Lacking Squat Flexibility

kingspice · 05-16-2008, 09:09 PM

Hi guys,
I've been wanting to do proper squats for a while now. However, I haven't been able to do them due to a lack of flexibility I believe.
I think I may be lacking in Ankle and Foot Dorsiflexion flexibility after reading up on here:
exrx.net/Kinesiology/Inflexibilities.html#anchor13355148

I've attached a video of me doing two bodyweight squats.
1. With my feet flat on the ground (can hardly go anywhere)
2. The other where my heels raised (which exrx page suggests) where I go through a wider range of movement. When I also do a wider stance my flexibility improves.

youtube.com/watch?v=Kl2FUVpcIog

I was interested on what other people have to suggest and whether they've experienced the same problems.

Should I just start squatting with my heels raised until my flexibility is good enough?

Also any comments on technique etc would be appreciated.

Thanks
Gareth

**Freak** · 05-16-2008, 09:16 PM

It's hard to tell because you aren't going down very far but it could also be due to lack of hamstring flexibility. Start stretching your hamstrings and this will help improve you balance as well and help you feel more comfortable. Maybe try hack squats on the machine and see if you can do those. Hope this helps.

Shwitt88 · 05-16-2008, 09:22 PM

cosign^

kingspice · 05-16-2008, 09:27 PM

Will give the hack squat a go. I think my hamstring flexibility is reasonably good but will keep stretching them as well.

What I've been doing at the moment is DB squats with my back against a swiss ball, which I guess is a similar movement to a hack squat and my range of movement is fine doing this.

**ZackKnight** · 05-16-2008, 09:32 PM

sure it's not just nerves?

that could always be a factor.

**Freak** · 05-16-2008, 10:29 PM

Behind the back squats are not for all people. You don't have to do them to get huge legs. You can do hack squats, leg press, deadlift (although I personally don't like these either), lunges, step-ups, one leg squats. Start from where you are at and build slowly from there with proper form.

xzethx · 05-17-2008, 12:11 AM

I thought if you can sit down in a low enough chair and lean forward it'll be the same form as a squat. So if you can do that, then it may just be your nerves which is preventing you from going too low.

Shwitt88 · 05-17-2008, 01:37 AM

core strenght is also really important when doing squats too, kinda doubt thats the problem though

**allstar** · 05-17-2008, 01:43 AM

yes, great advice there zack and also try lifting the weight afterwards, get the veins popping, get that thing ripped

Demon Knight · 05-17-2008, 06:14 AM

It could be a number of factors but you should definitely start a stretching and posture regime. Calves, Glutes, Hamstrings, Quads, Torso and Shoulders all need good flexibility.

This guy's Squat Rx is very good, helped my brother with his squat:
YouTube - johnnymnemonic2's Channel

Definitely don't squat with your heels raised!

kingspice · 05-17-2008, 07:41 AM

Quote:

Originally Posted by Demon Knight

It could be a number of factors but you should definitely start a stretching and posture regime. Calves, Glutes, Hamstrings, Quads, Torso and Shoulders all need good flexibility.

This guy's Squat Rx is very good, helped my brother with his squat:
youtube.com/user/johnnymnemonic2

Definitely don't squat with your heels raised!

thanks I'll check out the channel and keep up my current flexibility work that I've just started.

Whats the problem with squatting with heels raised?

kingspice · 05-17-2008, 07:42 AM

Quote:

Originally Posted by ZackKnight

sure it's not just nerves?

that could always be a factor.

lol nah it wasn't camera shyness.

My body just won't let me go any further.

monkeybiker · 05-17-2008, 08:08 AM

Your video looked a bit strange. I think I know what you were doing. You were holding your knees back so they don't go past your toes. However I suspect you are holding your knees back too much.
I just tried to do a squat holding my knees back and the same thing happened to me. If you let your knees move forward mor up to the end of your toes you should be able to squat deeper. Also a slighly wide stance should help with squat depth. Your limit of depth should be just before your back starts to round.
See if you can get a gym trainer to teach you the correct form as it's not a simple exercise to learn and many people do it wrong.