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Want To Squat Lower

Updated: Apr 25, 2023

Squats are one of the most effective exercises for developing strength and muscle mass in the lower body. They are a compound exercise that works multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. A deep squat, where the hips descend below the knees, is particularly effective for building strength and muscle size. However, many people struggle to perform a deep squat due to a lack of mobility or strength. In this article, we will discuss how to improve the depth of your squat and reap the benefits of this powerful exercise.


Assess Your Mobility

The first step in improving the depth of your squat is to assess your mobility. The ability to perform a deep squat requires adequate mobility in the ankles, hips, and thoracic spine. If you have restrictions in any of these areas, it can limit your ability to perform a deep squat.

To assess your mobility, try performing a bodyweight squat and pay attention to any areas where you feel tightness or discomfort. If you have trouble getting your hips below parallel or if your heels lift off the ground, you may have mobility restrictions that need to be addressed.


Improve Ankle Mobility

Ankle mobility is essential for achieving a deep squat. Without adequate ankle mobility, you may find that your heels lift off the ground or that you have difficulty keeping your knees in line with your toes. To improve ankle mobility, try the following exercises:

  • Calf Stretch: Stand facing a wall and place your hands on the wall. Step one foot back, keeping your heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 30 seconds and repeat on the other side.

  • Ankle Mobilization: Sit on the floor with your legs straight out in front of you. Loop a resistance band around the ball of your foot and hold the ends of the band in your hands. Point and flex your foot, using the band to create resistance. Repeat for 10-15 repetitions on each foot.

  • Foam Rolling: Sit on the floor with a foam roller under one ankle. Roll back and forth along the length of your calf for 30 seconds, then switch to the other ankle.

Improve Hip Mobility

Hip mobility is also crucial for achieving a deep squat. If you have tight hips, you may find that your knees cave in or that you can't get your hips low enough. To improve hip mobility, try the following exercises:

  • Hip Flexor Stretch: Kneel on one knee with your other foot in front of you. Lean forward, keeping your back straight, until you feel a stretch in your hip. Hold for 30 seconds and repeat on the other side.

  • Butterfly Stretch: Sit on the floor with the soles of your feet together and your knees out to the sides. Use your elbows to push your knees down towards the floor. Hold for 30 seconds.

  • Hip Circles: Stand with your feet shoulder-width apart. Shift your weight onto one leg and lift the opposite leg off the ground. Make large circles with your lifted leg, moving from the hip joint. Repeat for 10-15 repetitions on each leg.

Improve Thoracic Spine Mobility


The thoracic spine, or upper back, plays a crucial role in maintaining good posture during a squat. If your upper back is stiff, you may find it difficult to keep your chest up and your lower back straight. To improve thoracic spine mobility, try the following exercises:

  • Foam Rolling: Lie on your back with a foam roller under your upper back. Bend your knees and place your feet on the ground. Use your legs to roll the foam roller up and down your upper back for 30 seconds.

  • Child’s Pose with an exercise ball

This exercise will open your chest while maintaining support for the entire arm throughout the twist.

  1. Kneel on the floor facing an exercise ball. Sit back on your heels and open the knees wider than your hips.

  2. Place both hands on the exercise ball and roll it forward until you’re bending forward as if in a child’s pose. Bring your chest as low as you can toward your knees without pain in the shoulder.

  3. Breathe in this position for 2 deep breaths. Then, keeping your hands on the ball, roll the ball to the right so that your chest is opening to the ride side. Looking under your right arm, focus on breathing and lengthening the spine.

  4. Return to the center then repeat the twist to the left, looking under your left arm.

  5. Repeat to the center and then roll up to the starting position, one vertebra at a time.

  6. Complete 3–5 reps on each side.

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