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When the upper outer front part of my leg feels tight or painful during squats, I find the best results from stretching my glutes. Stretches like yoga's pigeon pose: ...or pushing my knees out from a deep 3rd world squat: ...seem to help the most. Foam rolling the area that actually hurts can help too.


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There is debate over how beneficial stretching actually is, but for these hard to stretch areas a foam roller (or similar tools for reaching smaller areas, such as the spikey balls) can be very useful for releasing tension short term, similar to a massage. They are pretty straight forward to use, but guides can be found online through a quick search. ...



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