Can't Squat? Fix Your Hips! (FULL ROUTINE)

WORKOUT APP: www.bodyweightwarrior.co.uk/app
AT HOME PROGRAM SERIES: • At Home Program
SHOP: www.bodyweightwarrior.co.uk/shop/
COACHING: www.bodyweightwarrior.co.uk/on...
JOIN THE FACEBOOK GROUP: / bodyweightwarriors
INSTAGRAM: @TheBodyweightWarrior
/ thebodyweightwarrior
EP 1 - FIX YOUR ANKLES: • Can't Squat? Fix Your ...
EP 3 - FIX YOUR SHOULDERS: • Can't Squat? Fix Your ...
ROUTINE:
A1. Posterior Glute Lacrosse Ball Soft Tissue - 120-180s per side
Sets: 1
B1. 90:90 Stretch With PNF - 5r per side + 10 swivels
Sets: 1-3
C1. Squat Rocks - 10-15r (3s pauses)
Sets: 2-4
Integration: Front Foot Elevated Split Squat - 6-10r per side
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video!

[@ynwa1283]

Finally, a squat video that is informative, no gimmicks, no flashy nonsense, no bro-science. Excellent, thank you.

[@RockDavid]

Bro science is Jesus talk why dislike Reps for Jesus!

[@peterscarlett1768]

Could be a lot better. Didn't mention a single hip muscle or the cause of tightness...

[@nooch8692]

I dunno man, using a 70-200 at f2.8 for an intro seems pretty flashy to me.

No Bro science 🧪😂✊🏿 For real nice video It’s going to take my life and Dance next level

[@KimD.B.]

Sorry to say but this video is especially for younger people because at my age (57) the biggest problem of doing these squats are not my hips but my knees (and I'm lucky enough to have a 'good' back, for most young and older people is that also the case).

[@stefanfilipovic3693]

PLEASE don’t give up ! Today I finally squated without assistance or any problems. I still feel stretching in my hips when i squat deep and i can’t do it fast, but i can squat with a straight back. THIS ROUTINE HELPS DONT DOUBT IT AND KEEP PUSHING EVERYDAY ! For me it took about a month

[@RapingRapier]

3 days of doing this twice a day and already see massive improvements to my stiff lower body. Thanks a lot!

[@teeg8691]

Z7 I’m going to start today. Are you able to squat now?

[@davidchandler6885]

do you get really sore lower back? i have foam roll my legs to death to losen it up, i hope this helps

[@teeg8691]

David Chandler it’s so sore when I press my lower back.

[@CarlosAlberto-gf3dy]

What happened then? Can you squat now?

[@RapingRapier]

@@CarlosAlberto-gf3dy Yes ive been able to squat for a long time now. This is a very good video

[@PinoyMN]

over the past year i've revamped my workout regimen, aspiring to perfect my form. poor habits became entrenched in my routines over the past decade, adversely impacting my joints overtime. squats have been the most challenging of the tasks to re-learn, and observing others at gym - even "athletic" types - is apparently unhelpful to inspire proper form. doing the stretches in this video the past week has felt demonstrably supportive of my course-corrections. thank you.

[@billmurphy3346]

I love your videos. I’m 62 and I really appreciate the way you show the variations and tips if you can’t do full stretch.

[@patrickd9957]

I’ve been doing Tabatha and the squat technique you use Tom is very enlightening. You put in so much uncomplicated detail and the video is about squat technique and not all about you like some instructors where the video is all about them. Thanks for posting this Tom and I’ve subscribed too. 😎

[@tejsclassroom1301]

I've watched a bajillion and one videos to work on my hip mobility and this is by far the best so far.

[@wonderfulfitlifeofelio]

Seen a lot of fix your squat videos but this one is golden man

[@surajp1215]

The routines are too good & effective .. thank you so much for the effort .

[@Abbey4174]

Fantastic lesson. Straight to the point, no nonsense. My hips feel great after that. At 65 years, so glad I found you online for going forward. Thank you.

[@JustinMcCorkle]

The stretch/movement at 6:00 is one I'm surprised to say I've never seen before, but is one that seems more practical than most squat-focused stretches I've ever seen. Thanks for that one, for sure. Great video.

[@luiszamorano6358]

Thanks Tom I was feeling lazy and didn't want to stretch but this was all the motivation I needed. Top notch material as always 👌

[@carmellaeldib48]

I swear I've been searching for someone to help me get my squat technique perfected, and no one on youtube has been as helpful as much as you. I even loved the video of ankle flexibility, thank you so much for the informative content which is so simply explained yet so detailed! Keep on doing what you do! I'm a new fan!

[@MichaelJakcsonMusic]

Carmella El Dib Can you squat now after 4 months?

[@helloworld3943]

@Dead Serious grow up

[@elijah1110]

@Dead Serious HAHAHAYHAHAHA

[@portiasnyder1812]

Knees over toes guy is awesome for this stuff !this guy is good to all have a different take on it so get a good variety which is great!

[@vinayabhosekar5209]

You are confident and assuring, lovely to hear that soothing voice with a pleasant physique. Grateful for the neat videos, they truly make sense.

[@tc-3]

Loved every second of this. Great video series, Tom. I have such a love-hate relationship with squats. My hips often get tight from sitting and running and squats let me know if I've been skimping on my mobility work.

[@geroldatlarge1841]

I like the points about getting ankle mobility and hip mobility. One needs those elements to squat.

[@bobclover4634]

Been looking for a video like this for a while, cheers mate.

[@Mr.Edwards233]

Thanks man, your vids are very informative and very simple, the ankle flexibility segment was so helpful. I'm still doing the stretches and techniques. Keep up the great work.

[@gwynne-tendo]

Great, informative series Tom! Will definately be adopting some of these into my stretching routine! Thanks!

[@juliananger5013]

Thank you so much! I can finally squat and hold it without falling over after..I've been doing these exercises for a couple weeks now

[@ZoltanHercules]

I didn’t realise my hips were so tight until I did all of this. I’m feeling these. Cheers!

[@tedpritchard5619]

I've been trying squat properly for a long time with the hope it will go some way to improving my running. Looking forward to trying this over the coming weeks. Thanks so much for the routine.

[@fk2812]

Hey Tom. Awesome videos. Much appreciated. These tutorials helped me loosen my hips and increase my mobility. 🙏💙

[@scottelsey3810]

This is exactly what I need. Great work.

[@robynrichardson6014]

Really awesome videos. I've had a double hip replacement. These have been really informative.

[@tv2109]

This is awesome. I've been struggling with squats for a long time. Hope this will help.

[@msjones3871]

I really like this workout for the squat. I will add this video to a few other trusted ones that I am using to help with squat improvement. The movements with explanation makes sense and is really simple to follow. Nice job.

[@JustinBauer]

Awesome content man! Can't wait to give this a shot!

[@DLikeDick]

25/07 : doing it together with ankle mobility routine : my form was better near the end, defo increased range 30/07 : good feeling in calf and hip, difficulty with getting good muscle to mind connection

[@LucaBacigalupo]

This is perfect! Thank you so much for such informative videos.

[@kevsn94]

think you just gave me exactl y the routine i need. Thank you tom ! And have a merry christmas and a happy new year :)

[@benjaminwetscher9614]

Brilliant series

[@c0rnf1ake]

bravo. This seems high quality. thank you for putting this out there

[@allenmakere3822]

Hey Tom. Thanks a lot for this. Many Bodyweight youtube stars do a video entitled "One thing I wish I knew or did when I first started Bodyweight training". Nearly everyone says 'mobility'. Thanks for doing all this research and creating a really excellent program.

[@daviddavirgi6889]

Your videos are great and helping me stretch better than ever, thanks!

[@arsenijschareiko8704]

This is exactly what I was looking for! Thank you so much 👍

[@dylanjay3]

The follow alongs are the most helpful. Would be amazing if yòu made one for hips Thanks for your help!

[@UnevenScales]

Ok so here we go. I have had hip injuries, hip surgery, if your hip can get f**ked, it’s happened to me. So I whole heartedly did not believe some little stretches would do anything for the excruciating pain I felt when I squat (I still squat, cause I’m a psycho) but these simple stretches have fixed everything! My squats are deeper, I can do some shit I never could before. I can legit hang out in a squat position and consider myself at rest. I feel no pain no bone grinding nothing. Watch this series and really apply it. Once I reached the point that I felt the stretching was effective, I focused on lengthening and stretched past my previous limits. I feel great, really really great. To give an example of how good I feel, in veteran terms. I feel how I felt before I enlisted...12 years ago.

[@jm.9330]

Thank you! Ready to try this on next leg day! Hips have been tight since quarantine

[@leinaalam133]

Thank you! I have not been very mobile so these stretches have been so helpful!

[@khalarnirivers7030]

Thank you for this. I’ve been doing squats for years but always felt like something was always kinda off.

[@spartacus871]

Great routine and explanation young man! Keep up the great work!

[@shashankkulkarni6943]

Just what I needed.Amazing video!!!

[@raquelsg13]

Great help as usual! thank you so much!

[@LemonCat1000]

Adding this to my leg day - Thankyou 💙

[@lateefahholley566]

I'm so excited to have found this! Thank you 😊.

[@gabriel.hongkong]

One of the best videos ever made on hip mobility

[@EricRubinPK]

This series is great. Thanks!

[@Nas721]

Honestly, this was excellent information, educational and beneficial to many. Much appreciate it thanks.

[@RonnieLunn84]

This has been my squat warmup for years, simple and effective

[@zaheersamuel6128]

This truly is good stuff .. my butt wink is getting better .. surprised how important and related these mobility exercises are to squads .. great work dude .. 👍

[@adams303]

Really great videos Tom. I've been through a few personal trainers and physios to help me rehab after a disc injury. No one really broke down the mobility aspects quite like you have mate. Definitely going to make contact re: coaching.

[@basvanrhee]

Very helpful and practical! Did the exercises as I was watching and felt better even at the end of the video!

[@KenQuandt]

These are great! I’m going to do these at the gym today. Thanks!

[@MrLemonbaby]

Beautiful movements. Will start tomorrow.

[@mlkrime]

Thanks Tom! Gonna get going on these stretches

[@jcohen1005]

Excellent, I will incorporate into my Yoga classes. Thanks!!!

[@thinkforyourself7262]

Cheers Tom. Brilliant info mate very helpful.

[@dbrxsdgo]

Nice job. Thanks for posting. Any thoughts or info on improving SI joint stiffness / weakness? Or would the moves in this post do the trick?

[@jimmlygoodness]

Best fitness channel on youtube.

[@larrydickman1094]

Excellent stretches. Good advice.

[@XN0M4DX3]

Thanks for that! Nice Routine, informative video and well explained!

[@squirrelhughes43]

This is brilliant! I have shallow hip joints and this is great and easy to follow :)

[@amosb1452]

Perfect the exact stretches I was looking for ty

[@user-cb5iz2kc7h]

i have stiff hips for a very long time, then I stumbled upon your videos on Flexibility Routine and Fix Your Hip. I only tried a few sessions and already seeing improve flexibility and reduce in pain!! Thank you so much! My mum has stiff hips too and I'm going to help her with your routine hopefully can release her pain

[@michaelbainum5673]

Just found you, Tom! I’m an old (82) stiff guy…. But I’ll give it a try. Thanks for the encouragement!

[@alphaunit1993]

I will do this starting tomorrow at the gym thank you brother

[@Klurpaderp]

This is great! I literally have one hip tighter than the other! This probably explains why I eventually fall forward when squating!

[@maninder1984]

Mate, it is one of the best videos that I have seen in a while with logical and practical content. 2 thumbs up!

[@tulipsforever]

Excellent and to the point.

[@waynevanson277]

I love the dos and don'ts!

[@jemhallcoach]

Great video, very helpful, insightful, aspirational and I will be doing this! :)

[@dannysnowdon5713]

This routine is the best!

[@michaeltodd7008]

How about something on how to open up elbow joints that don’t fully extend or open? This video is very helpful by the way. And I have subscribed. Keep up the good work. Godspeed.

[@derekbrackenbury7159]

Great routine Tom 👍

[@nunojesus7278]

Really good video, very helpful and well explained

[@rickyray4319]

The last squat is now the atg split squat for the knees. You were ahead of the wave of kneesovertoesguy. Loved the routine as well.

[@JoeTestouri]

Amazing video, great tips

[@koljagrant9635]

Dear Tom, I really enjoy your videos and use them for my martial arts flexibility. However, I always have trouble with my hips as would really appreciate a follow along video for hip flexibility. Best wishes from Germany

[@RandallSnyderJr]

Excellent. Thank you Tom!

[@marcogebert4365]

Another nice routine, thank you very dir sharing this with us. I really appreciate the work you are doing.

[@williammunny9916]

Thank you for the video !!!

[@beyondthebeats7852]

Excellent content!

[@iftar1456]

thank you so so so much... liked the video and subscribed

[@gotrektom]

Efficient, calm and... just. Thanks ! Brilliant work 🦅

[@warnercortez6195]

Awesome very informative thanks !

[@hugomaricato9045]

great video!! i have poor ankle flexibility and i have been doing the dorsiflexion routine since the video came out. is it worth doing this routine with poor ankle flexibilty? thanks for the video and keep up the great work

[@davidwilliams4865]

Lovely... now let's see the alternatives/adjustments for those of us in CrossFit Masters classes - ages late 60's to age 80!

[@KmsandKms]

Really useful one

[@markreyes1496]

This is pretty amazing! Will it help my labral tear, though? Thanks in advance!

[@marthaceciliahaque-garnica3864]

Thanks so much...excellent workout🙏❤️

[@EssELJay]

Thanks for this great turorial, i suffered a Transverse Meylitis last year which damaged sone of the Nerves in my Spinal Chord (Neck) since then i have been having big problems with flexibility in my Shoulders and Hips. i will ad the Stretches to my Physio Work....thanks again

[@gregthompson9434]

Great instruction, to the point thanks 🙏

[@jakeneighbors8052]

Those 90-90's helped me a lot.

[@flaffa4837]

Great video man, getting in the proper squat position is almost half the work if you really wanna improve on this lift.

[@nicholashh]

Grew up in FL and moved to Hawaii after College. I surfed for hours. I'm much older now and the pop up that was something I didn't even think of - is now an issue. Need to increase flex. Def going to ck your vids.

[@clintonholenstein9348]

This is fantastic. I'm so ready to loosen my hips up. Side note: what's your maximum wind speed before you start worrying about floating away? Lol just messing around

[@Krwler]

This is a brilliant video.

[@cw7368]

Brilliant ! This has Helped me tremendously. I have quite a lot of imbalances as a result of stomach surgery as a child. I don’t do the “butt wink” but rather I have an anterior pelvic tilt which gets more exaggerated in a squat. Any training tips for this ?

[@willpeachable]

TIMESTAMPS: 00:00 - Intro 00:31 - Overview 00:47 - Mobility Assessment 01:43 - A1. Posterior Glute Lacrosse Ball Soft Tissue 02:38 - B1. 90:90 Stretch 03:40 - 90:90 Stretch w/PNF 04:23 - Hip Swivels 05:41 - C1. Squat Rocks 07:24 - Assisted Squat Rocks 08:39 - Integration: Front Foot Elevated Split Squat 09:53 - Close