Squats are challenging. Your body must be warmed up to a certain extent and be flexible enough to perform a squat successfully. Doing warm-up stretches before getting into a squat position can help you go deeper and get maximum benefit. Below are five stretches, according to Brisbane gyms, that you can do to improve your squats.
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Leg Swings
Leg swings are a dynamic stretch that you can do before squats. They increase blood flow to the tissues in your hips and help warm them up. Properly warmed-up hips will improve your range of motion when you squat without stiffness or pain. The leg swings will also help loosen your primary squat muscles, like the glutes, hamstrings, and hip flexors. Below is a step-by-step guide to doing leg swings:
- Keep your feet together. Hold the squat rack with one hand for balance.
- Kick your leg up to your hip level. Ensure your foot is flexed
- Then, without bending forward, swing your leg as far behind you as possible
- Do ten repetitions of these swings on each side.
Ensure your core is tight when performing this stretch. Your upper body shouldn’t move as your legs swing. In addition, remember to swing your leg only till you feel a gentle stretch. Your leg will move farther and higher as you get warmed up.
Wall Facing Squats
Wall-facing squats are another stretch that you can do before doing squats. Your knees will be pushed out when you face the wall. This position will also engage your glutes. Your glute stabilizes the hip joint when you squat. Engaging it will let you squat deeper without putting pressure on your knees or hips. These are one of the best stretches to prepare your body for squats. They also help your back. Listed below are the steps to perform a wall-facing squat:
- Stand one or two feet away from a wall. Keep your feet shoulder-width apart and point your toes out slightly.
- Lift your hands over your head.
- Sit into a squat. Keep your hands straight and look forward.
- Squat a little lower with each repetition.
- Do this stretch 10-15 times.
You can move a little away from the wall if you cannot squat full length. Once you get warmed up, you can move a little closer. Ensure your core is engaged and your spine is neutral during this dynamic stretch.
Lunges with Twist
Twist lunges work on your hip flexors and loosen them to help you squat better. The twisting part of the lunge will warm up your back and core. Below are steps to performing a twisted lunge:
- Keep your feet at hip-width from each other. Ensure your core is engaged
- Put your right leg forward as far as possible to get a deep lunge
- Turn your torso to the right side and reach your right arm towards your leg behind.
- Next, turn your torso back to the center and bring your left leg in to meet the right leg.
- Repeat the same movement on the other side
- Perform this stretch at least ten times on each side.
Stay focused on your form when doing this stretch, and keep your torso straight as you twist.
Ankle Rocks
Ankle rocks are another important stretch to do before squats. They open up your ankle joints and release any tension or stress. They also warm your calves, feet, and ankles and improve flexibility. To do the ankle rocks:
- Sit in a kneeling position on your right side
- Keep your left foot behind and in a neutral position
- Ensure you are not sitting on your toes
- Using your hands, gently drive your knees toward your toes and back
- You can also lightly rest your left hand on the ground for stability and balance
- Repeat the stretch on the opposite side.
Ensure your core is engaged throughout the stretch and flex forward only as much as comfortable.
Wide Stance Rocks
The wide stance rocks improve the engagement of your hip muscles and reduce stress on your knees while squatting. They also activate your inner thighs and strengthen your lower body. To perform the wide stance rocks, you must:
- Sit down in an all-four position
- Slowly move your knees wider than hip-width.
- Support yourself with your forearms and rock your body forward while lowering your hips closer to the ground.
- Then, sit your buttocks back on your toes and repeat the stretch
- You must slowly be rocking in and out of the stretch.
Your body must be warmed up before you attempt a squat. Therefore, stretching before performing squats can help prevent injuries and other adverse effects. If you are looking for gyms that can help you perform squats and other similar complicated exercises, you can use Gym Finder. They can help you find gyms, fitness studios, yoga studios, and 24-hour workout centers with their extensive database.
