Does Your Squat Depth Suck? Let’s Fix it.
Achieving squat depth to competition standard isn't just about strength, it's also about mobility. Limited mobility in key areas like the hips, ankles, and thoracic spine can hinder your ability to perform a deep squat. Fortunately, with targeted mobility drills and exercises, you can improve your range of motion and avoid those dreaded red lights. In this blog post, we'll cover some mobility tips specifically designed to improve squat depth, including specific drills and exercises to help you on your journey.
Hip Mobility: The hips play a crucial role in squat depth, so it's essential to prioritize hip mobility drills in your warm-up routine. My personal favorite is the prying stretch which is a highly effective exercise for improving hip mobility, particularly targeting the hip flexors, adductors, and external rotators. It's a dynamic stretch that encourages relaxation and opening of the hip joint, making it easier to achieve a deeper squat position. This is my go-to movement before any squats or deadlifts. Here's how to perform the prying stretch:
Begin by assuming a deep squat position, with your feet slightly wider than hip-width apart and your toes turned out slightly. You can choose to elevate your heels slightly by placing a small weight plate or a rolled-up towel under them if you have limited ankle mobility.
Lower your body down into the squat, aiming to keep your chest up and your spine neutral. Place your elbows on the inside of your knees, using them to gently press your knees outward.
Slowly rock your body from side to side, allowing your hips to open up further with each movement. You should feel a stretch in your inner thighs, groin, and hips.
Hold the end range of motion for a few seconds, then return to the starting position and repeat the movement for 8-10 repetitions.
As you continue with the stretch, you can experiment with different variations, such as leaning forward slightly to increase the stretch in the hips or shifting your weight from side to side to target different areas of tightness.
Focus on maintaining a relaxed and controlled breathing pattern throughout the stretch, allowing your body to gradually sink deeper into the movement.
Perform the prying stretch as part of your warm-up routine before squatting or as a standalone mobility exercise to improve hip flexibility over time.
Ankle Mobility: Limited dorsiflexion can restrict your ability to keep your heels down and maintain proper form in the squat. To improve ankle mobility, try the wall ankle mobilization drill. Stand facing a wall with your toes about four inches away from the baseboard. Keeping your heel on the ground, drive your knee forward towards the wall, then return to the starting position. Perform 10-15 repetitions on each side, focusing on increasing your range of motion with each repetition.
Additionally, calf stretches can help improve ankle flexibility. Stand facing a wall with your hands against it for support. Step one foot back, keeping it straight, and press the heel into the ground until you feel a stretch in the calf. Hold for 20-30 seconds, then switch sides. Performing deep full range calf raises are also a simple and effective method to improve dorsiflexion as well.
Thoracic Spine Mobility: A mobile thoracic spine allows you to maintain an upright torso and proper posture throughout the squat movement. One effective drill for thoracic spine mobility is the thoracic spine foam roller extension. Lie on your back with a foam roller positioned horizontally under your upper back. Support your head with your hands, and slowly extend your spine over the foam roller, focusing on opening up the chest. Hold for a few seconds, then return to the starting position. Repeat for 8-10 reps, gradually working to increase your range of motion.
Conclusion:
Improving squat depth requires a combination of strength and mobility. By incorporating these drills into your routine, you can target the key areas of your mobility restriction and gradually get that depth where it needs to be. Remember to perform these exercises consistently and with proper technique to see significant improvements over time. Mobility improvement is not an overnight fix, so trust the process. With dedication and perseverance, you'll be squatting deeper and with better form in no time. Happy squatting.
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