this explains A LOT. Thanks for this video and analysis where others couldn’t
Glad it was helpful!
For those who have ankle dorsiflexion / ankle limitation still hold a heavy dumbell in the front or hold onto the door frame . Do this squat in the middle of the doorway. U can hold onto the door frame for support and hold . Slowly the achilles tendon and the claves strtch and U will be able to squat witbout support..👍
I can not agree more!!! My ankle mobility is superb! Yet my squat is shit, my lower back and hip still need proper mobility...thank you
Nice, hope this helps! We also have a longer video on hip mobility that can help with this!
Flexibility is a big part of being able to squat deep without rounding your lower back or falling backward, but the larger contributing factor to deep squats is how you're built. Long torso, short femurs and long shins are the most optimal and the easiest build to do deep squats. BUT, if you have relatively short torso and shins, and really long femurs it is basically impossible to get to a deep squat without pushing your knees almost to your sides.
100% This is me lol
That is weird because it is a basic human movement that everyone did throughout history and I would imagine that both builds are really common, historically speaking.
@@TruFlyFoxyou think everyone in human history could go down to a deep squat. No if you have long femurs it don’t matter how good you are, the center of gravity is off, meaning your butt will just be to far back and you would fall back. It just physics, history dont really matter here
@@Jojo-rj3nv keep telling yourself that. Anything to make you feel better 🤷
@@TruFlyFox i just had to comment because this annoyed me, no its not natural for everyone to do lol, it must be learned and deeper hip sockets can make it harder as well as shortened achilles tendons in westerners, stop being disrespectful when youre factually incorrect.
Squat university entered the chat
My thoughts
sorry I'm late. what did I miss?
Squat university states that you should be able to touch your knee to the wall when you're toes are roughly five inches away (about a thumb and a fist). This guy says four to eight centimeters. So which one is it? Five inches is way too much for me. Four inches is doable.
@@ADAPTATION7 probably depends on the person. A single measurement for every size would be ridiculous.
@@stuckupcurlyguy I've seen many short women (5 foot range) hit 5 inches no problem, even if they are not active. A lot of mobility comes easier for them, but that's to prove, even shorter people can keep up with it, so it's definitely not too much for a male who is much taller.... just too much for his current level of mobility, which is expected for many males... that's precisely why mobility drills for the ankles exist, rather than complaining that it's too much
This might be true for some but not all.
10cm in the knee to wall test or greater is considered good ROM for ankle mobility. My knee to wall is like 0-1cm. My ankles definitely limit my squat. I squat with heels elevated on some plates to work around this.
Correct, but you don't need 10 to accomplish this position. But of course, if your knee to wall is 0-1cm I would agree that that may be a limiting factor for you.
I tried to do this pose and fell right over this morning. Hip mobility will be my stretching criteria for the next few weeks.
Oh no! Hah, hopefully you see some improvements! We also have a video that has some tips for improving hip mobility you should check out!
@HoopersBeta what do you recommend to help strengthen the lower abdomen (I've had 3 c-sections). My entire right leg is usually in pain and when I try to do bridges, the right calf usually feels big and like its in the way of my hamstrings. Entire lower right is a mess. 🥲
The good news is that with consistent practice, you can improve 👍 I'm living proof and life is better 🎉
Same! Years ago I couldn't do this at all, then I couldn't do it without warming up first, now I can approach it pretty casually and comfortably (I had injuries to my left hip from other sports in my pre-climbing years that initially caused the limitation)
Wowwww thank you for this video. I thought it was my ankles because the pressure I felt on my left ankle and then I would always fall backwards. when I had my legs close I could do it with open legs and now I know why because of my hip mobility. Which I do have tightness in my right hip flexor so that makes sense thank you very informative.
The length of the femur also can be the determinating factor.
The gravity point would be then too far backwards.
thanks, this taught me how to test to see which was the problem. definitely the ankles for me
My hips have been getting better after starting to do a deep seat squat. Just in a week, I noticed a major difference!
Thanks for tutorial. I don't feel myself as real slav when I can't squat.
Sprained my ankle last year and use that wall test to gauge my recovery. I've made lots of progress, but still have a ways to go regain my original full range of motion, and then push further to pull of this "Asian Squat."
It is malasana in yoga.
It helpful for people suffering from constipation.
Jay Cutler said train your calfa , calc raises amd seated calf raise before , squatting , then do your idea and together they are great sor
I tried this move 2 years after started climbing, and did it easily. I'm not flexible at all, so I guess this hip flexibility has been developped via climbing!
My ankles and hip flexion are fine, it’s just that I can’t keep my heels flat unless I round my back forward. What exercise to straighten back more while squatting?
Too good. Very analytical.Thanks.
I started doing this squat 6 months ago. went from can't do it to no problem. just keep on doing slowly daily, and you will start seeing improvement every day.
Long legs/short torso makes squat mechanics hard to kinda impossible (without a bar/weights). I cannot squat ATG with normal stance because of this. I can with a wide stance tho.
Definitely my hip, I am 13 cm off the wall. My problem is using hip mobility training while sciatic nerve seems to be the major issue and I don't see improvement even after nerve glide (which tbh should be the most shared information by professional trainer on the internet)
Similar to the weight technique, if you just need a little bit of help, simply extending your arms forward will allow gravity to help bend the ankles, taking some of the load off of that shin muscle. That's where I'm at right now.
Thank you! Perfect video ❤
I kept telling people that this had nothing to do with ankles, that wall test is perfect !
As an xray tech i see many patients come in for knee xrays who have difficulty with this standing knees bent to the wall position
Bold of you to assume I don’t lack mobility in both!
Doing the wall test….it is indeed my ankles and hips 😂
Ankles and hips! Oh no! hah well at least now you know / can work on it?? :)
Wow, was on the wrong path for .. so long. Thx!
Hopefully this helps in your journey!
Yoga. Lots of hip openers and stretches for the hip flexors. Try hero's pose. It will show you where all your tightness is, its simply sitting back on your heels. i've been working on it for 3 years now, getting close.
If I am thinking of the same pose, that's mostly for knee flexion range of motion (and ankle plantarflexion) but doesn't focus on the correct ankle ROM (need dorsiflexion not plantarflexion) nor does it target hip flexion ROM. It can be useful for knee flexion range of motion, though.
Also I'm pretty sure just groin strength in the lowest position is what helped my. If you do squats as low as you can like a workout it helped me a ton. More than stretching.
I believe we need to stretch all leg muscles and knees and hips.
Stretch ankles knees & hips. It's all three with most people I believe.. I have been slowly stretching on this matter for one year, getting much better now..
😊😊😊😊
Able to do the squat now 😊 with feet together even. Too happy.
That's awesome! Congrats on the progress.
What exercises did you do ? 😊
Put a rolled up yoga mat into the hip crease, sit down holding a dumbbell, breathe heavy into the shoulder blades, for 10 to 15 good breaths. 3-5 x , small walk between reps
Thanks for the tip
Oh, sir, it is both for me. Time to put in the time. Thanks for the tips.
Sorry that it's both but you sound motivated which is awesome!
@@HoopersBeta No worries. I few restrictions in your late 50's are nothing. Could be much worse. I dream of a good deep squat some day. So functional.
Oooh. My hips are strong from ballet tho. Never understood what the problem was for ppl.
Thank you! 🎉
Very Informative it is. Thanks for Sharing Valuable Content 🙏❤✨
Game changer. I knew my ankles werent the problem! 🤘🤘
Nice! Glad this helped shine some light for you.
Finally haha. I've been struggling with this for ages doing Yoga! What about the length of the femur? I can imagine this would play a huge role as well, right?
Yeah the length of the femur does matter. Often though the longer the femur the more hip flexion and/or rotation you would need to find your center of balance as the longer femur will push your balance point backward.
@HoopersBeta Yeah, I noticed that. Read somewhere that the average length from kneekap to back of a chair when sitting is something like 25 % of your total body height. For me it's closer to 33 % which makes squats difficult, but running very easy
70yo here. Started incorporating Asian squats at random times during the day. Took about a week to get comfortable at it. Also its now effortless to get up from the squat whereas at first I could barely get up.
just thanks
Oooh! I get that pinch in my left hip a lot. Thanks for sharing. 😊❤
It took me a month to accomplish this squat with both feet on the ground. I started using my couch and mobility exercises. A little bit at a time and bam!
very insightful. thanks for sharing
Using a weight in front of me helped . Thank you
THIS IS A GAME CHANGER
Pregnancy stretches helped me with this one❤
Thank you for this. I will check❤
Hope it helps!
The point about ankle mobility being overrated really resonated with me. I’ll definitely focus on my hips more now.
I've tried following all the advice for the deep squat and I still cannot do for any more that a few seconds before falling backwards, my ankle and hip flexability are beyond what is needed, I can get my knee to the wall with my toes a full middle fonger away, and my hips can't be the problem as I can lay down in childs pose for hours without feeling any stretch.
It'd be great if you saw this, because I'm getting frustrated that I can't do this squat even with all my mobility.
wow. that was my exact thought process. thank you. gunna try that out
Hope it works out for you!
It’s all of the above for me. But I’m working on it!
Thanks for sharing this!
Even gopniks have "high quality" educational videos these days!
What’s that
@@BoLBibleStudy Russian hoodlum
@@BoLBibleStudy put gopniks fun videos on yt, you'll find out 😂
that makes sense- never been able to do a resting squat comfortably and I have pretty bad knock knees
So, turns out ankle mobility IS my problem 😢
I do this every morning since 20 years 😂
I quite like the prying goblet squat for this.
What about the acute knee angle?
can you please make a full video for this.
i have this problem.
If you need to work on hip mobility we do have a full video on that!
@@HoopersBeta OK CAN YOU PLEASE SHARE WITH ME. THANK YOU FOR REPLY ME.
@@HoopersBeta IS THERE ANY FEES FOR VIDEO??? I AM FROM INDIA.
Just search "hip mobility" on our channel :)
If hurts when I go deep in my left leg, right behind to the outer side of the knee. Annoys me so much… i have great strength in leg press, but totally handicapped in squatting because of the pain… Any ideas as to why?
What if the pain is at the top of the calf, back.of knee and lower hamstring ?
Could be compression a structure, inadequate joint mobility, etc. Would require further evaluation
Well my right ankle does that thing where it tries to pull me forward but my left ankle bends just fine, so does that mean my right hip has less mobility rather than my right ankle 🤔
Very helpful ❤
Sir I have an ankle spur any guidance on that
But if you have better ankle mobility and are able to push your knees over your toes the. That gets rid of the moment arm and allows you to sit there. If the knees can’t go forward in front of the toe then you’ll fall back. That’s why standing in an incline gets you to get more quad involvement since your knees are farther out in front of you and thus bringing balance to the moment arm. Or am I wrong?
Being able to get your knees past your toes definitely *could* help you squat more comfortably, especially if you have poor hip mobility and need to compensate by driving your knees very far forward :)
Thank you Sir 😊 🙏🏽
Most welcome!
Thank you 😊
Welcome!
What about squatting facets?
What if my ankle is only limited on one side? The side that is limited, my whole leg is externally rotated I think and I have very limited internal rotation.
Was definitely both for me!
Both! Bummer. Well, we have videos on improving ankle AND hip mobility, hopefully those can help!
I feel it in my knees. oy...........
The wall test seems like a good daily stretch that I could do.
i have anterior ankle impingement in my right ankle, how do i make this better?
We have a video on ankle mobility with some stretches that may help!
I squat everytime I take a dump so watching this is just 😂
Thanks
Horse stance is the goat for opening hips
I'm working on this now
Hi! What if my knee hurt to stand up from that position?
I can do pistol squats but only if I lift up my ankle, my ankle can't even touch the wall and I do have orthopedic shoes and stuff so I do actually have a problem with my ankle and not with my hip mobility or strengh cuz I could do the last exercises without a problem
Hey! Thank you for sharing this! I can squat if I keep my feet at the same angle as you, but if I would try to keep the feet parallel, I fall backwards. Is this likely to be due to a lack of hip mobility too?
Great question! Yes most likely. Test out the child's pose in a similar fashion and see how you'll feel tighter or looser with the hips/knees closer in vs further out.
Very dependent on bone structure in the hip joint. Some people can squat optimally with feet closer to parallel, some need to increase the angle. Don’t force yourself to keep feet parallel, it’s not necessarily “proper form”. There’s a few solid videos out there that help figure out what might work best for you. Check out Squat University: th-cam.com/video/ubdIGnX2Hfs/w-d-xo.html
Nope, it is your own biological difference. If you can do a sumo sit (toes pointed outwards and knees following the same way) and go deep in that position, your hips are fine. That just means your pelvic bone is in the way and no matter what you do, you'll never be able to deep squat with toes pointed forwards and knees parallel. You just need to know how your body works.
Wouldn't it be a much better idea to stretch the hip flexor and IT band?
Not for this motion, no. The hip flexor will be placed on slack, not tensioned. And the IT band itself is hard (if even possible at all) to stretch, but rather you're often stretching the tissues that attach to the IT band. But even still that shouldn't be the main limitation in this position.
I can squat absolutely fine, do you want us to squat with knees on ghe wall? Do you account for tibia length here? I'm confused as to why I can't get my knees on the wall... perhaps the female pelvis is not incorporated on this mobility thought path?