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Maximising Leg Day: Stretching Before Squats

Alright, folks, let's talk about something we all secretly dread but also love - leg day! We get it; squats can be a real pain in the... well, legs. But guess what? With the right stretches before squats, you can minimise discomfort, ensure your hip flexors are loose and ready, and prepare your body to go lower and longer. 


So, fasten your seatbelts (or should we say, squatbelts), because we're about to dive into the world of leg-warming stretches for squats. We’ll look at the benefits, types of stretches, mistakes to avoid, and our top tips for getting the most out of your leg day. 

The Benefits of Stretches Before Squats

Before diving into the nitty-gritty of squat stretches, let's discuss why they're essential. Think of them as your secret weapon to reach that coveted deep squat position:


  1. Improved Flexibility and Range of Motion: Stretching those muscles before squats can make you as nimble as a ninja, allowing you to hit those deep squats with grace.

  2. Enhanced Muscle Activation: Stretching wakes up those sleepy muscles, ensuring that they're all in on the squatting action. Squat mobility relies on the hip flexor, which dynamic stretches are extremely useful for loosening.

  3. Reduced Risk of Injury: Trust us; you don't want to pull a muscle while busting out those squats. Stretching helps keep injuries at bay.

  4. Increased Squatting Depth and Efficiency: Want to go deeper with your squats? Stretching can help you reach new depths, activating all those glute muscles.

Types of Stretches for Squats

Now that we know the value of stretching, let’s look at different stretching techniques:


Dynamic Stretching: These are your pre-squat functional moves. Think leg swings and hip circles. Dynamic stretches get your muscles loose and active so you’re ready to launch into your workout routine without worries.

Static Stretching: These are the classic stretches you might remember from gym class - the "touch your toes" kind. Static stretches help improve your overall flexibility.

PNF Stretching: It sounds fancy, but it's just a clever way to say "stretch and contract". This technique (Proprioceptive Neuromuscular Facilitation) improves elasticity, making your muscles cooperate better during squats.

Pre-Squatting Stretching Routine

Okay, now let's get into the good stuff – the actual stretches you should be doing before squats. Here are the muscle groups to focus on and how:


  • Ankles and Calves: Give those calves and ankles some love. Try some ankle circles and calf raises to limber up.

  • Quadriceps and Hamstrings: The front and back of your thighs need attention. Simple quad and hamstring stretches should do the trick. If you aren’t sure what these look like, here’s a great explanatory Youtube.

  • Hip Flexors and Glutes: These guys play a huge role in your squats. Stretch them out to unleash their full squatting potential. A great hip flexor stretch that also targets the glutes is long, low lunges, as this bent knee stretch does wonders for tight glutes and hip flexors.

  • Lower Back and Thoracic Spine: Your back deserves some love, too. Gentle twists and stretches on your mat can keep it happy during squats. These stretches will also warm up your abdominal muscles; bonus!

Common Mistakes to Avoid

Now, let's chat about what not to do. Stretching is your friend, but don't force it. Ease into your stretches to avoid overstretching and pulling a muscle. 


It’s also important not to hold static stretches for too long. We're stretching, not trying to set a world record. Aim for 15-30 seconds per stretch, and don't skip any part of your stretching routine.


Lastly, a common stretching mistake is tied to people wanting to get them over and done with so they can get into their bodyweight squats, weighted squats, sumo squats, other beloved squats… Anyway, remember that warming up gets your muscles in the mood for that workout of yours. Don't rush into it.

Tips for Optimal Stretching

We want your stretching to be strong, too. So, to loosen up all the muscles and improve squat performance, here are our top tips:


Tip 1: Maintain proper form! Don't turn your stretches into a contortionist act. Keep good form to avoid injuries. Keep your feet shoulder-width or hip-width apart when it’s required, keep that core engaged, and try to maintain a neutral spine.

Tip 2: Blocks, bands, and foam rollers are your friends. They can help you get deeper into your stretches.

Tip 3: Incorporating breath control. Controlled breathing can help you relax and stretch more effectively. It also helps increase blood flow, bringing oxygen to all those muscles.

Tip 4: Slowly improve your flexibility. Rome wasn't built in a day, and neither is your flexibility. Gradually increase the intensity of your stretches.

Ready to Get Those Cold Muscles Warm?

In conclusion, folks, don't let leg day intimidate you. With the right stretches before squats, you can conquer those squats like a champ, all while reducing your risk of injury and improving your performance. Remember, flexibility is your friend. So, the next time you hit your local 24/7 Fitness, remember to limber up before you squat down. Your legs will thank you, and so will your mirror.