Squat Mobility

Squat Mobility


This exercise focuses on improving the mobility and flexibility of the hips, knees, and ankles through a series of squatting movements. It can help improve overall lower body strength and reduce the risk of injury during activities that require squatting or bending.

Muscle Group

Equipment Required

Squat Mobility Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Place your hands on your hips and engage your core muscles.
  3. Slowly lower your body down into a squat position, keeping your back straight and your knees in line with your toes.
  4. Hold the squat position for 10-15 seconds, focusing on keeping your balance and maintaining good form.
  5. Raise your body back up to a standing position, using your leg muscles to push yourself up.
  6. Repeat the squat 5-10 times, gradually increasing the depth of the squat as you become more comfortable with the exercise.
  7. For an added challenge, you can hold a weight or kettlebell in front of your chest while performing the squat.

Squat Mobility Form & Visual

Squat Mobility

Squat Mobility Benefits

  • Improves hip and ankle mobility
  • Increases flexibility in the lower body
  • Strengthens the quadriceps, hamstrings, glutes, and core muscles
  • Improves balance and stability
  • Enhances overall athletic performance
  • Reduces the risk of injury during physical activity
  • Can be modified for different fitness levels and goals

Squat Mobility Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles

Squat Mobility Variations & Alternatives

  • squat-hold
  • squat-pulse
  • squat-jumps
  • goblet-squat
  • front-squat