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Check out Limber 11 by a guy called Joe DeFranco. It's a few exercises/stretches which really helped me with my squat form. I used to have pain in the front of my hip when squatting but I started doing this 3 times a week and I noticed improvements after only a few days. Your lower back will also thank you for doing this. Some of the exercises require a bit ...


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.


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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