Squat Mobilization

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward (about 15-30 degrees).
2. Engage your core and keep your chest tall with your hands held together at chest height for balance.
3. Distribute your weight evenly across the 'tripod' of each foot: the heel, big toe knuckle, and pinky toe knuckle.

How to do it

1. Inhale as you slowly lower your hips back and down, descending into the deepest squat position you can maintain with a flat back.
2. At the bottom of the movement, place your elbows inside your knees and gently push outward to stretch the adductors and open the hips.
3. Hold the bottom position for 2-3 seconds, optionally shifting your weight slightly from side to side to mobilize the ankles.
4. Exhale and drive through your heels to return to a standing position, keeping your chest upright throughout the ascent.

Form checklist

• Keep your heels glued to the floor; do not let them lift as you descend.
• Maintain a 'proud chest' to prevent the upper back from rounding forward.
• Ensure your knees track in the same direction as your toes, avoiding any inward collapse.
• Keep your spine neutral and avoid excessive 'butt wink' or rounding of the lower back at the bottom.

Pro tips

• Think of 'prying' your hips open with your elbows to maximize the stretch in the groin and hip capsules.
• Actively pull yourself into the bottom of the squat using your hip flexors rather than just letting gravity take you down.

Make it harder

• Add a T-spine rotation at the bottom by reaching one arm toward the ceiling while keeping the other elbow pressed against the opposite knee.
• Perform the movement while holding a light weight in a goblet position to act as a counterbalance, allowing for a deeper vertical stretch.

Frequently asked

What muscles does the squat mobilization work?

The squat mobilization primarily targets the glutes and quadriceps, and also works the adductors, hamstrings, and obliques as secondary muscles.

What equipment do you need for the squat mobilization?

The squat mobilization uses dumbbell.

Is the squat mobilization good for beginners?

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

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