Full Squat Mobility
Description
The full squat mobility hold (deep squat hold or Asian squat) sits in the deepest possible squat position and holds it for time. It develops hip, ankle, and thoracic mobility simultaneously. It is essentially the same exercise as the potty squat under a different name.
Muscle Group
Equipment Required
Full Squat Mobility Instructions
- Stand with feet shoulder-width apart, toes slightly out.
- Squat down as deep as possible — hips below knees.
- Keep heels on the floor. Widen stance or angle toes more if heels rise.
- Hold the deep position. Arms forward for counterbalance.
- Breathe deeply and relax into the position.
- Hold for 30 to 120 seconds.
- Use a support (pole, rack) if you cannot hold unsupported.
- Practice daily for best mobility gains.
Full Squat Mobility Form & Visual
Full Squat Mobility Benefits
- Develops deep squat mobility
- Improves hip, ankle, and thoracic flexibility
- Foundational human movement pattern
- No equipment needed
- Daily practice yields best results
- Reveals and addresses mobility limitations
Full Squat Mobility Muscles Worked
- Hip flexors and adductors (stretched)
- Calves and ankles (dorsiflexion)
- Quadriceps (isometric)
- Erector spinae
Full Squat Mobility Variations & Alternatives
- Potty Squat
- Bodyweight Squat
- Supported Squat
- Cossack Squat
- Goblet Squat Hold
