How genetics affect the squat and what prevents him to deepen

Some people just hate to squat, because they fail to fall below the hips parallel to the floor. Others can not sit down with a broad or narrow formulation of the legs, and this is not always associated with stretching.

Often limited due to the physiology of a particular person: the structure of his hip, long thighs, legs and torso or mobility of the ankle joint. Let us examine these characteristics and their impact on the squat.

The structure of the hip joint

Hip joint in the structure resembles a hinge. The ball (femoral head) is inserted into the cavity (acetabulum) and moves freely in it.

This is the general structure of the joint, but each person has their own characteristics. For example, if a femoral neck (portion connecting the head with the bone body) is arranged horizontally, as in the photo on the left leg abduction is limited, a man will be harder to squat with a broad statement of feet.

If the cervix is ​​more vertical, as in the photo on the right, take the leg will be easier. So, the general formulation would be more comfortable feet.

As to raise the angle of the feet affects the femoral head. A man with the head of the bone at an angle, as in the photo on the right, it will be very difficult to squat with a narrow formulation of the legs and comfortable - with a wide. A man with such a head, as in the photo on the left, will be more convenient to perform squats with a narrow formulation of the legs.

It has the meaning and location of the acetabulum. In the picture on the left shows the pelvis, to which the person will be comfortable to squat with a narrow formulation of the legs. And having such a basin, as in the photo on the right, to have a deep squat legs spread wide.

If you did not get "pistol" Maybe it's the location of the acetabulum. If it "looks" down like the picture on the right to make such squats will be more difficult due to the limitations in hip flexion. Therefore, you can try to perform a "pistol" sideways.

You can not see exactly what it looks like your hip, but you can guess about it on their limitations, to stop fighting with the body and find the perfect position for squats.

How to pick the perfect rack for squats

Find a place next to the mirror, to monitor the position of the back, or ask a friend to follow you.

Drop down to the floor on all fours, wrists put under shoulders, knees - under your hips. From this position the pelvis post back to the moment when you can maintain the natural bending at the waist.

First, try to do this exercise with a narrow formulation of the legs, and then a general.

Keep track of the position in which you will be comfortable in what posture you can dip below the pelvis without rounding your back.

Experiment with the position, until you find the optimal, and then slowly move your weight on the foot and go out into the squat. This is your ideal position. Repeat several times to remember the feeling.

hip structure - is not the only feature that can affect the depth of the squat. Equally important is the length of the thigh, leg and torso.

Squat and body proportions

Some people started to squats - their body proportions are ideal for a deep squat. Others, however, are folded so that at all desire can not sit below parallel with the floor. For clarity, let's look at an example of three people.

The first (left) has the same size tibia and femur, the second (center) - long or short thighs tibia, the third (right) - long leg and short thighs.

To sit deeper, the second little man to do almost lie down on his stomach on your lap. If it will keep your back straight, then be able to stay on his feet and threw back. Therefore, people with such a structure can not sit thighs below parallel to the floor.

But the man with long shanks and short hips can without problems to descend into a deep squat. In this case, it does not bend back almost.

How to check your proportions

You can easily do this with the help of tailor's tape and website MySquatMechanics.com. Enter your metrics and look at the model.

If you have a deep squat is too tilted forward, try to buy shtangetki or perform squat with heels on pancakes. Outside you will be able to continue to bring forward his knees and sit below the expense of lifting the heel than usual.

In addition, you will be able to sit down below, if put a foot wider. This can be seen on the model.

In the first picture we see squat with a turn angle of the hips 20 degrees, the second - 45 degrees. Due to the rotation of the second hip man can sit down to the same depth, without overturning the body forward.

If you have the wrong squat physique, try to do the exercise in shtangetki and wide stance.

How ankle mobility affects squats

Many squats while the lowest point is rounded back that is dangerous spine. This problem is often associated with the ankle.

If you have enough cell ankle, complicated dorsiflexion of the foot, it is necessary to keep the pelvis above to keep his balance.

How to develop the mobility of the ankle joint

Unrolling on video

To stretch and warm up the calf muscles, roll them on massage rollers.

Sit on the floor, stretch your legs forward, beneath the calf massage roller and cross your legs. Lift up on his hands and slowly unroll caviar. Take on each leg at least two minutes.

Stretching the calf muscles

The foot rests on the front foot with the toe of the wall, behind the standing leg straight. Bend the knee and try to touch them to the wall. Hold for one to two minutes. Gently wiggle, deepening the stretch.

Exercise with pancakes on mobility

For this exercise you will need a small rise, such as pancakes from the bar. Stand up so that the heel placed on the floor, socks feet - on the dais. Gently bend your knees and lower leg forward post. Return to starting position and repeat.

Perform 15 times, each time trying to bend your knees a little more.

Exercise with a wall on mobility

Stand at a distance of one or two steps away from the wall, lunged forward and place your hands on the wall. Sock front foot put on the wall, then gently post knee forward, trying to get them to the wall. Follow the movement without jerks and just heated up. Do 15 movements with each leg.

Exercise expanders with mobility

Stand on one knee, throw with a loop Expander ankle the front foot, and the rest of the tape sheet under the knee behind the standing leg. Overcoming the resistance expander, move the foot forward. Perform 15 movements with each leg.