Glutes to boots. Ass to grass. Get deep.
We love touting the benefits of deep squats, and many claim “the deeper the better” (we are refraining from some popular dirty jokes here, *high-fives ourselves*), but deep squats are not possible without great hip mobility. If hip mobility, or quad, hamstring, & glute flexibility are getting in the way of your deep squats, these yoga poses will loosen things up.
Next time you’re just sitting around, try hanging out in one of the following poses to gently stretch & open up your lower body.
Yoga for Deeper Squats
Place feet wider than shoulder-width, toes pointing out, and bring your arms up to make a “cactus” shape, twisting your wrists so your palms are facing backwards. Slowly sink down until your thighs are parallel to the floor. You can hang out in this position if your leg muscles feel tight, or you can do the following:
- Start to sway & rock your hips side to side, or front to back
- “Pulse” up & down slightly
- Isolate the hips & practice moving them without moving the torso. (Yes, you will feel like Magic Mike)
Place feet shoulder-width apart, with toes pointing outwards. With a straight back, squat down until your glutes/hamstrings touch your calves. Try to keep your heels planted firmly on the ground.
Step one foot forward and sink into a high lunge, making sure that your front knee does not protrude over your toes. Reach overhead, and find your balance. Spend at least 30 seconds in this position, allowing yourself to sink deeper into the lunge and open your hips before switching to the other side.
From warrior 1, slowly lower the back knee down to the floor. Keep your torso to an upright position, and make sure your front knee does not extend forward over your toes. Sink forward, opening your hips then switching to the other side.
Lay on your back with your feet together, knees bent & pointing upwards. Let your knees fall open to the side, and relax in this position. Let gravity do the work, pulling down on your knees and opening the hips & groin.