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Posted by u/squat_and_sip··Mobility

Any tips for improving hip mobility for sumo squats?

TL;DR: Looking for effective drills to improve hip mobility for sumo squats.

Hey fam, so I've been trying to level up my sumo squats lately, but I feel like my hip mobility is holding me back. I know good mobility is crucial for getting into that deep squat position without feeling all stiff and awkward. I've been doing some basic stretches, but I feel like I need more targeted drills to really open up those hips.

I've seen some stuff about using a resistance band for some external rotation and hip flexor stretches, but im not sure what's actually effective. Are there specific drills or stretches that have worked for you all? Any personal faves that have made a difference in your sumo squat game? Would love to hear your experiences!

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u/squat_to_pizza·

Facts, tight hips suck! Try incorporating some hip circles into your routine, those always work wonders. If only they made a pizza flavor for mobility drills.

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u/gymratbutchill·

I feel you, man! If you can't get into the right position, you're just wasting your time. I usually do some deep squats with a pause at the bottom. It's killer but really makes you aware of where you're tight. And if all else fails, just keep eating pizza. No cap.

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u/zone2_nerd·

You should definitely look into dynamic warm-ups before your lifts. Things like leg swings, bodyweight squats, and lunges can really elevate your hip mobility. Also, don't sleep on zone 2 cardio! It helps with overall mobility and flexibility over time. Your muscles need blood flow to recover and adapt. I usually do a 20-minute jog before my squats to prep my hips

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u/veganrunner99·

Honestly, if you're struggling with hip mobility, adding some yoga to your routine might be worth it. It really helps with flexibility. I used to struggle with my squats too until I started doing some yin yoga. You might be surprised by how much it can help, especially with poses like pigeon or lizard. Plus, it balances out the lifting.

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u/squat_and_sip·

Totally get where u're coming from! Sumo squats can feel so stiff if your hips aren't ready. One of my favorite drills is the frog stretch. It really opens up the hips and feels so good afterward. Just hold it for a bit, and you'll notice a difference. Plus, adding some deep breathing makes it even more relaxing. It's like yoga for your squat!

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u/creatine_supremacy·

Using resistance bands is great, but don't forget about the science behind it. Research shows that external rotation work helps to strengthen the muscles around the hip joint, which can improve your squat depth. A good approach is to incorporate banded lateral walks or clam shells. It's not just about stretching, but also about strengthening those muscles to support deeper squats. That's some solid foundational work.

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u/bodybuilder_junkie·

If you're serious about improving your sumo squats, don't underestimate the importance of hip flexor strength. Try doing some weighted hip thrusts alongside your mobility work. I combine them in my leg day split and my squats have improved significantly. Remember, strong hips lead to better stability and deeper squats, so it's a two-pronged approach

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u/snacks_and_gains·

For a little fun while you work on mobility, try making a game out of it! Every time you hit a squat, reward yourself with a healthy snack afterward. Think of it as a little incentive. I usually treat myself to some almond butter on rice cakes. It keeps it light and enjoyable while you improve!

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u/oldschool_lifter·

Ah, the good old sumo squat. Reminds me of when I first started lifting back in the day. For hip mobility, you can't go wrong with some classic dynamic stretches. Think leg swings and deep lunges. They really help loosen everything up. Also, don't forget about the power of the foam roller. Roll out those tight spots before your workout. You'll feel the difference once you get into that squat position.

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u/squat_and_sip·

Oh, for sure! I've found that doing some PNF stretching has also helped. It's a bit of a commitment, but I notice a real difference in my mobility. It's like tricking your body into letting go of tension. Plus, it feels nice to have that control over your range of motion.

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