Increase Squat Mobility FOREVER!
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- เผยแพร่เมื่อ 19 ก.ย. 2018
- CONQUER CALISTHENICS 💪 fitnessfaqs.com/programs
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In this video FitnessFAQs will teach you how to increase squat mobility permanently. The following squat mobility drills and exercises will increase ankle and hip range of motion. It's important to choose the right exercises to get a lasting effect for the squat. Simply stretching over and over won't build strength where it is needed, a common issue with yoga.
We will be using the hip flexor march, glute bridge, side plank and hip internal rotation exercises on the floor and in the squat. For the ankle, we'll be doing some calf stretches with both a straight and bent leg. We'll conclude the ankle series with some tibialis anterior strengthening to get the knees over the toes. To bring everything together the overhead squat is one of the best mobility exercises.
Use the provided squat mobility routine daily to get the best results.
Music:
/ reaching-out-1 - กีฬา
My Calisthenics Programs:
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4:31 what's the alternative/variation for that exercise? Sine we can't do the squat.
REALLY great one √√ -- BUT to give it even MORE depth you should have pinpointed those areas graphically you were talking about, since many viewers (incl, myself …;-)) are NOT familiar w/ the medical-terms/names …;-)) Maybe you could still add them ?? Else: TOOOO pity, since the Tutorial is REALLY -»GREAT one √√
What kind of shoes were you wearing in this video?
For anyone wondering, I have been doing this for 5 days and I notice an insane difference. It really is worth the effort
Thanks for this. I came to the comments section to see how quickly I'd expect to see a change
@@NamhlaSithole you're welcome!
Do you do this before doing your squats ?
@@PureOriginz yes as well, just at home and then i walk to the gym
could you squat before this though? ive had real trouble for aslong as i remember i did ido portals 30 min squat sit for 6 months with shoes on and elevated heels to very little improvement. i cant bodyweight squat without falling forward..
Thought Id add the time stamps for each exercise so you can jump to each exercise or just use them as a reminder of the order and placed the routine at the top so you know what you are doing, Im going to start this for my orn flexibility issues.
The Routine : 7:31
Squat Routine ( Daily )
* Hip Flexor March 2x10 L/R
* Glute Bridge 2x10 L/R
* Side Plank 2x30 - 45sec
* Seated Hip ( Internal Rotation ) 2x10 L/R
* Squat Hip ( Internal Rotation ) 2x10 L/R
* Calf Stretch 1-1.5min L/R
* Knee to Wall 15 L/R
* Tib Ant Squat Front-Back 2x10
*Tib Ant Squat Side-Side 2x10
* Overhead Squat 3x10 ( 20 secs )
Hip Mobilty :
Hip Flexor March 1:05
Hip Flexor March ( Resistance Band ) 1:47
Glute Bridge 2:24
Side Plank 3:04
Seated Hip ( Internal Rotation ) 3:49
Squat Hip ( Internal Rotation ) 4:30
Ankle Mobility :
Calf Stretch 5:08
Knee to Wall 5:37
Tib Ant Squat 6:05
Tib Ant Squat 6:30
Overhead Squat 6:42
Hope this helps everyone.
Chris Flynn thank you
You're breathtaking
you are a LEGEND my man
The real MVP. Cheers.
Very helpful Chris.
hip flex 1:00
glute bridge 2:30
slide plank 3:10
seated hip ir 3:58
squat hip ir 4:35
calf stretch 5:12
knee to wall 5:40
tib ant squat 6:08
overhead squat 6:46
squat routine pt1 7:35
squat routine pt2 7:39
Thanks man
Thank you dawg
Thanks
Thanks homie
MVP
I have been doing this routine for a month, 5-6 days a week,takes about 30 minutes. I noticed a great improvement, always suffered with hip pain while squating with weights, now I am getting back to squating without discomfort. Really changed the game for me, much appreciated, Daniel.
How does it feel like now ?
Try squatting with kettlebells. Allows for full range of motion
This is an excellent exercise in seeing how frustrated I can be with my body before having a mental breakdown.
Tyler heard I hear u
Yuuuuuuuuuuuuuuuuuuuuup
Why? Who cares where you're at now, if you're working on improving that's all that matters. If you're slightly better today, than you were yesterday, that's something to be happy about.
The quality of this is just incredible... You're leaning toward perfection Daniel...
Well he was leaning in the previous vid.
L'âme En Chantier yeah man the quality of this is pristine
It IS!!
I feel so weak now.
i m 59 started to do those exercices 2 month ago the improvement its AMAZING
Did you do it daily? How often should I do them?
I'm 80... and have trouble with everything... lol. You give me the clearest and most defined way to strengthen my body, so I'm trying it. Thank you so much for your demonstrations and explanations.
So, how's it going?
Not to be insensitive. Genuinely wonder if small footprint is still with us due to the pandemic🤔
@@cameronprice6118 Lol
The one 80 year old grandpa who says "lol"
If others are annoyed that the routine isn't on one page like me.
Dailey Squat Routine:
Hip flexor march: 2 x 10 L/R
Glute Bridge: 2x 10 L/R
Side Plank: 2 x 30-45 Sec
Seated Hip IR: 2 x 10 L/R
Squat Hip IR: 2x 10 L/R
Calf Stretch 1-1.5 min L/R
Knee to wall 15 L/R
TIB ANT Squat (front-back) 2x10
TIB ANT Squat (side-side) 2 x 10
Overhead Squat 3 x 10 + 20 sec hold
thanks bro
Thank you so much
Thanks for this
What's L/R?
@@taliayousef6187 Left / Right
can we get an upper-body mobility video as well, I think a lot of people suffer from tight shoulders and hunched backs.
Essential info addressing a skill that I've been struggling with since starting calisthenics. Everybody "knows" the squat, but not necessarily the breakdown and how to fix sticking points. This video is gold. Thank you.
DUDE. Please make similar video about elbows, shoulder, neck, back (spine)!!!!
I just feel like of all the videos I've ever watched of squatting, improving squats, mobility, stretches etc, this video has just summed it all up in such an easy compact way. Life changing. Thank you sooooooo much!!!🥰🥰🥰
Literally saved my squat, I was finally able to squat deep but my hip extensors started to hurt, started doing these mobility drills and
Boom! No pain
do you do this before squatting?
Silly Me do it after a workout. Also find other machines that target the same group muscles as the squat like the leg press
PT of 12 years. One of the best videos on this topic I have seen. Great work.
Been doing this for about 3 days and I just "got" the internal hip rotation on floor. Feels really good and rotates with ease and no pinching. Thank you!
I truly love this channel man! I love how you tend to focus on doing exercises correctly and with maximum efficiency. Everything and I mean everything you have taught has not only improved my calisthenic exercises, but everything from weight training, swimming, biking, and general movement feels so much better. Keep it up Danny thank you!
The quality of this video, from both an informative and visual aspect, is on another level
Thank you
Thank you so much for this routine.
The hip flexor exercises not only helped my squat, but helped me address some postural issues that I've been dealing with, and this greatly helped.
Those internal rotations while in the squat is so difficult for me right now. Thanks for this video, it’s been really helpful
Best video I have ever seen in squat mobility
A very well explained and complete description, with excellent illustrations. I have followed this channel a few years, I am 57 and pleased for the help. Thank you. It is wonderful to see the application of reasoning to the problems of mobility.
One of the best instructional videos on the subtleties of squat strength I have seen online. Thank you sir
I needed this. Thank you, Daniel. I was afraid I'd have to live without proper squatting all my life! Not so!
2 days in and massive improvements!
Keep it going guys, you can do it!!
WOW, a friend of mine sent me this video cause he know ive been struggling alot with hips and knees.. I am so glad he did, cause after just ONE workout doing this i can tell its just the exercises i need, and in perfect order. THANKS!
Great video Daniel! Im glad to see a streamlined mobility video for the squat. Glad to see a video with athletic exercises, and not overwhelming to integrate into a program. Keep it up!
Ido portal has inspired me to change my life. I am 47 and on disability.
Last year I was literally unable to get out of my bed without a physical and mental battle.
I have completely flipped the scrip.
I wake up and start my day @ 4am now and start training my body, mind, and spirit.
My friends are like what are you training for?
MY LIFE!!!
I want to be able to move freely again!!!
I want my body back.
And I’m taking it.
Thanks IDO PORTAL!!!!!
And thanks to everybody making these video’s.
#Movecauseyoucan
Perfect!!!! ❤️🙏🏻🙏🏻 this is what I needed
Such a well done video. Thank you, sir.
The quality of knowledge in this video is more than amazing, it's gold.
Thank you so much! Just did this one time over and noticed a significant range of motion improvement and comfort of the positions! Will definitely continue!
Great vid Dan! Been following you since '11.. Amazing video as always, keep it up!!
Supremely helpful, enlightened tutorial - cheers
Great video. Lots of points to think about and work on. I really appreciate your clear, no nonsense presentational style!
This is amazing. Your explanation and modelling of the exercises is fantastic
This is the best tips for me thank you Daniel👌
This is great. I have been doing this every morning for the last 14 days. Takes about 35 minutes but I do everything super carefully plus also a few other stretches. I can say it works, I got much better in most of the exercises from the routine. My squat feels better as well although I feel I still need more mobility in my ankles and my hips. Therefore I am now switching to another squat routine from this channel that focuses on those (the video is called "The Squat Solution (FULL MOBILITY ROUTINE!)").
One tip: If you do this, you need to be very deliberate. Be present when you exercise. You get out only as much as you put in.
Such a perfect video. Thanks man, information of this it's pure gold
soooo much knowledge in 8min ! thanks a lot mate, you're doing a great job, you're such an inspiration
Such beautiful structure strength and balance thank you
Very helpful! :) thanks for sharing, greats from Bulgaria
This video is absolutely perfect, thank god for people like you!
Did these exercises 8 times in the past 2 weeks, they work tyvm
Hi, thanks for the content. What kind of tips you have about improving the comfort of the knees in deep squat position?
Squats have always been one of the most difficult for me. Atleast the form has been majorly difficult my whole life until the ideas you just gave in this video. I appreciate the help
This video is a life changing event, Daniel! Thank you so much!
i watched this video 15min ago. did everything you said... my sqauts have improved drastically already. THANK YOU
Did the routine once and I was able to squat deeply without falling backwards for the first time ever.
Gonna work a lot to fully master it.
This video was a life changer, definitely the best calisthenics channel on yt.
Any updates?
@@ke722nzo8 sorry bro, I actually stopped working out some time ago, even though I was quite impressed when I realized I was still able to deep squat after months of inactivity , luckily I am going to get back to it very soon, wish you all the best.
@@dan0_0nad76 damn no problem bro, i am falling backwards to now so idk. Good luck in your training to :)
@@dan0_0nad76 so ?
@@dan0_0nad76 Any updates?
Excellent!
Routine:
Hip flexor march: 2x10 L/R
Glute bridge: 2x10 L/R
Side plank: 2x30-45sec
Seated hip IR: 2x10 L/R
Squat hip IR: 2x10 L/R
Calf stretch: 1-1.5min L/R
Knee to wall: 15 L/R
Tib ant squat(front-back): 2x10
Tib ant squat (side-side): 2x10
Overhead squat: 3x10 + 20sec
These exercises REALLY HELPED ME, thanks so much for posting this!
This is the perfect routine I was looking for. Thank you!
I like that Tib Ant squat!
What us a Tib Ant sqaut?
@@alexanderfriis1 Tibialis (= related to the tibia bone) anterior (= on the front side) is a muscle on the frontolateral (= sideways on the front) side next to the tibia ‘shin bone‘. If you do a dorsalextension (= pull your foot up to your nose) with your foot, you can see, how the tibialis anterior contracts next to the frontal bone. I’m just watching the video right now, but a tibialis anterior squat, should be a squat working and engaging the tibialis anterior muscle.
I just did it, it's crazy how it released my hips !
jean boudur and according to your picture you had to double the work load , that deserves a treat 🐶
Your video is very formal and excellent detail. Thank you for posting! These will help with everything from squatters looking to improve their form as well as piriformis syndrome
This is, so far, THE BEST video I have seen on improving form in the squat. I battle with doing a proper squat, so I will definitely try these ideas. Great content!
how did it go
4:29
"Now get into a squat"
Me, here because I literally can't do a squat: "Guess I'm fucked then."
Same
I'm trying this routine out today! I've done another 1 a while ago.. before I injured my knee again.. but for a couple months i'm training legs again and with youre knowledge I definitely know this is a good one! Looking forward to those squat mobility gains that this will bring me!
Any updates?
Quality video. Found the side plank for general leg prep the best before a match. Unreal👍👍
One of your best videos ever!
Greats from Brazil!!!
Very helpful. Can you do a video about shoulder mobility too?
He has a video where he shows lat stretches for handstand/overhead mobility.
@@michaelcrowley9993 Thanks,I jist found like 4 video about that
He did
Most AWESOME squat video I've ever seen, and I have been training/dancing for yrs!!!
I just was to thank you for making this workout. I'm a powerlifter that struggles with depth and I've been doing this work out for a little bit, and it's helped out a ton. Thanks.
Great minds think alike eh ;)
Great minds think alive
grey mice high alai
Cheese grate sphinx asteroids
Great bodies think alike
What would you recommend for people with ankle impingement?
Best video om maskering the deep squat on TH-cam!🙏
Best video I have seen to improve movement in the squat, thank you!!
A video on leg strengthening to eliminate bending knee pain also?
My knees hurt whenever I do squats that low. I'm wondering if I do the exercises he suggested if it will fix the problem.
Can I do this routine like a warm up on leg day? Or you recomend to do it on days off? Nice video by the way!
Do it on leg days since youre gonna do squats. Itll be better when you do them in leg days, your squats are going to be easier. But also the side planks you can do them any day.
Holy cow do I need these! It may take me a while to get to square one. Thanks and kudos for a well organized, enjoyable and well researched presentation.
This is an amazing video as are all of your videos Daniel. I have never been able to deep squat and stumbled across this video and decided to give it a go. I always believed my lack of ankle mobility was my problem with not being able to deep squat. I can't believe that after 10-15mins of emulating the exercises in this video I went straight to my deepest squat ever. Seriously impressed many thanks. Highly recommend.
Daniel is the GOAT
He is clearly a human being. Daniel, I apologise on behalf of such ignorant and insulting viewers. Unbelievable and disgraceful!
@@commentconnoisseur1001 lol 😂
@Peter Hofmann oh did he? I didn't realise! My apologies William!
@Figel the Great That moment when I don't know if you are sarcastic or actually serious
Daniel Cormier?
4:32 if i was able to get into a squat, i wouldnt be watching this video in the first place.
Right!😅
It’s been day 2 and now when I try to squat deeper it doesn’t hurt that much
I think he said in the video that you can hold onto something so you can get into the squat position
Ive added a few of these movements into my warm up routine. It was definitely difficult to begin with but ive noticed a HUGE difference.
Champion, just the video I was looking for. Great stuff!
Can u do this if u have knee pain
Can you do this all before squats on leg day?
Excellent tutorial , thanks for sharing.
This channel never fails to deliver!
My knees have trouble bending inward. Any exercises for that?
AUGUSTALLEN28 strengthen gluteus medius
I have hip FAI surgery on tuesday, wish me luck
Good luck from my cat and I
Thanks guys. Went well, shaved some off of the hip to make space.. think it will be good. Can't wait to train again.. cheers, have a fantastic weekend everybody
Good to hear dude. My cat yawned in approval
How are you feeling/performing now Lars?
@@Eric3Frog Hi Eric, - so far so good. Still haven't really tested it that much yet, been around 10 weeks. Doctor told me to expect worsening of symptoms between 3 and 6 months, before it gets better.. we'll see.. but I feel much improvement already. I am allowed to squat but only to add 2 kg to the bar every 2 sessions.. right now I'm at 36 kg (lol) but the point is that movement is much better,, and I don't feel any impingement when squatting into the hole.... fingers crossed :) cheers
Been doing this for 8 days and just did my first proper-form set of squats. Thank you
This video is invaluable, thank you!
Nice video Daniel! My knees give a loud pop when I squat. Does weak glutes may be contributing to this pop!?
it's ok if it's painless...joints have "air bubbles" in them, wich sometimes pop.
Tight it band. Foam roll it.
It's painless but I wounder until when!? But this is not your normal pop. It's more like the bones are coming off.
I am 32, have had popping joints since my teens, some pops are louder that others but again they don't mean much if painless. If you' re concerned about it anyway, you could work on lower body mobility and foam rolling/see a doc.
@@thexpto51
Do you do dynamic stretches?? If no, that's PROBABLY what you need
My squat is very limited when my feet are parallel, but as soon as i turn them outwards, i can go ass to grass... should i work on the parallel feet squat or am i fine? Great Video!
Dont force something that you are not even a bit comfortable to begin with. It's a matter of Hip mobility AKA the capsule and how your femur (the bone the quad sits on) fits in there. In your case and mine, a little rotation is needed.
Your hip external rotation is probably limited, that's why you have to turn your feet out to be able to squat deep. Look at some hip external rotation mobility exercises and stretches.
Hip structure influences your strongest squat position. Everybody's different. Squat the way you feel strongest in the bottom position. Experiment with stance width and feet angle and see what feels most natural for you.
What LAGman91 says is true. It's about your bone structure. There is no one size fits all technique.
That's normal, everyone is like that.
thank you for your videos. just the sound of your calm, soothing voice gives me hope I can "squat" without pain someday. (instead of losing weight. perhaps I'm losing my mind)
Amazing content! No bs and straight to the point!
what kind of moisturizer do you use
@@meka19953 sweat
Shake 😂😂😂
This routine is brutal.. or I'm just really out of shape XD
Great information and demonstrations! Thank you so much!
Thank you sooo much for this
Poor shoulder mobility for front squat video please?
Muhammad Nasr do you know it’s your shoulder and not your triceps being tight?
@@MrThatonebitch I don't know really how to figure out which one is tight ? maybe both.
Lift your arm straight in front of you as high as you can, if you have good range of motion with your arm straight then it’s probably not your shoulder. Do this movement again with your arm bent, with your hand on your shoulder. (Try not to force the motion, you could start arching your back to assist if there are mobility issues, do the movement as far as your body can, not as far as you force it. This is just a test anyway) If it does not have good range of motion, or feels uncomfortable in the tricep/posterior shoulder area, it might be tight triceps. If it isn’t the triceps, and your shoulder still feels off, then unfortunately you’re back at square one. Good luck! Hopefully it’s just tight triceps, that’s an easy fix but important to always warmup and stretch your whole body!
@@MrThatonebitch thanks alot 🙂
I would recommend you to work towards being able to do back bends. That will benefit both your wrists, shoulder mobility, hip flexor and thoracic spine mobility.
I cant do the squat hip (internal rotation)
Tuff luck then.
Very professional and useful advice as usual. I really respect your team. Keep it up guys 💪
One of the Best routines for hip mobility I have seen!
It is my KNEES that won't let me squat. :(
Me too... That torn meniscus...
What options do we have people ??
What brand of shorts are you wearing?
It is not the shorts, it's the LEGS!
@@rawlawgirl You mean the clothes don't maketh the man? damn.
Adam I think they are Aussie company Echt. Maybe a previous version of the Force knit shorts.
Fred Perry
best explanation and exercise video. Well done!
I knew I had hip issues. Thank you for this premo free content. It came right as I was in the gym. I went through this routine with much difficulty but still able to perform all the exercises.