For the most part, time under tension isn’t a problem with a lot of exercises. There’s one exercise and body part where it really does become an issue though… SQUATS!
The amount of people who seem to struggle with hitting great squat depth is huge. As personal trainers, we see it all the time. Sometimes it’s an inability to achieve proper squat depth because of poor flexibility. Other times it’s a lack of confidence that you’ll be able to get back up. In a few isolated cases, it’s just because people aren’t aware of how deep you should be going on a proper squat.
With that in mind, we’re going to run through a few ways you can improve your squats. In a couple of cases, we’ll add in exercises that you wouldn’t always consider. There’ll also be some advice on improving your range of movement without making drastic, complex changes.
These suggestions are all tried and tested ways to increase range of movement on leg day…
Step ups
The first tip is to switch out the exercise for a different one! I know that sounds completely counter-intuitive, but go with me here.
A change is as good as a rest. When it comes to squats, sometimes a pattern interrupt is the best thing you can do. By changing the movement for a similar one, sometimes you can improve the original. Step ups are a perfect example of this.
If you’re struggling to hit parallel with your squats, setting up a step where the height of the step forces you to drive through a full range of movement is a superb alternative. It’s also a great way to isolate both legs, preventing over-use or domination of one leg over the other.
If you look at the image below, see how the thigh is parallel to the floor at the start of the movement. This forces a long range of motion and increases the time under tension for the leg muscles…
Use Heel Wedges
If you don’t want to invest in weightlifting shoes, you can always gain some of the benefits of them by using a heel wedge.
By elevating your heels when you squat, you do a few things that help squat depth…
Prevent tight calf muscles from limiting your range of movement
Allows you to maintain an upright torso throughout the squat
Open up the hips, helping to lower squat depth
A heel wedge is a simple intervention - you place it under your heels when performing squats. As opposed to weightlifting shoes (which are still excellent, by the way), they are temporary so you use them whilst you’re squatting, then can put them away again and carry on with your workout.
The practical difference between a heel wedge and a weightlifting shoe is that the weightlifting shoe isn’t designed for anything other than squats, clean and jerks and snatches, so they’re awful for anything involving running, jumping etc. If your workout contained any of these movements, you’d have to change your shoes if you wanted to do them effectively.
Perform Split Squats
A split squat is a great way to isolate a single leg. Not only that, the elevated rear leg helps you to get a full range of movement with the squat too.
I particularly like the elevated rear leg for people who have tight hip flexors, because it really helps you to stretch them as you lift. If you take a look at the video below, you’ll see how deep the front leg should be squatting. It’s easier to break parallel with this exercise, because you’ll be lifting lighter weights and you have the support of your back leg.
The spilt squat is one of the best leg exercises around, and some high profile coaches even look to use these instead of traditional barbell back squats, for all of the reasons mentioned in this section. If you don’t use them, give them a try and see how you get on…
Spanish Squats
Most often used as a rehab exercise, Spanish squats are an excellent way to fully engage the quad muscles as you work through a squat pattern.
If you aren’t familiar with Spanish squats, here’s what they look like…
The band behind the knee offers structural support as you squat. This allows you to get to a greater depth, because you have something to support your legs. More importantly, it offers this support without making the exercise ‘easier’ - it’s still a seriously tough exercise to complete.
The benefits of the Spanish squat aren’t just potential squat depth, they also help knee health, range of movement quality and squat technique.
You can make the Spanish squat harder by using a kettlebell or dumbbells to add weight to them.
Improve Your Flexibility
The final and arguably one of the most effective ways to improve your squat (and therefore range of movement) is by improving your flexibility.
A lot of the limitations in technique (across many exercises by the way, not just squats) is through a lack of flexibility and mobility in their muscles and joints. This is addressed by working the muscles through a full range of movement during exercises, but also engaging in a thorough stretching and mobility approach.
One of the more effective ways to engage in a mobility practice is through yoga.
The reality is most people won’t spend an hour or so per week on their flexibility, so if they attend a class where the focus is on flexibility and mobility, they’re more likely to engage. This in turn will provide the benefits you’re looking for. This won’t be a quick fix, so it’ll involve at least one class per week for 2-3 months in order to see any benefit.
If you are particularly stiff, a hot yoga practice can be helpful, because the additional blood flow will help to increase elasticity of the tissues. If you don’t fancy getting sweaty, a Yin Yoga practice will be helpful - it’s a much slower type of yoga, with classes lasting upwards of 90 minutes. In Yin Yoga you stay in poses for several minutes at a time, really stretching the muscles out.
You can still get the benefits of stretching by doing a general stretch and foam rolling practice at home (or in the gym), but you’ll have to commit to it.
Something like this done daily will be really helpful…
If you want help with your health, AdMac Fitness is the place to go!
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health and fitness. With our guidance you can see your health and fitness reach new levels!
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
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