Sarah's first squat shows left hip rotated forward, right hip back, tight ankles, and insufficient depth. The trainer uses ankle releases, calf stretches, manual hip stabilization, and glute activation to fix her form. By the end, she squats below parallel with balanced alignment.
This is awesome. This is Sarah's first ever squat test with us, and you can see how tight she is. Her left hip is rotated forward, her right hip is rotated backwards. Both of her ankles are really tight and impinged. Her depth isn't there, and she's only hitting her quads in her workout. Let's see how we fix it. The first thing we noticed on that video is that her feet are completely turned out. Now this could be from the hips or just an impingement in the front of the ankle. This stretch right here helped her to release the front of the ankle. Next, we had to stretch the calf with a downward dog calf stretch. That'll give her better ankle mobility and release her hips. Then we just have to stabilize her hips and put them in alignment. Next, we had to activate her pelvic floor and her glutes to put her hips into alignment. So we'd leave our hands like this and push and then switch and push and switch and push until her hips shifted into alignment. And now we get to fast forward. Not only is she more toned, she's in better alignment. Everything is shifted the way it's supposed to. She's completely balanced, left, right, center, and squatting below parallel.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
