how do i fix my legs after squatting its been 3 days and

DOMS. eat extra protein and excess calories, rest, do light active recovery, train antagonists lightly, et c. read up more about fitness.

>>42802144
Don't worry that only happens in the beginning

>>42802197
you could do this

or you could do yourself a favor and stretch your hips. do pidgeon stretches, couch stretches and work on your hamstrings. and i mean frequently.

also, make sure you're being consistent with your programming. if i take even a week off from squatting, i get hella DOMS all over again the next time i squat.

>>42802144
Squat every week for the rest of your life

>>42802239
You mean three times per week

>>42802231
>you could do this
>or you could
The two aren't mutually exclusive.

Anyways, you still don't know shit.
https://www.ncbi.nlm.nih.gov/pubmed/2489863
>The evidence from randomized studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.

https://www.ncbi.nlm.nih.gov/pubmed/21735398
>We concluded that static stretching and/or warm-up does not prevent DOMS resulting from exhaustive exercise.

It can actually /worsen/ DOMS:
https://www.ncbi.nlm.nih.gov/pubmed/8451526
>similar bouts of static and ballistic stretching induce significant increases in DOMS in subjects unaccustomed to such exercise.

>>42802250
You mean Squat Every Day

what bird is this

>>42802565
it's a "Reverse Image Search -> Answer in 5 seconds" bird

>>42802556
you mean twice a day


jokes aside
i squatted first time in 2 months 2 days ago, which ofc gave me terrible doms which i feel even now
but i just came back from doing soem lighter weight squats for volume to get the blood floow

do this op, you wont regret