Unlock Your Hip Mobility for a Deeper Squat Experience Today
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Mastering the Deep Squat
Do you often feel discomfort in your hips, especially when reaching the lowest point of a squat? Is joint tightness hindering your enjoyment of sports and hobbies? If this resonates with you, it's time to enhance your movements with targeted mobility drills tailored to your lifestyle and movement patterns. A great starting point is the deep squat.
Why Prioritize Squatting?
Mobility encompasses your active range of motion and the strength you can exert at the end of that range. Given the complexity of the squat, it involves multiple joints and components that require proper mobility for smooth execution. Training effectively means addressing mobility, strength, stability, and coordination holistically.
To assist you in enhancing these attributes effectively, I’m introducing three hip mobility exercises that I often recommend to my clients. These exercises not only open up your hips but also engage other crucial areas like the thoracic spine, knees, and ankles, enabling a more natural squatting motion. If you're looking for an exercise routine that delivers immediate benefits to your daily life, this is the perfect fit! Let’s get started.
Important Note: If you have a history of injuries or chronic conditions that could complicate physical activity, please consult your healthcare provider before proceeding with the following advice. Fortunately, most individuals will find significant benefits from these exercises, as they greatly enhance neurological control and help prevent injuries. In essence, consistent practice will improve your functionality in daily activities.
For optimal results, aim to perform this program 4–5 times weekly! If you require any modifications for the movements below, feel free to ask in the comments, and I'll respond as soon as I can. Since these movements are somewhat advanced, I’ve included a couple of warm-up exercises to help you ease into the necessary ranges of motion. For additional guidance, check out my comprehensive hip mobility guide!
Warm-Up Exercises
Superman Lunge
Application: 8–10 reps per side
Cues: Begin in a lunge position with your back knee resting on the ground. Place your opposite hand (to the leading leg) on the floor beside your foot. Exhale as you rotate your arm upward toward the sky while following the movement with your head. Reach your maximum range of motion and then return to the starting position slowly.
Tactical Frog with Leg Lifts
Application: 8–10 reps per side
Cues: Start in a quadruped position and gradually widen your knees until you feel a gentle stretch. Deepen the stretch by shifting your upper body slightly forward. Once settled, perform alternating hip rotations as demonstrated in the reference image. Remember to breathe deeply and avoid forcing any movements.
Key Mobility Exercises
Counterweight Deep Squat
Application: 5–8 sets of 10-second holds
Cues: Use a light counterweight held in front of you and place a book or riser beneath your heels. Poor ankle mobility is often the main limiting factor for achieving a deep squat, but these supports will help. Start with a higher platform and gradually lower it as you improve your comfort level in the squat position.
Sneaking Ape Walk
Application: 2 sets of 10–15 steps
Cues: Drop into a narrow lunge position. Rotate your back leg to become the leading leg while remaining low to the ground. Continue this motion, keeping your heels planted to enhance ankle mobility. Take breaks as needed.
Rising Suns
Application: 2 sets of 8–10 reps
Cues: Start in a deep squat position (as deep as you can control). Raise your hands overhead and hold for 1–2 seconds before extending back up. This movement enhances hip and thoracic spine mobility and serves as an excellent precursor to mastering the overhead squat.
Ready to Transform Your Health?
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In Conclusion
Achieving the deep squat is within your reach! By focusing on your mobility and consistently developing your joint health through the exercises outlined above, you'll find that daily activities become easier. As you gain stability and strength in key tissues, your overall discomfort and stiffness will diminish. Are you ready to reclaim your mobility and master the deep squat?
You can do this!
-David Liira Kin
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