If you’re having difficulties on how to squat lower, then this quick explanation should get you started on the right foot. I recently got a question about this, and thought I’d write you guys a quick response. Here’s the questions:
“Most of my workouts during the week include squats, but not matter what, I just can’t seem to get that low. Any tips or stretches or exercises to help me get lower in my squat?”
Squatting properly into lower depths requires good balance and hip, ankle, and shoulder flexibility and mobility. Performing these few simple stretching, mobility and corrective exercises will help bring your squat game to a whole new level.
Fixing the “BUTT WINK”: The butt wink is one of the MOST common flaws of a squat. When squatting into lower depth depths it’s very common for the butt to turn in and the lower back to round. This happens when the pelvis shifts from an anterior tilt to a posterior tilt. Most people think this a strength issue. It’s NOT! 90% of the time it’s a hamstring mobility Here’s a few tips to fix the wink:
1: hamstring mobility: a Lacrosse ball is the best way to attack hamstring tightness. Place the ball under your hamstring muscle while sitting up on something like a chair, table or box. The pressure you can apply to tight spots is better then a foam roller
2: ankle mobility: The Psoas quad strech is an effective way to get down in a lunge position with your knee on the ground. Use something for cushioning like a blanket or a pillow. Squeeze the glute of the rear leg and drive the knee back and into the ground, while having the hip sink down and forward.
Now you’re ready for a test drive!
Corrective exercise: the Goblet Pause Squat is a great way to build strength and stability in deep squat. Grab a kettle ball with both hands and hold it close to your chest. Stand just wider then shoulder width apart and squat down until your hamstrings are touching your upper calfs. Pause and hold for 3 -5 secs the push through your heels and return to a standing position.