Boardregeln » Goblet Squat, tight hip flexors

I have very tight hip flexors, and when executing the goblet squat, I cannot get lower than my thighs parallel to the floor. Should I continue to do the squats to this point and gradually get lower as I gain flexibility? Or would it be better to assist the squat by gripping a door frame, so I can get lower and pry my hips open at the bottom of the squat? I appreciate any advice.

I purchased S&S last week and am slowly working on learning proper technique and form. I agree with many of the great reviews of S&S and the program and am looking forward to becoming a better, stronger person.

Also search Kelly Starret on you tube, a lot of good stretches. I am in same boat as you, maybe 2 months ahead ( I am 51). One stretch that helped me was just sitting in a squat for 30-60 secs holding anything solid. Uncomfortable at first, but it is easier and easier. Keyless recommends 10min straight a day, I am along way from that but I have greatly improved my flexabilty in last 2-3 months just by doing something everyday.

This is beyond my expertise, but if your hip flexors do not fire in the squat, your a#@ will keep moving rearward, like a PL-style sumo squat. Attempting to squat down, as in the natural human "sitting position", requires hip flexor contraction. You "pull yourself down" with your hip flexors.

Now, why you think that "tight hip flexors" and "failing to reach the bottom of the squat" are connected, I have no idea. "Weak hip flexors" would be more likely. But firing blind is no good either...

Thanks everyone for the good advice. I was able to find a trainer that helped me identify several problems with my form and also that my lack of ankle dorsiflexion was causing me to lean forward too much. Several areas to work on, but some simple fixes showed immediate improvement, including tracking my knee to my foot (they were drifting inward).

Travis, your reasoning for your concern is completely specious. Soreness tells you nothing about "how hard" something was working, therefore lack of soreness where you think there should be soreness tells you nothing; the Pistol is a hip extension movement, so weak hip flexors don't inhibit your ability to do it - balance does; the tight hamstring thing is equally unrelated; and hanging leg raises tire your hip flexors first because they're tiny little muscles. Quit worrying about your freaking hip flexors. If they're limiting some movement, they'll get stronger within their anatomical context as you continue to incrementally load that movement. If you've chosen a movement that is not incrementally loadable, it's time to address that.

If you want to learn how to unlock hip flexors then it’s in your best interest to learn how to perform the following stretches below. These tight hip flexors stretch like the pigeon pose are effective because they help you stabilize your hip flexors and surrounding areas. This study here shows how effective stretches are at reducing tightness and tension in hip flexors and other muscles while increasing range of motion. Click here to find out more