If your toilet looked like this, I promise you wouldn’t have any issues with flexibility of the hips and knees. Of course, if your toilet looked like this, you might have a few issues with toilets. The reality is if you don’t utilize the range of movement (ROM) that your body is capable of, if you spent most of your life seated or at a desk, studying working or driving, playing X-Box (this also includes playing Play-Station and Nintendo although X-Box is superior), or just being plain ‘ole lazy, then no doubt your ROM will look like the people who use those new fangled fancy toilets.
If you are not exposing your body to the bottom of the squat on a regular basis, and I don’t just mean in the gym, then the likelihood of it magically improving are slim. So, think outside the box to make some improvements to your movements and your lifestyle. Start to use the squat as just another thing that you do like sitting or standing. Squat down and hang out down there for a few minutes, relax into it and let your hamstrings meet up with your calves. Let your nervous system release the brakes on those steel cables that you use for muscles, and loosen the hell up. The more often you do it, the more comfortable it becomes. There are hundreds of opportunities to do it daily, it requires very little effort, and infact it is just sitting your butt down, only in a way that won’t turn your ass into a laminated pancake…
Strength / Skill
3 x 5
Tabata Ball Slam
Tabata Knees to Elbows