Improving Deep Squat Mobility Exercises

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.