3 Ways to Improve Your Squat
Do you feel like you can’t squat deep enough? Pinching in your hips? Here are three things you can do to squat heavier and more comfortably.
Problem: Limited ankle mobility
One of the most common reasons for not being able to squat deep enough is stiff ankles.
Check: To see if you would benefit from more range of motion at the ankles, try squatting with your heels elevated on plates to see if that makes your squat feel better.
Fix: Mobilize and warm up your ankles prior to squatting.
Here are some stretches to improve ankle mobility.
Knee to Wall Stretch: Maintain heel on the ground as knee comes forward to touch the wall. You should feel a stretch in the back of your calf.
Banded Ankle Dorsiflexion: Wrap band around ankle. Band should pull back against ankle as you stretch forward.
Squat Prying: Get into a deep squat position. Lean back and forth to get a good stretch in both ankles.
Problem: You might be squatting with a sub-optimal squat stance for your anatomy.
Fix: Experiment with your squat stance.
Different individuals have different amounts of natural hip rotation. Your hip anatomy may require a wider or narrow stance with your toes more turned out or turned in.
Try different foot positions until you find the stance that feels most comfortable for you.
Problem: you feel pinching in the hips when you squat.
Fix: Improve your hip mobility.
A deep squat requires end range hip flexion and a good amount of hip rotation. Here are some ways to improve your hip flexibility.
Half Kneeling Hip Stretch
Pigeon Stretch
Frog Stretch
Deep Squat Hold
Start working on these mobility exercises to improve your squat.
Want some individualized help with this? Click here to find out more about working with a personal trainer.
If you have pain limiting your squat, click here to learn more about speaking with a physical therapist.
3 Ways to Improve Your Squat.