If you get pinching at the front of your hips when you squat, stretching your hip flexors won't make that pain go away. Think about it, those bad boys are shortening as you squat, not lengthening.
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One of the things that can be causing issues is dysfunctional hip flexion, a.k.a., your body doesn't know what to do as you start to get into that bottom position. Muscles also have to be able to shorten. Don't forget that. So, something to try is working on active hip flexion strength and control.
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These totally suck, so don't say that I didn't warn you. All were looking to do here is lift the leg while sitting tall. Hello active insufficiency ?. I've added the use of the dowel as a way to make the movement a bit easier by helping to activate the core and giving us something to pull against. Your quad will likely cramp, and you might cry. Embrace it.
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@garagegymgirl had me do these as part of my homework, and while I hated them, they definitely helped. I've re-introduce them into my accessory work, as my right hip has been flared up a bit, secondary to some stability issues. Remember, it's not all about mobility.
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Reps, sets ?. Hold it til your leg falls off. Jk. Start off with 5 sets of 5-10 second holds and work your way up from there. If you can't even lift your leg, don't worry. I'll post a regression when I get a minute, but for now, just focus on contracting the quad and hip flexor and TRYING to lift the leg, even if it doesn't move.
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