I recently discovered that I have a posterior tilt with my squat...very ugly. The bad part is I didn't know it until I did a video of myself last Friday. Sorry about the music...yahoo radio was on my laptop when I was taping.
Since that time, I have been working very aggressively on stretching my hamstrings in sitting, standing, and laying positions. Static but primarily PNF with 20 sec hold/10 contract cycles.
Also, working on the mechanics of the squat and motor recruitment, such as using hip flexors to pull myself down into the hole.
I think I have made pretty good progress in 4 days, a small tilt at the bottom and my depth still sucks. If I go deeper than the video shows my pelvis posterior tilts much more. Also I have a lot of impingement in the anterior hip as well...both sides.
Basically what I am looking for is more flaws from the video that I am not seeing and some ideas for the anterior hip pain. My hips are very tight and I am making good progress, but the hip flexion restriction is going to be a problem for further depth.
Thanks for the help.