Squat Mobility Complex

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes turned out 15-30 degrees.
2. Hinge at the hips and reach down to grab the tops of your feet or your toes with your hands.
3. Engage your core and pull your shoulder blades down and back to set a neutral spine.

How to do it

1. Pull your hips down into a deep squat, using your elbows to push your knees outward while keeping your chest upright and heels flat.
2. Exhale and reach one arm toward the ceiling, rotating your chest toward that side to engage the traps and mid-back, then repeat on the other side.
3. Inhale and lift your hips toward the ceiling into a hamstring stretch while maintaining your grip on your toes.
4. Move through the sequence at a slow, controlled tempo, spending 2-3 seconds in each phase of the movement.

Form checklist

• Keep your heels glued to the floor throughout the entire squatting phase.
• Maintain a 'proud chest' and avoid excessive rounding of the lower back at the bottom of the squat.
• Ensure your knees track in line with your toes and do not cave inward.
• Follow your reaching hand with your gaze to maximize thoracic spine rotation.

Pro tips

• At the bottom of the squat, gently shift your weight from side to side to 'pry' the hips open and increase ankle dorsiflexion.
• Focus on pushing the floor away with your stationary hand while reaching high to create maximum tension and engagement in the trapezius and rhomboids.

Make it harder

• Hold both arms in an overhead 'Y' position at the bottom of the squat for 5 seconds to increase postural demand.
• Perform the complex with a slow 5-second eccentric (lowering) phase to further challenge stability and control.

Frequently asked

What muscles does the squat mobility complex work?

The squat mobility complex primarily targets the calves, glutes, and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the squat mobility complex?

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

Is the squat mobility complex good for beginners?

The squat mobility complex is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps