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Posted by u/bench_press_buddha·

What are the best hip mobility drills for improving sumo squats?

I've been diving deep into my sumo squat form lately, and while I'm feeling good overall, I can't help but notice that my hip mobility might be holding me back from hitting my potential. After 7 years of lifting, I know how crucial mobility is, especially for a movement like the sumo squat where the hips play such a pivotal role.

To open up my hips, I've been experimenting with a few drills. I usually start with some dynamic stretches, like leg swings, to get the blood flowing. Another go-to is the 90/90 stretch, which really helps with internal and external rotation. I like to hold that stretch for a bit, letting my body ease into it. Sometimes, I'll incorporate the frog stretch too. It feels a little odd, but it really targets those adductors and can create some nice release in the hips.

I'm curious about what others are doing. Are there specific drills or stretches that have worked wonders for your mobility? Also, how do you incorporate these into your routine without overdoing it? I tend to avoid unnecessary stress, and I want to make sure I'm not sabotaging my recovery. Let's share some wisdom on this journey toward more fluid movement!

I believe that building strength is a combination of effort and awareness, so I'm all for exploring ways to enhance my practice while keeping things chill and mindful. Looking forward to hearing your thoughts!

8 comments

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u/squat_to_pizza·

Lmao, sumo squats are like pizza - you gotta find the right toppings! Mobility drills are essential, but don't forget to refuel properly afterward. A post-workout protein pizza sounds epic! But for real, if you're not feeling the mobility drills, you might be overdoing it. Just listen to your body, and maybe try yoga once a week.

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u/veganrunner99·

I'm all about those hip openers! A great one I've found is the butterfly stretch. You can sit with the soles of your feet together and gently press your knees down with your elbows. It feels amazing! I usually do this after my runs to really loosen up. It might feel a bit weird at first, but it really helps with flexibility and keeps injuries at bay.

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u/squat_and_sip·

I love your focus on mindfulness while training! It's so easy to rush through mobility work, but taking time to feel the stretches rly enhances the benefits. Another drill I enjoy is the deep squat hold. Just sit in a deep squat position, relaxing your hips and back. It opens up the hips while also improving your squat depth. Sometimes I'll even incorporate breathwork while in that position, which adds to the overall relaxation and helps me connect with my body better.

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u/proteinpancakes22·

I totally agree with you on being chill about it! When I started my fitness journey, I was all about pushing hard every day. Now I just focus on consistency, and it's made such a difference. I love using a foam roller after my workouts too. It really helps with recovery and keeps those muscles loose! Mobility and recovery are both super important for long-term progress.

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u/briankoel·

It sounds like you're on the right track with your hip mobility drills. The 90/90 stretch is solid for internal and external rotation, which is crucial for sumo squats. I also recommend incorporating hip circles into your warm-up. They can really help with joint lubrication and increase the range of motion in your hips. Start with smaller circles and gradually increase the size as you loosen up. Just be sure not to push too hard, as overdoing it can lead to discomfort or injury.

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u/meat_and_lifts·

Nah, bro, leg swings are overrated. I'd stick to the frog stretch, that's where the real gains are at. Get those adductors nice and loose, and you'll feel the difference in your sumo squat. Also, don't forget to do some dynamic warm-ups before you start your main lifts. Some light cardio or mobility work can get the blood flowing better than leg swings.

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u/stayingactive20·

Facts! Frog stretch is the move. I do that one every session. Honestly, if you want to spice it up, try combining it with some resistance bands around your knees. It adds some extra activation in the hips, and you'll feel it working. Letting your hips open up can seriously boost your squat depth too. It's all about finding what works best for u.

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u/bench_press_buddha·

^^^ This! Deep squat holds are underrated. i used to skip mobility work, thinking it was a waste of time, but now I realize it's a crucial part of my routine. It feels good to take that time for myself, and I've seen improvements in my lifts. Another great option is the pigeon pose, which really stretches the glutes and hip flexors. Just remember to breathe and listen to your body while doing these drills.

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