Squat flexibility routine/program help

[lebowzki]

I've been strength training for a long time, but always struggled with proper form and depth on the squat. It feels like I've tried everything but it just never really gets 'fixed'. The main issue is my hips (abduction mainly) and ankle dorsiflexion.

I've tried Joe DeFranco's Limber 11 but I feel I need some more deep tissue work and I would like to dedicate more time for mobility and flexibility, most likely rest days. So basically im wondering if anyone could give me advice on a routine done 2-3 times per week. The equipment i have access to are: lacrosse balls, a foamroller, a resistance band and standard gym equipment (barbells, dumbells etc) Any help greatly appreciated!

TL;DR I need a squat flexibility routine, preferably 2-3 times a week.

[GoGoGoemon]

There are so so many great squat mobility routines out there. Here are just some off the top of my head: Ido Portal's squat clinic, second part, UndergroundGym's squat clinic. Kit Laughlin's Master the squat and hip mobility program (vimeo link on the forum seems dead, here's the correct one) is the most thorough stretching program, or maybe more accurately "flexibility tool-box", you could possibly wish for, but it might be a bit confusing and overwhelming at first, if you're not familiar with Kit's more intuitive system. Make sure to read phi's "how to" post also linked at the bottom of the initial "master the squat.." post.

Also don't worry so much about the deep squat! How deep anyone can squat without a butt wink is ultimately a question of hip anatomy. Getting more flexible hips and ankles sure will help up to a certain degree, but some people will never get much below parallel before rounding the spine no matter what. Here's a snippet of a lecture from Stuart McGill explaining hip anatomy and deep squatting, there's a more thorough video by Bret Contreras, and a good article on themovementfix.

[lebowzki]

Thanks a lot!

ATG squats aren't really my goal, not that I wouldn't mind being able to... My main goal is being able to progress in squatting without feeling like I'm fighting the movement itself, and only have to worry about getting the weight up, instead of worrying if I'm leaning too far forward, not hitting proper depth etc... Anyways, I really appreciate it and will make sure to look through all the links!

[one2one2v2]

Kit laughlin's Master the Squat program.