Mobility Exercises To Improve Your Squat

The squat is one of the most essential movements for everyday function. The squat is mimics so many of our daily movements such as sitting in a chair, getting out of a car and it is even one of the first movements we learn as a baby.  The squat is also a powerful exercise for building strength and endurance in your lower body.

Proper mobility in your feet, ankles, hips and mid-back (thoracic-spine) are essential for achieving a proper squat position. Without this mobility, your alignment will be compromised and the proper muscles will not be engaged.

The following videos will walk you through a series of mobility exercises that will help improve your squat. Each drill should be performed for 1-2 minutes.

Plantar Fascia Release

1. Start by placing the ball under the arch of the foot and roll the ball from front to back. 

2. Then move the ball to your forefoot and roll the ball from left to right. 

3. Apply only as much force as you can comfortably tolerate.  

4. Repeat on other side.

Calf Foam Rolling

1. Place a foam roller (or tennis ball) under your lower leg, just above your ankle.

2. Slowly roll the roller back and forth along the back of your leg, gradually moving up to the base of your calf.

3. If needed, reduce the pressure by keeping one leg on the ground for support.

4. Repeat on other side.

Ankle Mobilization with Shin Rotations 

1. From a kneeling position, shift your knee forward keeping it in-line over the middle toes.  

2. As you move forward, grasp your shin and rotate it inwards without the knee losing alignment.  

3. Don’t let you heel lift off the ground.

Hip Windmills

1. Sit with your feet in front of you, knee bent and legs apart. 

2. Keep one leg as stationary as possible and turn the other leg inward.  

3. Try to get the inner knee to touch the ground. 

4. Return the leg to the start position and repeat on the other side. 

5. Alternate back-and-forth.

90/90 Stretch

1. Starting from the Windmills position, turn your whole upper and lower body to one side. Your feet are going to stay in the same spot.

2. Try to get your outer thigh of your front leg and inner knee of your back leg flat on the ground.  

3. Bend forward at the hip. 

4. You should feel a stretch in the outer glute of the front leg.

5. Repeat on other side.

T-Spine Foam Rolling 

1. Lay your mid back on the foam roller and place your hands behind your head.

2. Tuck rib cage down in the front and then let your mid-back arch over the foam roller. 

3. Repeat this movement as you gradually move the roller up your back.

Sphinx Position Cat-Cow & Low Quadruped T-Spine Rotations 

1. From a table top position, sit your butt back to your heels and slide you hands to the ground in front of your knees.

2. Push into the ground and round your upper back.

3. Then do the opposite movement and arch your upper back.

4. Focus the on the section of your spine that’s located in between your shoulder blades and try to keep your low back still.

5. Progress to T-Spine Rotations by placing your forearms on the ground. 

6. Place one arm behind your back and turn your torso to open the chest up. 

7. Return to the start position and repeat on the same side. 

8. Repeat T-Spine Rotations on other side.

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