3 Exercises to Improve Deep Squat Mobility

You were built to deep squat. Human bodies are naturally designed to squat deep, though the exact stance depends on your hip structure.

If you can't lower into a squat without your heels lifting, your knees hurting, or falling backward, your body isn't broken. For most people, it comes down to mobility and positioning in three key areas. To improve this, work on these three key exercises. First exercise, half kneeling ankle

dorsiflexion mobilization. For this, we're gonna start from a half kneeling position. All you do is just lean your knee over your toes without letting your heel come off the ground.

Hold it here for a couple of seconds, and then powering up.

Repeat this for 10 reps. Limited ankle dorsiflexion is the number one reason why people fall backwards in a deep squat. Driving your knee over your toes stretches your soleus and ankles, letting your shins angle forward so you stay balanced. Exercise number two, weighted goblet squat hold.

We're gonna take the kettlebell in front of us.

You can rest it down on your chest, and then take yourself down in a deep squat as low as it's comfortable to you. Could be up here, could be down here, and just hold this here. The weight acts as a counterbalance, pulling your center of mass forward. Sitting at the bottom opens up stiff hips and trains

your nervous system to stop treating the deep squat like a threat.

Exercise number three, Cossack squats. For this, we're gonna take a wide stance, and all we do now is shift the body weight from one leg to the other leg.

Tight inner thighs pull your knees inward and block your pelvis from sinking low. Cossack squats dynamically open up the inner thighs while building single leg stability in a deep range of motion.

Perform 10 repetitions. Do these three moves for at least three times a week and you'll feel an immediate difference.

But if you want a complete step-by-step system to unlock your joints and squat effortlessly in under a month, then comment "squat" below, and I will send you a direct link to sign up to my 30-day mobility program.

I will see you on the app.