Leg stretches for DL & Squat

funkey_monkey

I've noticed I've got some difficulty with the DL & squat. I'm attributing these partially to improper stretching prior to exercise and cycling.

I try to stretch out my hamstrings and hips, but it is not getting me to where I think I need to be. I know my adductors are quite weak and I'm trying to build them up.

What forms of stretching are easily done for hams/hips/abductors/adductors?

I'm looking for something I can do at home Work as well as as gym warm up.


Tonight Iw as trying to do DL, but my hams & hips would not allow me to sink low enough to start in a correct position.


Any advice/links appreciated.

I've been doing this before each lower day for the past couple of weeks and have noticed huge improvements:

I roll my hamstrings, calves and the soles of my feet with a rubber ball too, as well as statically stretching my calves and hamstrings—either by doing some light good mornings or holding a 20kg plate and leaning over. Takes about 30 minutes but 'tis fairly good.

.ak

Yeah a good roller really helps.

Also have to tried warming up with bridging or other forms of hip extensions? Helps me get that extra inch or two going down.

deadlybuzzman

I find at the end of a warm up sitting in the bottom of a squat with a lightish weight for 30- 60 second sets to be quite good for improving your range of motion.
Plus it's got a very clear carry over to actual squatting which is no harm

funkey_monkey

My warm up and cool down are low as possible squats with approx bodyweight on the bar.

I do calf stretches between each set of calf raises. Prior to squatting I try to stretch out my hamstrings and hips using:



I am trying to build up my adductors & abductors as well.

I 'try' at work to do a series of unweighted squats in order to stretch out the hips and stay in the low position in order to concentrate the stretch.

Alf Veedersane

Are those pictures from a Robocop montage?