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Squat Better

This document provides corrective exercises to improve the ability to squat fully. It describes two poses, the Blaster Pose and Runner's Lunge, to specifically target improving hip flexion and ankle dorsiflexion mobility. The Blaster Pose stretches the posterior chain muscles to improve hip mobility while lunging one leg forward. The Runner's Lunge stretches the calf muscles in two variations - one with the back leg straight and one bent - to improve ankle flexibility. Both poses should be held for two minutes while breathing deeply and are designed to lengthen tight tissues over time.

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JRD B
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130 views4 pages

Squat Better

This document provides corrective exercises to improve the ability to squat fully. It describes two poses, the Blaster Pose and Runner's Lunge, to specifically target improving hip flexion and ankle dorsiflexion mobility. The Blaster Pose stretches the posterior chain muscles to improve hip mobility while lunging one leg forward. The Runner's Lunge stretches the calf muscles in two variations - one with the back leg straight and one bent - to improve ankle flexibility. Both poses should be held for two minutes while breathing deeply and are designed to lengthen tight tissues over time.

Uploaded by

JRD B
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FIX YOUR SQUAT – FAST!

Corrective Exercises to Squat Deeply

Squatting is one of the most basic human movements, but because of chairs,
seated toilets, and modern shoes, most of us have lost the ability to do a full
squat. The good news is that you can get it back by working on your hip flexion
or the dorsiflexion of your ankles – or both.

The first pose in this chart works on stretching your posterior chain muscles, to
improve mobility in your hips. These include your glutes, biceps fermoris and
hamstrings. The second and third pose are variations of the same stretch and
tackle your calf muscles (specifically your gastrocnemius and soleus) to help
improve mobility in your ankles.

IMPORTANT TIPS
These poses should always be done after a workout, never before. This is
stretching with a capital S, meaning it’s very intense and is designed to affect
change in your soft tissues.

©YOGABODY LLC
BLASTER POSE

This stretch is designed specifically to improve hip flexion.

• Start off on your hands and knees, with a cushion under your left knee.
• Lunge your right foot forward, outside of your crawling hand and rest
your forearms on a stool in front of you.
• As you feel comfortable, you can load your hip more and more by wiggling
your foot forwards to go deeper into the stretch.
• Drop your head, relax your muscles as much as possible.
• Hold for two minutes, inhaling through your nose to the count of four,
exhaling through your mouth for eight.
• Relax, move your stool out of the way and bounce in Child’s Pose for a few
seconds before repeating the pose on the other side.

©YOGABODY LLC
RUNNER’S LUNGE

This pose is designed specifically to improve ankle dorsiflexion by stretching key


calf muscles.

MINUTE 1 – STRAIGHT LEG


• From a standing lunge position, with the stool in front of you, bend your
front leg and keep your back leg straight, your heel firmly planted.
• Place your hands on the stool, keeping your arms straight and driving all
the weight into your back heel.
• Hold for a minute, inhaling through your nose for four, exhaling through
your mouth for eight.

MINUTE 2 – BENT LEG


• For the second minute of the Runner’s Lunge, bend your back knee, so
both knees are bent past your big toes, but continue to drive the weight
through your back heel.
• Hold for a minute, inhaling through your nose for four, exhaling through
your mouth for eight.

©YOGABODY LLC
More from YOGABODY
YOGABODY is a leader in science-based yoga classes and professional training
courses with over 23,000 teachers in 41 countries. Founded by Lucas Rockwood
in 2006, YOGABODY publishes weekly educational content for students and
teachers alike. Find links to helpful resources below.

• Subscribe to YouTube videos

• Lucas’ Teaching Schedule

• Weekly Podcast

• YOGABODY Store

©YOGABODY LLC

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