Get a DEEPER Squat With This Drill

Today’s video is going to improve your squat mobility.

Yes, I can make such a bold claim, regardless of what you’ve done before, because I know the drill we’re going to go through includes elements I’ve never seen anyone else use to improve their squat range.

Before we get to it, one element I’d like to highlight is how it’ll help you gain ankle dorsiflexion (pulling toes up towards knee), a common factor when limited that makes people feel like they’re going to fall backwards when in the deep squat.

It’s not the only factor that contributes to this, but it’s definitely a common one.

If you run or jump a lot or do any other high impact movements on your feet, your ankles take a beating.

Over time, dorsiflexion deteriorates and because it’s not something most people (well, not peeps like you and me) think of training, it gets worse and worse where it can ultimately result in a compensatory movement and injury.

The thing is, the injury will often occur elsewhere, such as at the knee or hip.

But because the root cause is limited ankle range, it’s never addressed and you might go on for years and years hurting yourself and treating symptoms while feeling frustrated and hopeless not being able to do what you want to do.

That’s why keeping tabs on things like ankle dorsiflexion is important and this drill will help you not only keep tabs on it, but MAXIMIZE it so it never causes an issue.

That’s just ONE of the benefits of this drill and it’s why it’s a new staple in my warmup.

So let’s get to it, shall we?

Follow-along then let me know how it felt in the Comments when you’re done.

By the way, the approach used in this drill is just one reason why my Hip Flexibility Solution has proven so effective.

Click here for the complete scoop on the Hip Flexibility Solution.

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17 Comments on "Get a DEEPER Squat With This Drill"

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[…] to bring together the 2 separate elements that we worked on in the previous 2 posts on the blog (Deep Squat Pivot, T-Spine Exercises), which are deep squat mobility with thoracic spine […]

Florence
Florence

Thank you Eric for this video. its nice. Will follow suit because my right knee is aching and i cant squat properly ,i only apply some oitment and rub
Blessings

Joanne Wolters
Joanne Wolters

Love all these info vids you put up Eric.
It all makes sense and shows informed purpose when explained so clearly.
Thanks 👍

Indi ladhar
Indi ladhar

My right ankle has a sharp pinch at the front, I guess I need mulligans ankle drills instead of this drill? I cannot lift my right foot of the ground at all whilst attempting this.

Eric Wong

Yeah Mulligans will be good to start to improve joint mobility as you might have a stuck joint that will prevent this right now.

Indi ladhar
Indi ladhar

Would this be daily and would you prescribe higher reps? I started with 50 reps (paused at end range) with a higher level resistance band, but am unsure if it’s better to maybe do it Twice a day instead.

Louise McGoey
Louise McGoey

Like this a lot. I work extensively with Older Adults who have lost dorsi-flexion mobility which as you say impacts hugely on their ability to squat, not to mention their gait over time.

Waisale
Waisale

Will there be an Ankle Flexibility Solution program coming out? I have your hip and shoulder programs both top notch!

Eric Wong

Waisale – probably not necessary for me to do a full blown program for this.

From my perspective, I could invest a few hours into putting together an EPIC blog post that should be able to address most issues.

Good idea.

Everyone else can thank you for it when I put it out there. 🙂

Waisale
Waisale

Awesome Eric! Look forward to it! 🙂

Wayne Eligur
Wayne Eligur

That’s a pretty video and the DUCKS! Yes it’s helped my squat just the thing I needed too! I appreciate that you fixed the audio and louder; your voice is stronger now too.

Timothy m griffin
Timothy m griffin

How do you get into that position? I can only go half way down without. Falling

Eric
Eric

Try with your back/butt against the wall.

Jon
Jon

Do you have any exercises that help with knee pain from being in the deeper squat position? When I do deeper squats, I don’t feel it right then, but later on, I’ll feel my knees telling me that they didn’t appreciate being in that kind of position. Any advice you could give me?

Eric
Eric

Tough to prescribe anything precise based on that limited info, but something that would help might be bringing 1 knee to chest so you get full hip and knee flexion and do 20-30 reps per leg per day.

This will increase circulation.

I’m guessing your tissues simply aren’t used to that range so need to experience it with a light load and lots of reps before going to full bodyweight.

Do it daily for 2-4 weeks and try the deep squat a couple times a week to gauge if it’s helping.

Also foam rolling all thigh muscles and strengthening hamstrings probably indicated.

Jon
Jon

Thanks for the info. My knees just feel like they’ve been stressed too much when I do deeper squats and I feel some pain afterwards. I have been able to do a few hundred bodyweight squats (Hindu squats) at once but I never went deep with them, just staying around parallel with the ground and my knees never hurt. But doing deeper squats is when my knees hurt afterwards. I’ll try your suggestion and see what happens.

Nicki
Nicki

That was tough! Cheers

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