wondering if anyone can give me some advice.
Ive been reading all day about hip activation, glutes, foam rolling, etc. kinda overwhelmed and a bit lost.
Ive always had weak squats. recently after a long break due to unrelated injury, i got back into the gym. Day 1, i start going through the motions with no weight and i get anterior knee pain from doing a squat...with no weight. its been 4 weeks and i have the same problem everytime i go into a squat position.
i feel that i dont use my hips or glutes at all when squatting and they never really got sore in the past after a squat workout. i feel that my hamstring flexibility sucks. i feel im not sitting back into my squat at all. ive read starting strength so i know what i should be doing.
on my lower body days what should my focus be or what should my routine consist of? outside of the gym what should i be doing? i feel i need to strengthen and activate my hips/glutes and increase flexibility. Ill read everything and anything you guys pass along. I'd like to be squatting again someday.