My Achilles heel is performing squats. I have very stiff ankles and have a hard time finding a tall and proud posture deep into my exercises. No matter how hard you work on it, this is always the most problematic of the “big 5” lifts.
Recently, while scrolling through the Pliability mobility app, I came across the “Live Below Parallel” path. This is a 3-week lower body mobility series that focuses on finding your squat depth (sub-parallel) and improving mobility around your hips, knees, and ankles. This pass includes two sessions per week for 3 weeks, all sessions lasting 23-26 minutes and can be repeated every 3 weeks for maintenance.
Will it be the answer to all my squat prayers? i hope so. Here are my results so far:
What is the “Live Below Parallel” Squat Series?
This is for all the butt winkers out there (butt wink is the term used to refer to a slight tilt of the pelvis at the bottom of a squat, which causes rounding in the lumbar spine by restricting range of motion in other parts of the body). ). If you, like me, need a little help with your lower body mobility, I highly recommend reading this series.
Areas that may improve include ankle, hip, and knee mobility, glutes, groin, psoas, quadriceps, hamstrings, and lower back flexibility. There is also work that focuses on the IT band and breathing work while holding each pose.
We’ve excerpted some exercises and examples from the path you can start from home. This gives me a taste of the hell I’ve been pursuing for the past few weeks: work. Before we get into it, these stretches are not designed to be easy. You don’t have to feel like you’re on a cruise or experience complete pain at any point.
For example, I prefer to keep it below 4/10 in the pain area. Ideally, it should be painless, but in some cases it can be uncomfortable and difficult to maintain the position without adjusting or squirming.
Remember, it’s normal and the feeling will pass, so just focus on your breathing. Then notice how your muscles begin to relax as you get used to each position. When performing stretching or mobility exercises, this typically occurs approximately 15 to 45 seconds into the stretch.
1. Lizard pose
(Image credit: Flexibility)
To perform lizard pose, start on all fours.
Step your right foot forward and extend your left leg back. Place your hand on the mat inside your right foot. If possible, continue stretching by lowering yourself to your forearms. Pull your shoulders back and keep your chest up without rounding your back. Wrap your right knee inward. Stack your knees over your ankles. Hold for at least 60 seconds, then switch sides.
You should feel a stretch in the hip flexors and quadriceps of your back leg, and the glute muscles and groin of your front leg.
2. Frog pose
(Image credit: Flexibility) Start on all fours. Spread your knees as wide as possible. Pull your heels out as far as possible so that they are in line with your knees. Bend your legs or tip your toes. Place your elbows on the ground in front of you. Shift your butt back and tuck your knees in. Lower Back Relax your upper body on the mat and hold for at least 60 seconds.
To make the exercise easier, move your feet closer together. Your inner knee and ankle should be in contact with the mat. Frog pose is the ultimate groin opener and can even improve sciatica symptoms.
3. Sumo squat (yogi squat)
(Image credit: Flexibility) Begin standing with your feet wide apart. The narrower the width, the more difficult it is to move. If it’s easier on your knees, turn your toes slightly outward. Squat below parallel and pull your butt down. Lift your chest, straighten your back, and press your heels down. Turn the knee you’re drawing outward so it’s in line with your toes. Bring your hands together in front of you and press into your triceps on the inside of your shins. Continue stretching for at least 60 seconds. If necessary, support your heels by elevating them with blocks or cushions or placing them under your butt.
The sumo squat, also known as the yogi squat, targets the groin, spine, and quadriceps, relieving pressure on the back.
4. Bound horn pose
(Image credit: Flexibility) Start sitting with your knees bent and the soles of your feet together. Relax your knees. Hinge forward at your hips and lean your chest toward your legs, keeping your back straight. Hold your legs and bring your chest forward or stretch your legs. Cross your arms in front of you and stretch your shoulders. Relax your head. If your lower back is very stiff, move your legs away from your groin. For a deeper stretch, move your legs closer to your groin. Hold for at least 60 seconds.
Place a block under your forehead or buttocks for additional support and a more passive stretch. A bind angle similar to butterfly pose targets the groin, hips, and lower back.
5.Saddle pose
(Image credit: Flexibility) Start on all fours Keep your knees hip-width apart and your toes together Keep your back tall and place your hands on your thighs For a deeper stretch, place your hands behind your hips. , lean back. To go further, lower your forearms and lean further back. If possible, look forward, lower your back onto the mat behind you, slightly round your spine, and lift your chest. Stretch your arms behind your head and relax your upper body.
If you can’t sit on your heels, sit on a block or place a blanket between your feet. You can also place blocks along your spine, in the middle of your back, or under your shoulders. Avoid forcing your knees down. This saddle is great for your quads, knees, ankles, spine, and hips.
trainer tips
I like to adjust my posture to suit my abilities and personal dynamics. If you find these tips helpful, use them to find more comfortable or difficult variations of each exercise. Remember this is optional. If you experience pain or discomfort, listen to your body and stop if necessary.
Place a pillow under your back knees while lizarding. This allows you to focus on your hip flexors and front leg glutes without putting too much pressure on your knees. Similarly, place a block along the middle of your back at its highest setting during saddle pose to help relax and stretch your upper body. Many people find the saddle too strong, but it’s okay to lift your knees slightly without hurting your knee joints.
The advantage of all these poses is that they can be easily modified to suit your abilities. For example, a bounce angle can be performed whether or not your knees touch the ground. The important thing is not to force your knees to lower, but to let gravity open them naturally. You can deeply stretch your groin area without hurting your knees.
I have been following this path for three weeks and plan to continue cycling. Here are my results so far:
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(Image credit: Mirai)(Image credit: Mirai)(Image credit: Mirai)(Image credit: Mirai)
