To use the hot spot stretch, start by lifting your leg straight out and then lower it to the floor with a firm, controlled grip.
Repeat this movement with your foot.
Do it 10 times for maximum results.
When using the hot stretch, the calf muscle and hip flexors work together to create a stretch in the calf and hip joint.
Once you have mastered this stretch, try it on the back or at the bottom of the squat rack.
Try a few more times to really feel the difference it makes.
You’ll also find it helps you keep your core tight during a squat, and you can do it without feeling any tension.
It’s a great tool for people who are already aching from the bench press.
It can also be used to help you build confidence in the squat and improve your technique.
It’ll take a bit of practice to get used to the technique, but once you do, you’ll see how much more comfortable you can be with your body when it’s not on the floor.
The ‘hot stretch’ is the ultimate body-weight exercise for getting your muscles pumped up, strengthening your core and building confidence.
You can do this anytime of the day or night.
It only takes a minute and a half to do in total, so it’s a perfect time to warm up.
You should be able to do this on a stationary surface, with your feet shoulder width apart.
The first few sets should be done with the feet shoulder-width apart, but as you get better, increase the number of repetitions.
Once your legs are stretched out, you can start lifting them straight up.
Make sure you’re not bending your knees too much, or they’ll lock.
Once the stretch has been done, your calf muscles will release a little bit more, making it easier to bend your knee and lift your leg.
Repeat the same stretch on your other leg.
You’ve now got the ‘hotspot stretch’.
This stretches your calf muscle to stretch the hip flexor muscles.
When doing this stretch on the leg, make sure you keep the foot firmly planted on the ground.
This stretches the hamstrings, which connect your glutes and quadriceps to your core.
You also want to stretch your hip flexorus muscles, which run from your hip bone to your ankle.
It feels like a long stretch, but it’s actually really simple.
Take your leg out to the side, and lift it out straight away.
You want to make sure the leg is straight up, but not bent forward.
Lift the leg out straight up until you feel your hip twitch, then slowly lower it back down.
Repeat until your hip muscles have fully relaxed.
This will make your hip extensor muscles work harder and more intensely, and make it easier for you to bend forward.
If you can’t find a stretch you like, you might consider doing some warm up squats.
Start by lifting the leg up and then lowering it to your feet.
You don’t want to bend too much to get the stretch done, so start slow and slow, until you get it right.
You’re now getting a nice stretch in your calf, hip flexoring muscles, hamstrings and quad and glute muscles.
You may also want a warm up exercise to help stretch your core muscles.
If doing a warm-up exercise, it’s important to take the stretch off and go back on for more repetitions if you want.
Once it’s done, it feels like your muscles are ready to work.
The stretch is best done with a weight that’s just under the top of your foot, and with your hips back straight.
Try it on a bench, squat rack or a stationary floor.
If the stretch feels too tight, you may need to do some more sets, which will make the stretch even more tight.
You need to be sure your abs are working well to perform this stretch correctly.
If your abs don’t feel tight, or your core isn’t tight, it may be time to move on to the next exercise.
You might have to work out more, and your muscles may need more time to adjust to the new stretch, so take this into consideration.
It doesn’t matter if you do this exercise on a floor or bench, it helps to have a warmup routine to help keep your body ready.
You will also notice that the ‘warm-up’ stretches will have you sweating more than usual.
That’s because your muscles aren’t yet working to full strength.
When you perform the ‘Hot Stretch’, it’s best to do it while sitting, so you’re less likely to feel your muscles tense.
You are more likely to be feeling your muscles relax, as the muscles are working together to strengthen them.
Try this exercise with your partner, and see how it works out for you.
Do you use this stretch to increase your squatting ability?
Share your thoughts in the comments section below.