Improving Squat Mobility 101
For new athletes coming into the gym for the first time, the squat can be the lift with the greatest barrier to entry, both physically and psychologically. Why might that be?
Compared to the other Big Two, more overall mobility is required- simultaneously- and when one doesn’t train this movement regularly, it can be hard to get into that position. Athletes with an extensive sports background- vs. those with sedentary lifestyles- will likely have very different experiences when they try to squat (for what may be the first time in their adult life).
Squat depth is a greater conversation as a whole, and we want to separate “depth issues” and “mobility-related depth issues,” the two are not the same. Mobility can contribute to a lack of depth, but other factors- psychological fear, foot position, bar placement, etc. also affect depth. But they’re certainly interrelated.
The ability to squat low is essential, not only if you’re looking to Powerlift competitively, but also benefits you throughout daily life. These impacts include:
Improved knee health, tolerance, resiliency,
General physical preparedness for activities you may find yourself in,
It’s a foundational movement for nearly all other sports,
Full quad & glute development from the movement.
Squatting low, or at least reasonably low, should be a priority for all, and if mobility is holding you back, there are ways to address that.
Let’s discuss how you can improve your mobility to increase your depth- if that’s a struggle- and what to look for/expect along the way. Contrary to possible preconceived notions, it probably won’t take *that* long to gain more range of motion- in your squat. You'd be surprised at how quickly your body can adapt to it.
What is ideal depth? How does one reach it?
When describing “proper depth,” I generally abide by the standard of Powerlifting rules. For one, that’s the sport that & my athletes compete in, so building that foundation early on helps prevent it from being an issue later. Furthermore, I find that it’s a middle ground between “extremes” on the squat scale. Maybe not everyone can or needs to perform full-ass-to-grass squats (at least, not for all of their reps- the barrier to entry here is increased & it will feel weaker, of course), but I believe that getting about/below parallel is beneficial for most. Bodies of nearly all backgrounds, histories, etc., are capable of squatting deep, and we need to break away from the mentality that only “some” can reach this point- it’s disingenuous and disempowering. Squatting below parallel provides a further stimulus than squatting above- for glute/quad strength and hypertrophy, hip/ankle mobility, knee health, etc. And this is a position you can sustainably train and build strength in over time- Powerlifters are an example. While not everyone may be able to reach this position on day one, it often doesn’t take as long as you think. Using the tools outlined below and consistently practicing this movement pattern, I’ve had individuals be able to squat deep within 1-3 months of training. In the context of your career/life as a whole- that’s a pretty brief period.
The squat is a full-body movement pattern. Multiple joints & muscle groups are working together to get you into this position, requiring:
hip mobility (to sink your butt down, below your knees)
ankle mobility (to allow your knees to come forward over your toes)
hip/ankle/knee stability (to maintain balance in this position, keeping all joints aligned with one another)
Base level of quad/glute/hamstring strength (to get in and out of the bottom)
The most common mobility deficit here is ankle- because it’s simply not used as often, to this extent, in daily life. Hip mobility can also play a role for a similar reason. You’re relying on mobility and strength in daily life, just walking and moving around, but the squat is a more extreme example of these skills. When these positions go untrained, they decay. Previous injuries/pain can also impact depth/mobility, as tissue damage (or psychological fear) changes how you move long-term, especially if unaddressed.
These are important aspects to recognize, yet simultaneously- remind yourself that they don’t mean you can’t squat low. Just because you struggle with this position today doesn’t mean you can’t develop it tomorrow. It is rare (disabilities aside) that a generally healthy, mobile human- cannot get into a squat- ever. Don’t let yourself fall into this belief. Continuing to hammer and practice the movement will take you far and feel more rewarding- in the end.
On day one, with a new athlete, I do a test with a goblet squat (starting with a lighter weight feels more approachable, and the counterbalance of a kettlebell in front can help with depth) to see how low they can get. If after warming up a bit and performing a few reps/sets- the individual can’t break parallel, we introduce other tools into training to help improve the position.
Setup & stance width
Before we modify the type of squat, first focus on your foot position- as this directly influences mobility demands.
The wider apart your feet are, the less ankle mobility is required. Slightly more hip mobility is needed (specifically in the external position). Similarly, the more turned out your toes are, the less ankle mobility you need.
Most do best with about hip width or so (possibly a bit wider if the individual is taller/bigger-bodied) and about 45 degrees of toe out for a primary squat stance. Use this as a starting frame of reference, and adjust from there.
The most restrictive (or generally most difficult) position to deep squat in is a narrow-stance, toes-forward one. This may not be the case for all, but especially for untrained, mostly sedentary individuals- hitting depth here can feel nearly impossible. While this has been promoted as inherently better by some personal training organizations (and those in the field themselves), there’s no evidence to support that. This type of dogmatic stance can feel unstable, uncomfortable, and nearly impossible for some. All bodies are built differently, with differing strength deficits, mobility levels, backgrounds, etc., so to expect everyone to squat the same is unrealistic and unnecessary. The goal is to find the position that feels & works best for you.
When looking at depth, beyond foot position, other modifiable factors include:
Weight distribution
When many conceptualize squats, they primarily think of just sitting straight “down.” This idea can, intentionally or unintentionally, force an overly upright posture (possibly even arching through the lower back), which causes your body to rely too much on ankle mobility (vs. loading the hips), possibly throwing off your balance, too. Instead, focus on sitting your weight *back* instead of straight down- to correct an overly vertical position- if needed. Think about pushing your whole foot into the ground, maintaining contact, and allowing your chest to lean slightly forward.
Toe out: Having a degree of toe-out when squatting will help MOST people comfortably reach depth. Again, ankle mobility demands reduce- and additionally- glute engagement can increase- it’s easier to create lateral pressure with the foot in this position. You don’t want your feet positioned all the way out like you’re doing a plie in ballet class, that’s going to be uncomfortable and weak. However, anywhere from a 30-45 degree angle may feel stronger.
Stance width: As mentioned, start with feet about hip-width apart and experiment otherwise to see what feels best. Perform a few goblet squat sets with differing foot positions- to help figure out your ideal squat setup. If depth is limited in the hip-width position, try bringing feet a little wider to see if it helps. If it doesn’t, you can try narrowing your stance. Play around with your own body to solidify your movements.
Hip engagement- pushing knees out- As briefly mentioned above, adding a “lateral pressure” component to the squat can help improve depth. It allows your hips more room to sink into, and you may feel more strength here. Focus on “screwing your feet into the ground”-making contact with your big toe, pinky toe, and heel, and driving pressure through there. You should feel some tension in your hip/side glute area here. Think about “pushing your knees out” or “spreading the floor apart” as you descend into the squat.
Foot Stability- This key factor is related to all the others- but is still worth mentioning. If you’re losing balance/your weight distribution is off in your squat, depth will be much harder to reach. For newer athletes, this may occur because it’s a novel movement pattern, and it takes a few sets/reps for your body to get used to performing it. You want your entire foot planted into the ground during the whole rep- pushing through all points of contact- without any visible movement through the feet. Your heels/toes should not come off the ground. That “big toe, pinky toe, heel” cue helps a lot here, as well as playing with different foot orientations.
Sometimes, reaching depth takes modifying the movement/setup itself- breaking away from arbitrary guidelines that are deemed unnecessary. Start here before you go onto other tools and methods.
The use of heel elevation
If ankle mobility is the only/primary issue, elevating the heel (for a period of time) can be very helpful. This strategy should not become a crutch- or the only way you can get into a deep squat forever- (we want your body to replicate that position itself). But as a teaching tool, it’s an effective method. The argument against its use is often that this deprives one of working on their natural ankle mobility- but a) those exercises can be incorporated elsewhere, and b) heel elevation teaches your body how to get into a deep squat- therefore improving mobility. Without this, it’s hard to know what “depth” feels like, even if you’re doing all the ankle mobility drills.
I use this option for new clients (on a semi-regular basis) when they cannot reach depth even with a Goblet squat, and I’ve had many who only need it for 4, maybe up to 6 weeks. It may only take a month of consistent training: along with unilateral work, mobility drills, and other squat-supporting exercises- to create that position without assistance.
So, if ankle mobility is your limitation, try elevating a 1” pad or plate underneath your heels and squatting with it. I typically use this for Barbell Back squats, but it can apply to Goblet/Front squats. See if you’re able to reach depth here. Train this way for a couple of weeks, slowly building strength and comfort, then try without.
Squat Modification Options
If being able to squat is the #1 (or one of) priority for you as a new lifter, you want to be doing them as often as you can. Different variations can also supplement your primary squat training to become as comfortable with this movement as possible.
-Goblet Squats: I mentioned above why I like these as a starting point to assess technique & mobility. They may become the first squat you feel more comfortable with due to the weight distribution, lighter loads, etc. They can also be done with the heel elevation if depth is still an issue. Incorporate them as an accessory movement.
-Hand-supported squats: This is one of my favorite drills for assessing depth and helping to prepare the body for squatting. It’s most specific to the position you’ll be in! Grab onto a rack (or some sort of post) and slowly climb yourself down into a deep squat, as low as you can get. Play with your foot position/toe out/stance width here- to see where you can get your lowest. If you can reach below parallel with the hand support, chances are, you’ll be able to do so with a weight, at least sometime soon.
-Squatting to a box: For individuals who struggle to sit “back” or tend to descend too far upright, the box can be a helpful tool. For one, it gives you a specific depth to aim for: you know that you’ve reached it once your butt makes contact with the box. For two, it inherently allows you to lean forward a bit more & load your hips. If this is the particular issue, try incorporating either a) Goblet or b) Barbell squats into a box. You can also progressively increase depth over time by choosing a lower box.
These options can become main squat variations for a while- or secondary ones (on a separate lift day as the primary squat day) to help drill the movement pattern in- tailored to the athlete.
Hip/ankle mobility drills
If you’re feeling restricted due to your mobility, incorporating specific drills can help further you to that goal. I think a misconception arises when individuals believe that- separate from performing squats- doing mobility work will allow them to squat deep. The truth is that specificity matters, and we need both. Especially for newer athletes who have not squatted much in their lifetime, only doing ankle stretches & hip drills will not teach their bodies how to squat. It is a specifically coordinated movement that's irreplaceable. So, view mobility drills as a supplemental tool or a great way to warm up for practicing squatting, not a replacement for them.
That said, you can incorporate these either on days off from lifting, as supplementary movement, warm-up drills to help increase blood flow & joint lubrication before you get into it, or in between squat sets for the same purpose.
My favorite mobility drill for squats is the one mentioned above- hand-supported squats, as it directly replicates that position.
Beyond that, here are some other recommendations:
-Wall Ankle Mobilizations:
This is a good test to assess where your ankle mobility is at. Standing a couple of inches away from the wall, place your hands against it with your front heel down & your back heel lifted up. Bend your forward knee, bringing it forward- into the wall, and see how far you can get it over your toe.
-Kneeling Ankle Mobilizations:
The additional load here can help you get potentially deeper. In a half-kneeling position, place a kettlebell or weight plate on your top quad, slowly stretching forward, allowing your knee to come over your toe.
Hip Mobility
-Couch Stretch:
Can help “release” tight hips- Set up with the top of your back foot on a bench, then lower into a half kneeling position. Sit fully upright, tucking your butt underneath you, extending your hips forward. You can either remain here statically or slowly rock forward and back.
-ATG Lunge:
Helps with both hip and ankle mobility! Standing in a split stance position, with your back heel off the ground, slowly lower yourself down. Keep your back knee elevated and stretch over your front leg.
-Rock the Boat
(helps more so with adductor/abductor mobility)- Kneeling, hold a kettlebell in front of you- with one foot planted on the ground, out to your side. Keeping your chest forward, slowly rock into that side, then back to the center.
1 set of just a few reps for a warm-up or mobility day should suffice. The consistent practice of moving these areas of your body can help improve overall mobility- and prevent it from feeling so foreign/restricted when you come into the gym to squat.
Upper back mobility
The final point I want to address- when it comes to squat mobility- is the upper back. For goblet squats, as an example, this is not an issue- making them a great variation to train as you’re improving your thoracic extension. With a barbell on your back (more so for low bar, but possibly also for high bar), a level of shoulder and thoracic mobility is required to get into position. Your arms are behind your body, requiring you to extend your upper back- and externally rotate from the shoulder- to secure the bar. For most, especially when starting with High bar, getting into position here can be possible even on day one (especially with a wider grip), but that may not be the case for all. If that’s true for you, try training SSB & Goblet Squats (both of which require far less upper body mobility) as a primary variation while you work on improving these qualities. Here are two of my favorite drills, to be done as warm-ups, in between sets, or on days off- so you can secure that bar on your back:
Scapular Wall slides-
This mimics the exact position you’ll be in, with the bar on your back. Stand against the wall, extending your arms overhead while keeping your hands/wrists, elbows, shoulders, and upper back planted against the wall. Bring your elbows down to your sides, then extend your arms straight again.
PVC Thoracic Extensions-
Kneeling over a bench, place your elbows on it while holding a PVC overhead. Slowly lower your chest to the ground (think about “pushing it through your arms), then push back up, returning to the starting position.
YTWs-
These can help warm up those shoulder muscles- Bent over, either without weight or holding light dumbbells, slowly lift your arms overhead in a Y shape, out to the side in a T shape, then behind you, in a W shape.
Upper back mobility is different than the other issues because it implies you can still train the squat movement pattern itself- with a kettlebell/dumbbell/safety bar, the only restriction is your thoracic/shoulder mobility. Again, you can improve mobility here while you work on your squat strength, and it will likely increase relatively quickly.
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Squats are a movement pattern everyone should train, I’m a firm believer in that. Yet, not everyone can create this position from day one. It can have the greatest barrier to entry compared to the other two Powerlifts, and whether you’re looking to compete or train for general strength, squatting deep matters. Hip/ankle mobility is required simultaneously, plus, with a bar on your back- shoulder/thoracic, too. All segments of your body work together to produce this position. The first step is to experiment with your squatting style, finding one that feels best to you. If restrictions continue to arise: modifying the movement pattern while working on mobility (for 4-8 weeks consistently) will likely lead to drastic improvements. Don’t fall into the false belief that your body simply “can’t” squat. That’s likely not the case. Solutions exist, and with consistent, specific work, you can soon become a deep squatter.
