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I’ve used a few mobility drills with some success but it still is somewhat painful to squat. Any suggestions?
Have you looked at things upstream and down stream of the hip that can be impacting the bottom position of your squat? You could be compensating within the system somewhere that could be slightly changing your positioning which is causing the issue. You may not be aware that the compensation is happening.
It could be your ankle, knee, low back, something in your gut.
Where you see the issue isn’t necessarily where the issue originates.
I’ve worked with the hip and the quads thus far, I will add some to this what’s some good upstream drills i can use?
Try all the musculature on the outside portion of the hip as well as the “glutes”, “quadratus lumborum” and hip flexor wad. Also, when my “hip flexor” is tight on the left side I find my quad literally running into my hip flexor during the bottom portion of my squat. Look up videos with the above keywords and see if that helps you.
Start with these…..
Episode 29: Use Your TV to Time Your Pain: Hips and lower leg
Episode 92: Mile High Club Hip Opener, Absolutely
Episode 133: The 23:58 Rule- You’ve Got to Make Change
Episode 235: Recover Your Anterior With the Super Couch
Episode 321: Programming for Mobility
Creating a Stable Low Back with Better Hip Mechanics
Building a Better Front Rack: Shoulder and Trunk Stability Relationship
Torque and Trunk Stability Part 1: How to Stand
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
Episode 328: Better Surfing MWod & Protecting Your Back From Over Extension