any adice on how to strech for squats?
Wall squats
Stand facing a wall. Have your feet about 1 inch away and squat down as far as you can go. It keeps you in perfect form so you stretch the muscles that are tight. No weight on these. Its a stretch not an exercise.
Mike Mahlers "stair-step-approach" to one-legged-squat is a good way, Once you can pull out ten one-legged-squats your flexibility in ankles/ hips etc is way better.
"Once you can pull out ten one-legged-squats your flexibility in ankles/ hips etc is way better."
Not to mention being a STUD. One-legged squats are tough, if you do them right. And even if you do them wrong they still aren't that easy.