How to Improve Your Squat Depth
Improving squat depth requires a combination of mobility, flexibility, and strength. Here are some of the best movements that can help improve squat depth, listed in order of importance:
- Hip Mobility Exercises: Many people struggle with squat depth due to limited hip mobility. Hip mobility exercises such as hip flexor stretches, pigeon pose, and the frog stretch can help improve flexibility and mobility in the hips, which can translate to improved squat depth.
- Ankle Mobility Exercises: Limited ankle mobility can also be a common issue that limits squat depth. Ankle mobility exercises such as ankle dorsiflexion stretches and calf raises can help improve ankle flexibility and mobility, which can allow for a deeper squat.
- Squat Variations: Incorporating different squat variations such as goblet squats, pause squats, and front squats can help improve squat depth by targeting different muscle groups and movement patterns. These variations can also help improve mobility and flexibility in the hips and ankles.
- Mobility Work for the Upper Back and Shoulders: Improving mobility and flexibility in the upper back and shoulders can help improve squat depth by allowing for a more upright torso position. Exercises such as thoracic spine extensions, shoulder dislocations, and band pull-aparts can help improve mobility in these areas.
- Strengthening the Lower Body: Building strength in the lower body, particularly the quads, glutes, and hamstrings, can help improve squat depth by allowing for greater control and stability during the movement. Exercises such as lunges, step-ups, and Romanian deadlifts can help improve lower body strength and carry over to improved squat depth.
It’s important to note that improving squat depth takes time and consistency. Incorporating a variety of mobility, flexibility, and strength exercises into your training program can help improve squat depth over time. It’s also important to prioritize proper form and technique over depth, as going too deep without proper form can increase the risk of injury.