Squat Preparation Exercises
Maximizing your mobility before doing squats can help you get the most out of the exercise. These exercises should be done before your squat workout as a warm-up.
Mobility & Strength
Ankle dorsiflexion strength and mobility can help you move in and out of the bottom of the squat with ease and stability.
Kneel in front of a wall and move your knee to the wall. Move as far away from the wall as possible, keeping the heel on the ground. Hold 30-60 seconds
Lift your toes off the ground and turn your foot in slightly. Hold 10 seconds, 10 times.
Proper hip mobility is required to perform a squat without compensating. Cross one leg in front and the other leg extended behind and push your hip out. Hold 30-60 seconds.
Squatting with a rounded back can lead to injury. Maintain the natural curve in your spine by promoting lower back extension. Repeat 10 times.
Upper Body Mobility
Upper body positioning is often over looked when performing a squat. It is important to be able to keep your shoulders back during the squat. Open your shoulders up by moving your arms back up against a wall and slide them up as far as comfortable. Hold 30-60 seconds at the top.
Place your leg on a step or a bench and move your knee left to right to improve hip mobility at the deeper positions of the squat.
Move gently as far as possible into a deep squat to place each joint into maximal end range of movement. Hold on to a pole if needed to assist getting in and out of this position. Doing this before your squat can maximize your mobility and allow you to squat easier. Hold 30-60 seconds.