Originally Posted by Commander
Thanks, I hope it heals quick. It is no fun not squatting.
BTW, did you try any of my suggestions for mobility?
I did, the bottom squat position has helped with flexibility slightly. The squeezing the glutes made no noticeable difference.
I'm going to be doing some foam rolling on my calves, hams, IT band, hip flexors and spinal erectors to improve mobility. Also employ some stretching exercises like crescent lunges and Bulgarian split squats. Also some hamstring mobilization exercises. My pelvic tilt during the squat is happening way above parallel when i've looked back at video so i'm going to take a full 40% decrease in working weight and increase it back up progressively to nail form and help me fix this issue before lifting heavy weight and risking spinal injury.
Backup plan if the above doesn't work is to use box squats (to prevent forces on the knee) at the height I'm correctly squatting to which is above parallel. Then slowly decreasing the height of the box each workout, stopping at any point when the tuck under begins, working on eliminating it then lowering the box again.