Quote (RewtheBrave @ Oct 3 2016 02:17pm)

There are a few strategies:

- hip activation: this is more about getting the hips to respond to activity (mind-muscle connection) but it opens the hips because "aware" hips move better than sleepy hips
- stretching: this is mostly lungeing, frog stretch (looks as it sounds), hamstring stretches (ez to find online, but it's just like it sounds), and piriformis stretching
- foam rolling for self myofascial release. sounds sexual, it almost is.
- this next idea may help to unlock your IT band a bit. technically you can't stretch it much at all (despite all the "stretches" for it), but you can unstick it. there's something called a 4 point stretch. if you find it, it is the holy grail of IT band unglueing.
- adduction/abduction stretches and exercises (the girly machines in the gym)
- "ice skaters" (like euro stepping or lateral bounding)
- lateral agility training (even the wussy ladder stuff)

I put those mostly in order of best to worst. If you only do the last 3 things you're screwed because they can tighten you up. The point is that those things help mobility/opening the hips only via strengthening movement patterns and actual tissue. Doing so tighten you up, so they are an accessory for after you've done the other stuff.

You may also want to visit a good osteopath or chiropractor to explain your troubles with the squat and see if they can help you figure out exactly what's going on. Osteos do some alignment work and they often stretch people out. Chiropractors are in my opinion the unseen heroes of health and wellness in general, and a good chiro is possibly the most important health and fitness tool you'll ever have.

Quote (Hurley @ 3 Oct 2016 14:25)

Alright ! Thanks for the tips man ! Will lookout on the net for these.

Also while you're here XD

Any exercise for lower back beside deadlift?

Quote (RewtheBrave @ Oct 3 2016 02:53pm)

Back extensions (machine ideally, or on a mat) and hamstring curls. Both are pretty easy. You can also do back hyperextensions (extensions are usually by the universal stuff/circuit training area) on the apparatus (usually by the free weights) nobody understands how to use, too. But do the other stuff first because lower spinal hyperextension is an absolute level of terrible if you're not already pliable. Another idea would be to use an inversion table if you have one available. Probably not, but they're pretty sweet just for loosening things up. They make it easier to do all the other lower back stuff I mentioned.

Rows and lat pull-downs and that sort of movement are more geared to the mid-back/lats but they're essential to overall balance if you're not yet ready for deadlifts.

e: hamstring curls are mostly unrelated. Threw them in there because if you do them with lower back stuff, it just helps you get used to moving the posterior chain. Same goes for any exercises for the butt, too.

Quote (Hurley @ Oct 3 2016 02:25pm)

Alright ! Thanks for the tips man ! Will lookout on the net for these.

Also while you're here XD

Any exercise for lower back beside deadlift?