How to Improve Your Squat Mobility in Just 15 Minutes a Day

Jan 16

Squatting is one of the most fundamental movements we can perform as humans. From standing up from a chair to picking something up off the ground, squatting is involved in many everyday activities. However, many people struggle with squatting due to poor mobility in their hips, ankles, and spine.

Squatting is a crucial movement we rely on daily, but it's not always easy for everyone. Poor mobility in our hips, ankles, and spine can hinder our ability to effectively perform this fundamental movement pattern. Squat mobility refers to our range of motion in these areas, allowing us to perform a squat with proper form and depth.

To improve your squat mobility, it's important first to identify any limitations you may have. One way to do this is to perform a simple bodyweight squat and take note of where you feel tightness or discomfort. This can give you an idea of which areas you need to focus on.

In this comprehensive squat mobility guide, I’ll walk you through the most common limiting factors when it comes to increasing squat mobility and how to address your mobility deficiencies. Let’s start off with the most common mobility restriction for the squat: hip flexor mobility.

Common Hip Mobility Issues that Limit your Squat Depth

Squatting is a fundamental movement pattern essential for many daily living activities, such as sitting down and standing up from a chair, picking up heavy objects, and performing athletic movements like jumping and running. However, many people struggle with achieving proper squat depth due to common hip mobility issues.

When it comes to performing squats, having good hip mobility is essential. Proper mobility in these areas not only helps you perform the exercise with better form but it also reduces the risk of injury.

How tight hip flexors affect your squat form and performance

One of the most prevalent mobility issues that limit squat depth is tight hip flexors. The hip flexors are a group of muscles that connect the femur and pelvis to the lateral spine and are responsible for flexing the hip joint. When these muscles are tight, they can pull the pelvis forward, causing an anterior pelvic tilt and limiting the ability to achieve a deep squat. To address tight hip flexors, stretching exercises like lunges, hip flexor stretches, and dynamic warm-up drills can be helpful.

The runner’s lunge with rotation is one of the best dynamic mobility exercises to improve your squat because it also targets the muscles in your glutes, hamstrings, and thoracic spine. You don’t have to be a runner to enjoy all the benefits of this wonderful full-body mobility exercise. Check out the exercise demo below, and at the end of this article, I’ll incorporate it into a quick 15-minute mobility routine for you to try.

Recommended Volume: 5-10 reps (each side)

Exercise Instructions:

Step your right foot forward into a lunge and press strongly into your back leg until it straightens.
Place your hands on the ground roughly shoulder-width apart and rotate your torso in the direction of your lead leg.
Return your hand down to the ground and repeat for your desired repetitions. You can also perform this exercise with your back knee down on the ground if needed.

Muscles Targeted: Glutes, hip flexors, quads, shoulders, upper back, and thoracic spine.

The Importance of Glute Strength and Mobility for Squats

The glutes are one of the main muscles used in squats, so it's important to make sure they are properly warmed up and activated before you begin. This can be done through exercises such as glute bridges, hip thrusts, and hip abduction exercises. These exercises help to activate the glutes and improve their range of motion.

One of my favorite glute mobility exercises for the squat is the kneeling hip abduction. Performing this exercise regularly will improve your hip strength and mobility while reducing lower back strain while squatting.

Your goal with the kneeling hip abduction is to stay engaged and stable throughout the entire movement. You may find it difficult at first, especially if your hip abductors are weak and/or immobile. With consistent practice, you will improve over time.

Recommended Volume: 5 reps (each leg)

Exercise Instructions:

Place your hands and knees underneath your shoulders and your knees, respectively. Brace your core tight to maintain spinal integrity.
Raise your bent leg out to the side and hold for 3-5 seconds, then lower your leg back down. Keep your hip level with the ground so that your spine stays in a neutral alignment.
When performing this exercise, press strongly through your arms so that your shoulders are squared and facing forward. Perform this exercise with both legs.

Muscles Targeted: Gluteus medius and hip abductors.

Another common issue that affects squat mobility is a lack of hip internal rotation. Hip internal rotation refers to the ability of the hip joint to rotate inwardly, and when this motion is limited, it can affect the ability to achieve a deep squat. The hip internal rotators include muscles like the gluteus medius, piriformis, and deep rotators. Foam rolling, static stretching, and targeted strength exercises can help improve hip internal rotation and increase squat depth.

The frog stretch is a simple yet powerful exercise that offers a range of physical benefits for people of all ages and fitness levels. By opening up the hips, the frog stretch can also help alleviate lower back pain and improve posture. The frog stretch can also aid in preventing injury in the hip, knee, and ankle joints, making it a valuable exercise for athletes and anyone who engages in physical activity.

Try the dynamic version of the frog stretch below:

Recommended Volume: 30-60 seconds

Exercise Instructions:

From a kneeling position, widen your knees as far as you comfortably can. Keep your spine straight and support your weight onto your hands or forearms.
Push your hips back until you feel a stretch in your groin area, then lean forward to release the tension.
Continue this rocking motion as smoothly as possible with good form and technique.

Muscles Targeted: Hip internal rotators, hip adductors, and groin.

Why ankle mobility is important for squatting

Limited ankle mobility can pose a significant challenge for individuals who want to improve their squatting technique. When ankle dorsiflexion is restricted, it puts a lot of stress on the hips and knees, which can lead to compensations in the form of rounded backs and collapsing knees. This not only reduces the effectiveness of the exercise but also puts the individual at a greater risk of injury.

Incorporating ankle mobility drills such as tibialis raises and ankle dorsiflexion mobilizations into your warm-up routine can significantly improve ankle range of motion and increase squat depth. With consistent practice, individuals can achieve better squat form, improved athletic performance, and reduced risk of injury.

Recommended Volume: 60-90 seconds on each leg

Exercise Instructions:

Start out in a kneeling position with your front foot flat on the ground and your back leg bent to the side. Lean forward so that your front knee travels out in front of your toes into dorsiflexion.
Lean onto your thigh with your forearms or hands. Your goal should be to bring your knee as far forward into dorsiflexion as possible without lifting your heel off the ground.
Hold this stretch for your desired amount of time, then switch legs.

Muscles Targeted: Soleus and ankle.

Mastering the Movement: The Hip Hinge-Squat Connection

The hip hinge and deep squat are two fundamental movements that are crucial for functional fitness and athletic performance. While they may appear similar, they require different levels of mobility, strength, and stability. However, mastering the hip hinge can greatly benefit the deep squat by improving hip mobility, posterior chain strength, and core stability.

The hip hinge is a movement that involves hinging at the hips while maintaining a neutral spine. This movement is essential for activities such as deadlifts, kettlebell swings, and Olympic lifts. It also helps to activate the glutes and hamstrings, which are important for hip extension and posterior chain strength.

The deep squat, on the other hand, requires a greater degree of hip mobility and ankle dorsiflexion. This movement is essential for activities such as Olympic weightlifting, powerlifting, and martial arts. It also helps to improve mobility in the hips, knees, and ankles, which can reduce the risk of injury and improve overall athletic performance.

Recommended Volume: 5-10 reps

Exercise Instructions:

Hinge from your hips as if you were performing a deadlift, then slowly transition into a deep squat position.
Plant your feet firmly into the ground as you bend your knees into your squat position, keeping your spine
Push your hips back as you straighten your legs back into a hip hinge position. Repeat connecting the hip hinge and deep squat until you finish the set.

Muscles Targeted: Glutes, hamstrings, quads, and lower back.

Putting it All Together:

Directions: Perform 2-3 sets of the following squat mobility exercises, focusing on mindful movement and body awareness. Rest for 1-1.5 minutes between exercises.