A great squat day starts with a good warm-up.
In the below video, Dr. Ryan Summers, physical therapist and co-owner of Pure Physio (Strongsville, Ohio), outlines his favorite drills to prepare for loaded squatting exercises:
Adductor Rock Back
“The goal for this is to feel a really nice stretch on that inner groin or adductor on the straight leg side,” says Summers. “(We also want) to open up those hips and get him ready for that squatting.”
Lower yourself backwards slowly, aiming for a three-second eccentric. Hold the end range for 3-5 seconds before returning to the starting position. Perform roughly five reps on each side.
Holding a light weight out in front of you makes it easier to get into a deep squat.
“This is going to allow him to get in that bottom position of the Squat more easily and effectively,” says Summers. “We’re trying to warm-up those ankles, hips and knees to get ready for the bottom of that Squat position.”
Hold the bottom of the squat while you take a normal inhale and exhale. Perform 5-6 total reps.
Lateral Box Step-Up
“Now we get out of that sagittal plane of motion into what we call the frontal range of motion, opening up the hips and driving out of that bottom position,” says Summers. “At the bottom, we’re trying to mimic that squat position with his hip in full flexion, so the box height should be just about or a little above the height of his knee.”
Perform 4-5 reps on each side, focusing on lowering yourself with control from the top.
Perform these three movements in circuit fashion, repeating as needed until you feel ready to smash your squat day.
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