{"id":51425,"date":"2023-06-06T16:30:55","date_gmt":"2023-06-06T16:30:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51425"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"stretches-for-squats","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/","title":{"rendered":"A Guide To Stretches For Squats To Increase Flexibility And Mobility"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Should_You_Stretch_Before_Squats\" >Should You Stretch Before Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#What_Are_All_The_Stretches_Necessary_For_Squats\" >What Are All The Stretches Necessary For Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Can_Foam_Rolling_Increase_Flexibility_For_Deeper_Squats\" >Can Foam Rolling Increase Flexibility For Deeper Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#What_Are_Some_Dynamic_Stretches_For_Squats\" >What Are Some Dynamic Stretches For Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#What_Are_Some_Static_Stretches_For_Squats\" >What Are Some Static Stretches For Squats?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Hamstring_Stretches\" >Hamstring Stretches\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Quad_Stretches\" >Quad Stretches\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Hip_Flexor_Stretches\" >Hip Flexor Stretches\u00a0\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#What_Are_Some_Hip_Flexor_Stretches_For_Squats\" >What Are Some Hip Flexor Stretches For Squats?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Wall_Sit\" >Wall Sit\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Standing_Hip_Flexor_Stretch\" >Standing Hip Flexor Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Butterfly_Stretch\" >Butterfly Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Lunging_Hip_Flexor_Stretch\" >Lunging Hip Flexor Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Pigeon_Pose\" >Pigeon Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#What_Are_Some_Lower_Back_Stretches_For_Squats\" >What Are Some Lower Back Stretches For Squats?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Cat-Cow_Pose\" >Cat-Cow Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Childs_Pose\" >Child\u2019s Pose\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Seated_Spinal_Twist\" >Seated Spinal Twist\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Bridge_Pose\" >Bridge Pose\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Cobra_Pose\" >Cobra Pose\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#What_Are_Some_Glute_And_Leg_Stretches_For_Squats\" >What Are Some Glute And Leg Stretches For Squats?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Glute_Bridge\" >Glute Bridge\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Standing_Hamstring_Stretch\" >Standing Hamstring Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Standing_Quad_Stretch\" >Standing Quad Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Seated_Calf_Stretch\" >Seated Calf Stretch\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Tips_For_Effectively_Stretching_To_Prepare_for_Squats\" >Tips For Effectively Stretching To Prepare for Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#1_Breathe\" >1. Breathe\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#2_Move_Slowly\" >2. Move Slowly\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#3_Listen_To_Your_Body\" >3. Listen To Your Body\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#4_Be_Consistent\" >4. Be Consistent\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#5_Challenge_Yourself\" >5. Challenge Yourself\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you tired of feeling like a rusty Tin Man whenever you attempt a squat? Are you convinced that your hamstrings are made of steel cables that refuse to budge? Fear not, fellow lifter! We\u2019ve all been there before.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, flexibility and mobility are not superpowers exclusive to yoga practitioners and circus performers. These are skills that can be developed with the right exercises and stretches. They are also crucial for all athletes, especially those who engage in weightlifting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll explore why <a href=\"https:\/\/betterme.world\/articles\/squat-alternatives\/\">flexibility<\/a> and mobility are so important for squatting, and provide a guide to stretches that can help you get the most out of your squats.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Stretch_Before_Squats\"><\/span><b>Should You Stretch Before Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squatting involves the use of various muscle groups: the quadriceps, hamstrings, glutes, and lower back. Before squatting, your muscles need to be ready to work so that they can perform at their best.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proper stretching before squatting can help improve your range of motion and prevent injury. Squatting with cold muscles can increase the risk of injury and hinder your <a href=\"https:\/\/betterme.world\/articles\/barbell-squat-variations\/\">performance<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1071358\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By warming up these muscles beforehand, you&#8217;ll stimulate an increase in blood flow, which helps get them ready to work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other benefits of stretching before squatting include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased flexibility and range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved coordination\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of tendon or ligament strain\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased muscle tension\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced muscle soreness after the workout<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/benefits-of-squats-for-men\/\"><i>11 Surprising Benefits Of Squats For Men That You Didn\u2019t Know About<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_All_The_Stretches_Necessary_For_Squats\"><\/span><b>What Are All The Stretches Necessary For Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are two main types of stretches, dynamic and static, and both are beneficial before performing squats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretching involves movements that help increase blood circulation and prepare your muscles for exercise. It involves stretching while moving and is effective in warming up the body and increasing blood flow (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21373870\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretching, on the other hand, targets <a href=\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\">specific muscles<\/a> to increase their flexibility and range of motion. It is characterized by static holding positions or holding a stretch for approximately 10-30 seconds. It lengthens the muscle fibers and helps improve your range of motion (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21373870\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other types of stretches that can help deepen your squats include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Foam Rolling: <\/b><span style=\"font-weight: 400;\">Foam rolling is an active form of self-myofascial release (SMR) that helps break down adhesions and scar tissues in the muscle fibers. It can be used before or after squatting to increase mobility, reduce muscle tension, and improve circulation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Flexor Stretch: <\/b><span style=\"font-weight: 400;\">Tight hip flexors can pull your hips forward and cause you to round your back when squatting. Stretching them regularly can help improve your posture and prevent lower back pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Back Stretches: <\/b><span style=\"font-weight: 400;\">Tight lower back muscles can limit your range of motion during squats. Stretching them regularly can help you maintain proper form and increase the depth of your squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute stretches:<\/b><span style=\"font-weight: 400;\"> Weak glutes can cause compensation from other muscle groups, leading to injury. Regular stretching can help strengthen these muscles and improve squat performance.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\"><img decoding=\"async\" class=\"aligncenter wp-image-47364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1024x576.png\" alt=\"Yoga Hammock\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Foam_Rolling_Increase_Flexibility_For_Deeper_Squats\"><\/span><b>Can Foam Rolling Increase Flexibility For Deeper Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Foam rolling is an effective way to increase mobility and improve flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6465761\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It helps break down adhesions in your muscles, which can lead to a greater range of motion when squatting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foam rolling also helps stimulate blood flow, allowing more oxygen and nutrients to be delivered to the muscle fibers. This helps them regenerate faster and become stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As part of warm-up stretches for squats, here&#8217;s how you can use foam rolling:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor and place a foam roller under your glutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly roll back and forth over the area for approximately 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to hip flexors and repeat the same exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then move to the IT band, quads, calves, hamstrings, and other muscles needed for squatting.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When done, stand up and perform dynamic <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-vs-back-squat\/\">stretching exercises<\/a> for a few minutes to better prepare your body for the squats.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Dynamic_Stretches_For_Squats\"><\/span><b>What Are Some Dynamic Stretches For Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are recommended before squatting, as they promote blood flow and prepare your muscles for movement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/#:~:text=Dynamic%20stretching%20(DS)%20is%20often,joint%20flexibility%2C%20and%20optimize%20performance.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). There are several dynamic stretches you can do to activate the appropriate muscles, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking Lunges<\/b><span style=\"font-weight: 400;\">: Walking lunges are perfect for warming up the quadriceps, hamstrings, and glutes. Make sure to take big steps while keeping your chest up, then lower your body until your back knee grazes the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High Knees<\/b><span style=\"font-weight: 400;\">: High knees help stretch and warm up your quads and hips, and are also good for balance. To do them, stand tall and lift one knee up to your chest before quickly lowering the leg and repeating with the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Swings<\/b><span style=\"font-weight: 400;\">: Leg swings help warm up your hamstrings, quads, and glutes. To do them, stand facing a wall, and swing your leg back and forth while keeping your core engaged.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\">change your life for the better<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Static_Stretches_For_Squats\"><\/span><b>What Are Some Static Stretches For Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After the dynamic warm-up stretches, static stretches should be completed. Static stretching targets specific muscle groups and helps increase their flexibility and range of motion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6895680\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of static stretches include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstring_Stretches\"><\/span><b>Hamstring Stretches\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs straight in front of you, then reach for your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for around 10-30 seconds, then release the stretch and rest for a few seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can repeat this stretch a few times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Quad_Stretches\"><\/span><b>Quad Stretches\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and gently pull one foot towards your glute using your hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 10-30 seconds, then release and repeat with the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Flexor_Stretches\"><\/span><b>Hip Flexor Stretches\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on one knee with the other foot in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your hips and pull your hips forward while keeping your core engaged until you feel a stretch in your hip flexor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before releasing and <a href=\"https:\/\/betterme.world\/articles\/goblet-squat-muscles-worked\/\">repeating<\/a> for the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\"><img decoding=\"async\" class=\"aligncenter wp-image-47363 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1024x576.png\" alt=\"stretches for squats\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Hip_Flexor_Stretches_For_Squats\"><\/span><b>What Are Some Hip Flexor Stretches For Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip flexors are the muscles located at the top of your thighs that help lift your legs during squats. It is important to stretch these muscles before squatting, as tight hip flexors can cause pain and limit your range of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of hip flexor stretches include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wall_Sit\"><\/span><b>Wall Sit\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back against a wall and your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself until you are in a sitting position with your knees bent at 90 degrees and your thighs parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before releasing.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Hip_Flexor_Stretch\"><\/span><b>Standing Hip Flexor Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and place one <a href=\"https:\/\/betterme.world\/articles\/wall-ball-workout\/\">foot<\/a> behind the other, bending the front knee at 90 degrees while keeping your back leg straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should feel a stretch in the hip of your back leg, and hold for 10-30 seconds before repeating with the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Butterfly_Stretch\"><\/span><b>Butterfly Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with both feet together and let your knees fall out to either side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto your ankles or feet and sit up tall, feeling a stretch in your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before releasing.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Lunging_Hip_Flexor_Stretch\"><\/span><b>Lunging Hip Flexor Stretch<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step forward with your right foot and drop down until your right knee is at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your left leg straight and extend it behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight forwards until you feel a stretch in the front of your left hip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 15-30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Pigeon_Pose\"><\/span><b>Pigeon Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands and knees on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee forward and place it behind your right wrist.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your left leg behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body to the ground and extend your arms in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 15-30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/squats-for-glutes\/\"><i>Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Lower_Back_Stretches_For_Squats\"><\/span><b>What Are Some Lower Back Stretches For Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The posterior muscles in the lower back help <a href=\"https:\/\/betterme.world\/articles\/wall-squat\/\">stabilize your body<\/a> during squats and are important for maintaining good form. It is important to stretch those muscles before squatting, as well as after, to prevent pain and injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of lower back stretches include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cat-Cow_Pose\"><\/span><b>Cat-Cow Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands shoulder-width apart and your knees hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back so that it is convex towards the ceiling, then exhale and round your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement several times to gently stretch the lower back muscles.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Childs_Pose\"><\/span><b>Child\u2019s Pose\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands shoulder-width apart and your knees hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and lower your hips back towards your feet, keeping your arms extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before releasing.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Spinal_Twist\"><\/span><b>Seated Spinal Twist\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall on the floor with both legs extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one knee so that it is across your body, then twist your torso to look over the bent knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before repeating on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Bridge_Pose\"><\/span><b>Bridge Pose\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back and bend your knees so that they are hip-width apart with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off of the floor until you form a straight line from your knees to your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before releasing.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Cobra_Pose\"><\/span><b>Cobra Pose\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your stomach with your feet hip-width apart and palms flat on the ground under your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up with your arms to lift your chest off of the ground, arching slightly as you go.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before releasing.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\"><img decoding=\"async\" class=\"aligncenter wp-image-47362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1024x576.png\" alt=\"stretches for squats\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Glute_And_Leg_Stretches_For_Squats\"><\/span><b>What Are Some Glute And Leg Stretches For Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The glutes are one of the primary muscles used in squats, and stretching them can help to improve your range of motion. Tight glutes are also a common source of lower back pain. Additionally, stretching the legs can help you to maintain proper form when <a href=\"https:\/\/betterme.world\/articles\/wall-squats-with-ball\/\">squatting<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of glute and leg stretches include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><b>Glute Bridge\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back with your feet flat on the ground, hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up with your heels to lift your hips off of the floor until you form a straight line from your knees to your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before releasing.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Hamstring_Stretch\"><\/span><b>Standing Hamstring Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and place one foot in front of the other, bending your front knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach down with both hands and clasp them behind your back, calf, or ankle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before repeating on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Quad_Stretch\"><\/span><b>Standing Quad Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and grab one foot with the hand on the same side, pulling it towards your buttock until you feel a stretch in the front of the thigh.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds before switching sides.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Calf_Stretch\"><\/span><b>Seated Calf Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up tall on the floor with both legs extended in front of you, feet flexed and toes pointed towards the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly lean forward until you feel a stretch in your calves, then hold it for 10-30 seconds before releasing.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Effectively_Stretching_To_Prepare_for_Squats\"><\/span><b>Tips For Effectively Stretching To Prepare for Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching may seem simple, but there are a few pointers to keep in mind for optimal results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should remember to:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Breathe\"><\/span><b>1. Breathe\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Focus on your breathing to help you relax and get the most out of your stretches. Take deep breaths in through your nose and out through your mouth as you move.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Move_Slowly\"><\/span><b>2. Move Slowly\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When stretching, be sure to move slowly and deliberately to avoid injury or excess discomfort. Make sure that each stretch lasts at least 10 seconds.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\"><img decoding=\"async\" class=\"aligncenter wp-image-47366 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207629-1024x576.png\" alt=\"stretches for squats\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207629.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207629-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207629.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207629-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207629.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Listen_To_Your_Body\"><\/span><b>3. Listen To Your Body\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Everyone\u2019s body is different and you should always listen to how it feels while stretching. Stop if something doesn\u2019t feel right or if you are experiencing any pain or discomfort.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Be_Consistent\"><\/span><b>4. Be Consistent\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make stretching a regular part of your routine to get the most benefits and maintain flexibility. Aim for at least two stretching sessions per week, but more is even better!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Challenge_Yourself\"><\/span><b>5. Challenge Yourself\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you become more flexible, challenge yourself by increasing the duration or intensity of each stretch. This will help you to continue to improve your range of motion and flexibility.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching before squats is essential for improving your range of motion, enhancing performance, and preventing injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating both dynamic and static stretches into your warmup routine will ensure that your muscles are ready to work and that your squats are both safe and efficient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By utilizing proper stretching techniques, you can reduce the risk of injury and increase flexibility, leading to improved squatting capability.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Guide_To_Stretches_For_Squats\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Are you tired of feeling like a rusty Tin Man whenever you attempt a squat? Are you convinced that your hamstrings are made of steel cables that refuse to budge? Fear not, fellow lifter! We\u2019ve all been there before. Contrary to popular belief, flexibility and mobility are not superpowers exclusive to yoga practitioners and circus [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":51426,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-51425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Guide To Stretches For Squats To Increase Flexibility And Mobility - BetterMe<\/title>\n<meta name=\"description\" content=\"Feeling too stiff while doing squats? Here&#039;s a guide on the best \u2605 STRETCHES FOR SQUATS \u27a4 to increase your range of motion, enhance performance and prevent injury.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Guide To Stretches For Squats To Increase Flexibility And Mobility\" \/>\n<meta property=\"og:description\" content=\"Feeling too stiff while doing squats? Here&#039;s a guide on the best \u2605 STRETCHES FOR SQUATS \u27a4 to increase your range of motion, enhance performance and prevent injury.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2168096767-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\"},\"headline\":\"A Guide To Stretches For Squats To Increase Flexibility And Mobility\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/\"},\"wordCount\":2175,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2168096767-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you tired of feeling like a rusty Tin Man whenever you attempt a squat? Are you convinced that your hamstrings are made of steel cables that refuse to budge? Fear not, fellow lifter! We\u2019ve all been there before.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Contrary to popular belief, flexibility and mobility are not superpowers exclusive to yoga practitioners and circus performers. These are skills that can be developed with the right exercises and stretches. They are also crucial for all athletes, especially those who engage in weightlifting.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll explore why <a href=\\\"https:\/\/betterme.world\/articles\/squat-alternatives\/\\\">flexibility<\/a> and mobility are so important for squatting, and provide a guide to stretches that can help you get the most out of your squats.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Should You Stretch Before Squats?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Squatting involves the use of various muscle groups: the quadriceps, hamstrings, glutes, and lower back. Before squatting, your muscles need to be ready to work so that they can perform at their best.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Proper stretching before squatting can help improve your range of motion and prevent injury. Squatting with cold muscles can increase the risk of injury and hinder your <a href=\\\"https:\/\/betterme.world\/articles\/barbell-squat-variations\/\\\">performance<\/a> (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1071358\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">By warming up these muscles beforehand, you'll stimulate an increase in blood flow, which helps get them ready to work.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Other benefits of stretching before squatting include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Incre ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/\",\"name\":\"A Guide To Stretches For Squats To Increase Flexibility And Mobility - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2168096767-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Feeling too stiff while doing squats? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"A Guide To Stretches For Squats To Increase Flexibility And Mobility - BetterMe","description":"Feeling too stiff while doing squats? Here's a guide on the best \u2605 STRETCHES FOR SQUATS \u27a4 to increase your range of motion, enhance performance and prevent injury.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"A Guide To Stretches For Squats To Increase Flexibility And Mobility","og_description":"Feeling too stiff while doing squats? 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Are you convinced that your hamstrings are made of steel cables that refuse to budge? Fear not, fellow lifter! We\u2019ve all been there before.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Contrary to popular belief, flexibility and mobility are not superpowers exclusive to yoga practitioners and circus performers. These are skills that can be developed with the right exercises and stretches. They are also crucial for all athletes, especially those who engage in weightlifting.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll explore why <a href=\"https:\/\/betterme.world\/articles\/squat-alternatives\/\">flexibility<\/a> and mobility are so important for squatting, and provide a guide to stretches that can help you get the most out of your squats.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Should You Stretch Before Squats?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Squatting involves the use of various muscle groups: the quadriceps, hamstrings, glutes, and lower back. Before squatting, your muscles need to be ready to work so that they can perform at their best.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Proper stretching before squatting can help improve your range of motion and prevent injury. Squatting with cold muscles can increase the risk of injury and hinder your <a href=\"https:\/\/betterme.world\/articles\/barbell-squat-variations\/\">performance<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1071358\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By warming up these muscles beforehand, you'll stimulate an increase in blood flow, which helps get them ready to work.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Other benefits of stretching before squatting include:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incre ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/","url":"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/","name":"A Guide To Stretches For Squats To Increase Flexibility And Mobility - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/stretches-for-squats\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2168096767-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Feeling too stiff while doing squats? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/51425","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=51425"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/51425\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/51426"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=51425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=51425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=51425"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=51425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}