Full Squat Mobility

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart.
2. Point your toes slightly outward (about 15-30 degrees) to allow for better hip tracking.
3. Distribute your weight evenly across your entire foot, focusing on the tripod of the heel, big toe, and pinky toe.

How to do it

1. Inhale and slowly lower your hips toward the floor, keeping your chest upright and your heels firmly planted.
2. Descend as deep as your mobility allows, ideally until your hamstrings touch your calves.
3. Hold the bottom position for the prescribed duration, breathing deeply into your belly to relax the pelvic floor and hips.
4. Exhale and drive through your mid-foot to return to a standing position.

Form checklist

• Keep your heels glued to the floor at all times.
• Ensure your knees track in line with your toes, preventing them from caving inward.
• Maintain a relatively upright torso and avoid excessive rounding of the lower back.
• Keep your gaze forward to help maintain balance and posture.

Pro tips

• Use your elbows to gently press your knees outward to increase the stretch in your adductors.
• Gently shift your weight from side to side while in the deep squat to target specific ankle restrictions.
• Focus on 'prying' the hips open by actively engaging your glutes at the bottom of the hold.

Make it harder

• Add thoracic rotations by reaching one arm toward the ceiling while the other stays anchored to the floor.
• Perform the hold while holding a light weight in front of your chest to act as a counterbalance for a deeper, more upright stretch.

Frequently asked

What muscles does the full squat mobility work?

The full squat mobility primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the full squat mobility?

The full squat mobility requires no equipment — just your body weight.

Is the full squat mobility good for beginners?

Yes. The full squat mobility is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps