How To Squat Deeper And Improve Lower-Body Range Of Motion, According To A Glute Specialist

Maybe you're a weightlifting pro, or perhaps you’re just starting out on your strength training journey. Either way, you likely know that squats are a staple in nearly every workout routine. However, mastering a deep squat—where your thighs are parallel to the floor or even lower at the bottom of the movement—can be tricky.( )

Our hips are super mobile when we’re young (think about the hip mobility required to crawl, for instance). But as we grow, we tend to lose some of that mobility and develop more resistance in the hip joint. “Your squat position is actually dictated by your anatomy,” Weissman explains in the video. “How deep your hip sockets are, how mobile the hip is, how long the femur is, how mobile your ankle is—all of these things impact the range of motion of your squat.”( )

The good news is that there’s a lot we can do to mobilize the hips and achieve a deeper, more effective squat position. Just hit play to learn Weissman's squat secrete. ( )

3 Tips For A Deeper Squat

• Widen your stance. Adjust your foot position and stance width to accommodate your hip anatomy. If a traditional squat—with feet pointed straight ahead and a narrow stance (feet directly in line with the hips)—feels uncomfortable, try adding more space between your feet and rotating your toes out slightly.( )
• Elevate your heels. Tight ankles are one common roadblock when it comes to unlocking squat depth. Weissman recommends elevating your heels with weight plates (a rolled up yoga mat works well too) to compensate.( )
• Incorporate corrective exercises. Weissman suggests doing mobility exercises such as hip cars, butterfly stretches, kneeling lunges, as well as foam rolling to release tension in the glutes and deeper muscles such as the piriformis. "Find that tension, that pain, while you’re foam rolling, and hold, and then just breathe. Do that for 10 seconds, three to five times, and you’ll really notice a big difference," she advises. (She demos these exercises in the video!)
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