I can't squat with my legs together

Our bodies are infinitely flexible, and the ingenuity of our body structure enables humans to perform many incredible movements. But some people cannot squat with their legs together. This indicates that the muscles at the tendon may have some kind of disease, causing the joint to be unable to rotate normally; or the bones may have been deformed, hindering the completion of the movement. Please read the following article for more details.

There are about 2 possibilities in this situation:

1. From muscles and tendons

Degeneration and contracture of the gluteal muscles and their fascia fibers caused by various reasons lead to limited hip joint function. It's called gluteal muscle contracture or GMC. As far as I know, there are many hospitals that can do this. All cases were treated with surgical release and partial resection of the contracture strips, with a cure rate of over 95%.

Or the Achilles tendon is short and cannot be stretched.

The former is achieved through surgery, and the latter through exercise. Can't be solved in a short time.

2. From bones

Deformities of the bones of the foot (primarily the talus). Causes: (1) Genetic factors; (2) Congenital; (3) Foot trauma or chronic strain. Depending on your situation, this may be a genetic disease. The only cure is plastic surgery, which is very expensive.

How to exercise when you can't squat with your feet together

1. If you can't squat deeply, you must stand on tiptoe. When squatting, keep your back straight and stick your buttocks out. Use the muscles of your thighs and buttocks to control the center of gravity of your body downward. It feels like there is a bench under your buttocks. Slowly sit down like that. When your thighs are parallel to the ground, you can then exert force upward.

2. Exercise of holding a book between the knees. ① Sit on a chair, stretch your legs straight and tightly, clamp a book of appropriate thickness between the upper ankle joint (lower calf), and hold it for several minutes without letting the book fall. When practicing, you can tie a rope under the knee joint, which will have a better effect; ② Stand upright with your feet together, put a book between your knees, and do squats and stand-ups 20 times. After squatting and standing up, the books must not fall to the ground; use thick books first, then gradually change to thinner ones, until they can hold a piece of paper. Repeat the above two movements, with no limit on the number of sets.