Whenever I do back squats, then next day I have a weird feeling in my lower back. It's to the left of my spine and in my glute (left). It is not a stinging pain, but more of a 'sore' kind of feeling, espically if I hang my left leg in the air while standing only on my right foot.


Here is a video of my squat. There isn't an extreme ammount of weight on it (I filmed this on one of my off days, it was also extremely cold outside haha), but there is enough weight for me to accurately represent my squat form.

http://www.youtube.com/watch?v=-ulgFRD2Cv4

Do you stretch your hip flexors? I would also start to do supine bridges, birdogs and glute stretchs.

Few examples:

http://www.exrx.net/Stretches/GluteusMaximus/ProneGlute.html

http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

Your form looks pretty good to me except i think you need to push your knees out more to prevent them from caving in.

Form looks pretty good to me. You're shifting your weight a little too far back considering your toes rise off the floor as you squat. You want to drive out of the hole with the weight on your heels but not so much that you take the weight completely off the toes. The eccentric is also kind of slow, but tempo is your own prerogative.

I get the impression that there's a lot of thinking about what you're doing going on in your head, which while not necessarily bad isn't optimal -- stay tight, be confident, squat like you mean it. It could just be that you're trying to demonstrate for the video. If so, a better video would just be a work set where your focus is on the weight instead of the camera as this would better reflect a normal squat session.

Is your pain at the top of the glute kind of in the middle of the side of the back (adjacent to the spine)? I had a similar "sore" / weak kind of feeling a while back on my right side. I think it was a slightly strained muscle. I was careful to not to sleep or sit with my hips twisted for about a week while taking it easy on training and it recovered.

Do you stretch your hip flexors? I would also start to do supine bridges, birdogs and glute stretchs.

Few examples:

http://www.exrx.net/Stretches/Gluteu...roneGlute.html

http://www.exrx.net/Stretches/HipFle...HipFlexor.html

Your form looks pretty good to me except i think you need to push your knees out more to prevent them from caving in.

Thanks. From this video I saw that when I raised, my knees to collapse too much as well. I do stretch my hip flexors and glutes- not the particular glute stretch you mentioned. I tried it today, and I really like how it feels, I'll incorporate it in. I will also warm up with supine bridges; but I could not find what birdogs were?



Form looks pretty good to me. You're shifting your weight a little too far back considering your toes rise off the floor as you squat. You want to drive out of the hole with the weight on your heels but not so much that you take the weight completely off the toes. The eccentric is also kind of slow, but tempo is your own prerogative.

Yea, I never really noticed my toes rise off. About the eccentric pace, I saw that it is slower than it feels. I've noticed this for a lot of my movements- including just general motion. I found this out while first filming tricking, I move a lot different than how I feel I move. Speed is something I value, so I'm going to consciously up the tempo.

I get the impression that there's a lot of thinking about what you're doing going on in your head, which while not necessarily bad isn't optimal -- stay tight, be confident, squat like you mean it. It could just be that you're trying to demonstrate for the video. If so, a better video would just be a work set where your focus is on the weight instead of the camera as this would better reflect a normal squat session.

Yea, I was trying to have optimal form for the video, but I do tend to think about the motions as I go. I will try to get another vid up of a regular session, and I will stay tight and confident from now on.

Is your pain at the top of the glute kind of in the middle of the side of the back (adjacent to the spine)? I had a similar "sore" / weak kind of feeling a while back on my right side. I think it was a slightly strained muscle. I was careful to not to sleep or sit with my hips twisted for about a week while taking it easy on training and it recovered.

Yes, that is exactly where it is. It only bothers me the day after squats (however, this last squat session the pain was barely there, and only when I first woke up).


Thanks Chicanerous and Canada :tucool:

Bird dog is the last excercise. That's a article you should read if you want to improve your squat.

http://www.t-nation.com/readTopic.do;jsessionid=46D48ED1F0091FAF85323893FC 9721A0.ba13?id=495189

Keep static stretchs to post workout and off days. Bird dogs and bridges should be done in a dymanic fashion not static so there ideal pre-workout.