Stretches to improve squatting range

[onetimeok]

When I squat I can barely get to 90 degrees. If I try and go further I just fall backwards. Where is the tension that causes this lack of mobility? Is it tight calves or hammies or just general tension in my hips?

I am wanting to gain the flexibility to get ass to the floor eventually, but need to know where my problem lies. Cheers in adavnce for any help.

[Adonis]

It's ahrd to say, but you are probally falng bakwards because of the weight your using, (ie: your muscles aren't strong enough), and some muscle tightness issues.

Try this:

Stretch your glutes (medius, and maximus), hamstraings, calves, hipflexors, and tibialis anterior, lats, and pecs. 3 times each day for the next 8 weeks. Hold each stretch for 30-45 seconds.

Strengthen your glutes (maximus), as wells as your hamstrings. Lighten the weight your using when going low. Try starting with just the bar, and progressivly get heavier.

[MissytroN]

Make sure you are placing your feet hip distance apart...line up your feet to the width of your hips, not feet together...if thats what you're not doing. =)

[PowerHouse]

Strengthen your posterior chain as well. Glute ham raise, reverse hyper extentions, good mornings, deadlifts (any variation too). How is your stance, what about bar placement.

[MailmanJ]

If you want stretches, make sure you stretch your hamstrings, and then do a stretch where you get into an infielders stance, and sit there. Slowly work until you can go as low as possible. NO BOUNCING! We learned this with a program at work for helping to reduce lifting injuries, as this helps stretch the hip muscles.

[onetimeok]

Thanks guys, will try all of the above and see how I go.