How To Squat Deeper - Improve Your Hip Mobility With This Adductor Exercise
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- Опубликовано: 2 мар 2021
- Learn how to squat deeper. Trying to improve your squat hip mobility and you're wondering how to increase hip mobility? Should your knees go out when you squat? What are the long term consequences of the knees out cue when trying to squat deep? Learn how to correct hip muscle imbalances that come from going knees out and get a deeper squat with this video.
This video shows you an adductor exercise that gets you deeper in the squat. It strengthens your adductors which improves your hip mobility for the squat.
The most trendy squat cue on the internet for the last decade has been knees out. But if you follow this squat cue, you may end up with a shallow squat and limited hip mobility. The knees out cue neglects your adductor and creates a muscle imbalance that will cause hip issues.
By activating the adductors in your squat, you can improve your stability and mobility. You will balance your hip muscles for a deeper, smoother, and stronger squat.
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This is amazing! I’m older and trying to get back to “sit to stand” without pushing off chair arms. My ability to squat is horrible. I think I’ll try my “mini-squats” with the yoga block and balance pad! Thanks.
Thank you! I follow many folks about this and you are the BEST! Thank you sooooo much!
Thank you! You are perfect explaining!,
Thanks for this.
Thank you! I'll try it this way
Thanks Matt! You have no idea how much your videos have helped me. Been to many doctors & physiotherapists in the past year to treat a bad fall I had last year...none helped. Your videos saved me! Really! Plus, your sense of humour is a riot! A million thanks from a committed viewer
Love this!
Thank you. I love your hip and glute videos
Thank you so much for this. Please more adductor exercises mine are so weak.
Love your videos, always so helpful, thank you!!
You are so welcome!
Good point, varying knee in and out to build ALL the working parts.
Thank you for the video! Sending you love and appreciation for continuing the videos. You are helping so many people.
Thank you so much!
Magnificent! I'll try it tomorrow and give you my results.
Its like these vids are made for me lol thank you. I have issues with my knee an hips popping
ALL of your videos are very useful, practical and correct in application. I love them all and your hints of humor also help keep things interesting! LOL :)
Cool! Interesting to hear the other side of the collapsed knee story. As someone who used to chronically collapse, this definitely has me thinking.
Thanks. I've had very tight adductors on my right side for four years. I really hope that this will help. I'm one of those who has probably also seen too many of those "knees out" videos.
Thanks for the tips! I'm able to squat this way quite easily, however I feel a lot of tension and then quickly aching in my shins/the front of my lower legs. Raising my heels does help somewhat. I guess I'll need to keep practicing!
Thank you for the reminder to fix the muscles and not be afraid of your bones!
Holy cow!! This just made me realize how tight my calves & shins are!!
i appreciate your commitment to hip health. i've watched your videos going back to 2014.
i've recently been trying to address anterior hip rotation (not anterior tilt). it seems this would be relevant to helping that imbalance? (i understand this is not meant to be a means of obtaining formal medical advice)
At 65 I've found a lengthy warm-up before squats is essential. I use a couple captain chairs and lower myself repeatedly with arms and legs. After some hiking my it bands were super tight and they got stressed when squatting so I had to cease doing it for a while. Also quad stretches.
Mark Wong from Posture Direct here in Australia does a crazy stand to deep squat in like 3 seconds.
I agree 100%, I’ve had groin hip pain for two years and a powerlifter who was told knees out and coming out of the hole more knees out, which then just happened to give me groin strain, fast forward and I’ve started squatting again and like the Chinese team out of the hole up I bring my knees in a little and pop straight up, adductor Mag is a massive muscle when going from flexed to extended hips.... and nobody trains them!!! Great tip thanks for a prehab and rehab exercise.
Thanks my friend u r the Best ! I feel great no medication just exercise & rest , diet ! Thanks
Wonderful!
I have a video idea for you. A stretching routine to help gamers. Like a full routine to reverse forward shoulders, forward neck and lumbar lordosis. Tight hamstrings, glutes, tight hips. I have issues with all these and a put together guide that is not that long and a pdf with all exercises would be amazing.
Please can someone explain the whole knees behind toes thing
I have exactly the opposite issue as my knees tend to curve inwards when squatting. Any suggestions? I believe it has to do with hamstrings and adductors influencing knee pressure, but can’t work out a way to sort this...
With kness-in my knees are making some scary crack/grind sounds. It doesn't hurt, however, if I have my heels elevated slightly as you show. Is this something to work through? Thanks for your videos.
Can you recommend where I can find the foam pad you’re using to elevate your heels?
lifting weights and squatting for almost 15 years now, never like the kees out cue, always felt wrong, but everyone said it's the right way, developed knee pain, hip pain(functional impingement) and other problems from it, it's so hard to unlearn that stuff, my hip internal rotation is pretty much non existant but the daily pain is getting better since i've startet to implement your hip internal rotation exercises in my warmup
Hey Matt, adduction strength, some good contractions but not extreme, has been massively beneficial over the years. I've always been excessively knees out which lead to what you went over in the video. Much appreciated for the validation, so to speak.
Thanks for sharing!
Hi will fai fix help much with OA and pinching from labrum damage at 12 o'clock as it seems there will always be pressure there when compressed?Tyring to avoid resurface op.
Thanks
My both hibs are fused from last 10 years. I can't able to sleep in a straight position 45 degree I am folding my knee then I am feeling comfortable. Dr suggest me surgery is compulsory. I am 37 yrs old. Plz suggest me.
How should I address a pinch in the front of my hip during this? I tried posteriorly tilting my pelvis and it helped a little, but any advice? (My hips are stuck in external rotation btw)
My hips are weak and I'm noticing that if I just squat my hips hurt. Gotta add stiff legged deadlifts and then it's all smooth sailing.. I'm 45 and my family all has hip replacements. I also add certain hips flexor exercises so far so good. Smashwerx has a video called stop stretching your hips.
should knees track over toes in this drill? is knees over toes a universal squatting rule?
knees over toes helps if you're doing a million squats in a specific workout routine and also if you're lifting something extremely heavy, but your hips should be able to turn in or out while squatting down, there's less stability when the knees are turned in, so you wouldn't necessarily do that with both knees in your day-to-day life, but getting in and out of positions at times, may require you to do that motion, that's why it's a good idea to practice these motions so that are your anatomy and brain are familiar with it in order to prevent injury (muscle spasms, etc.). When you're doing several reps of squats in a workout routine, personally I do keep everything pretty lined up, but I also add in some squats that are like the ones Matt shows here, at a much slower pace so that I'm training the correct muscles effectively without excess wear and tear. The body is very dynamic, I'm not a huge believer of "hard fast" rules when it comes to the movements of the body, because there are many nuances, you have to work with what you've got going on in your body at the moment and keep doing things to challenge your body within reason and safety. I do keep myself from doing too many repetitions of anything and keep changing things up so I body doesn't get stuck doing the same thing over and over in the same exact way.
I'm watching this so I can skateboard better!
What happened to never letting your knees go past your toes? Is that out the window now too? I live in Thailand now. It amazes me to see Thais flop down in a deep squat so easily and often stay there for quite a while.
Getting confused now...was banded squats to go deeper,for gluts...now adductors to go deeper?
can you do this laying down , like a squat stretch on ground and mimic the squeeze
Yup!
i feel like i have the opposite problem where i cant squat deep with my feet or knees far apart
I'm doing the FAI fix. I have limited internal rotation but my adduction is okay. Should I add this to my routine?
Do what's in the FAI Fix for your limited internal rotation. That said, it's rare to see someone bad at internal rotation being good at adduction.
Are you still keeping the knees over the feet?
I have knee problems, I'm confused
My knees are going in front of my toes.
Is there a way to strengthen the knee to do squats better?
The knee is a joint. You don’t “strengthen” the knee. You strengthen the muscles around it. Calves, quads, hams, glutes.
@@inspirationaltrap Thank you! Your videos are really great. Do you mind if I reference them to my clients in person or online?
Munchkin is huge now! 😘
I don't think I would be able to do this my hip any knee impossible 🙄🙄
I do adductor and abductor machine like crazy
I really want to do this asian squat. i live in cambodia. i am Jehovah's Witness. We go to the people's homes. They squat. But, my left leg below my knee and right above has pain when I try. maybe my hamstrings? Or weak knee? What to do. Try to strengthen those?
2:16 Squat while squeezing yoga block to activate adductors.
When I was working at the airport we had some old Chinese passengers waiting for boarding siting in deep squat position chatting and laughing for more then half an hour I shocked and jalouse lol
Ancestors approve. ✔️
I can see how this can help my twerking! Thanks!
Fai friendly?
There is nothing that is FAI unfriendly. The only thing that is "bad" for FAI is continuing the same mindless movement habits that get you in pain in the first place. Everything else comes down to identifying your specific muscular weaknesses and areas needing improvement.
Always Think Muscles. 👍
Hmmmm🤔
Check email plz
Who squats better? The Asians or the Slavs?
Need a squat off 😆