Improve Your Squat Depth, Mobility, and Flexibility With These Squat Mobility Exercises and Stretches to get a Full ROM, Pain-Free and Strain-Free, Rock-Bottom, ATG Squat
For some reason, most people have trouble achieving a deep squat – let alone being able to rest comfortably in this position.
Even though the squat is a natural human movement (and a very rudimentary one, at that!), the combination of deep ankle, knee, and hip flexion has become a very difficult position for most people to attain. The good news is that with a little practice, most people can dramatically improve their squat range of motion over a few weeks time.
So, whether you just want to get a little deeper in your squat range of motion, or achieve a full, rock-bottom, ATG squat, this post will teach you how to improve your squat flexibility and increase your squat depth with some simple exercises so that you can squat as deep as your structure will allow – and be able to do it comfortably, without straining.
Let’s start with some short-term solutions…
Start Here: 5 Exercise Hacks For Deep Squats
The video below will provide a few squat fixes along with an introduction to some mobility and flexibility exercises to help you achieve a deep squat. If you experience good results from the exercises, be sure to look into the longer list of mobility exercises in the additional videos below.
5 Quick-Fixes for a Deeper Squat: Continued
What Strength Coaches & Researchers Say You Should Be Able to Squat: Including Official And Unofficial Strength Standards For Weightlifters, Athletes, And Ordinary Folks, Average Test Results, The Latest World Records, And More! (Plus Some Free Resources to Help You Squat More!)
How much weight you can squat is one of the best indicators of your overall fitness and strength level. This article will show how you measure up to the various standards, and also help you set an ambitious goal for yourself.
This article will cover strength standards for the following squat exercises:
- bodyweight squats
- goblet squats
- barbell back squats
- barbell front squats
- barbell overhead squats
Squat Strength Standards
The Definitive Guide To Setting Up A Home Gym That Suits Your Unique Needs, Goals, and Preferences: Plus, The Best Home Fitness Equipment (Including 5 Must-Have Items)
So, you want to setup a home gym? Good. You’re making a wise choice. But where do you start? What equipment would be best? And what should you invest in first? Most people make the mistake of getting gear that they don’t need, won’t use, or that won’t work for their goals. But not you. You’re smart about these things and you’re committed to succeeding. So, you’re gonna go about it carefully. In this article, you’ll learn a step-by-step system for outfitting your home gym with the best equipment for your fitness goals without breaking the bank or filling up your house with junk you won’t use.
What should I do for cardio? I’m glad you asked!
You see, cardio training is one of those things that everyone needs, but most people don’t really like doing. Plus, there’s been a lot of controversy in recent years over what kind of cardio is best – or if we should be doing any cardio training at all. Fortunately, those people who base their decisions on ancient training wisdom and practices, experience, and science have known all along that cardio training should be a priority for most of us – regardless of what the mainstream media and fitness cults are telling us.
So, what’s the best way to do cardio? And is there an ultimate training program? Well, regardless of what you choose to do, the main things to focus on are:
a) getting some cardiovascular exercise several days per week
b) choosing an activity that you enjoy and will be more likely to stick with
c) challenging yourself to improve your performance a little bit each time you train
d) having fun and sticking with it for the long term
Now, there are many activities that are GREAT for cardiovascular training, such as walking, running, swimming, rope skipping, kickboxing, cycling, and hiking, just to name a few. Each activity can be used to provide a great cardiovascular stimulus, and each one comes with a unique set of pros and cons. For example, swimming is very joint-friendly, cycling can be used to commute, and hiking is a great stress reliever.
But given that we were born with two good feet (and not with bicycles, roller skates, or skis, etc.), I think that the ultimate cardio training program for general health and fitness would emphasize foot-powered travel (e.g. walking, running, etc.). And so, let me present my [adaptable] version of the ultimate foot-powered cardio training program.
Who is this program for?
You’ve probably seen various “workouts from hell” that are basically meant to DESTROY your body for top-notch results and bragging rights. Many of them aren’t nearly as bad (or as tough) as they’re marketed to be because, let’s face it, we’ve gone pretty soft in the 21st century. On the other hand, many of these so-called “workouts from hell” are downright dangerous and border on insanity.
But what about a workout from Heaven that’s meant to build you up, improve your vitality, and make you feel GOOD?
What would that look like? Would it involve a ton of sets and reps? Extremely heavy weights? Dizziness, nausea, or puking? Of course not! It would likely be the exact opposite of that. It would be…heavenly.