DEEP SQUAT STRETCH

Key Takeaways

  • Deep squat stretch improves hip, ankle, and lower back mobility in a low crouched hold
  • It targets the hips, ankles, inner thighs, and lower back muscles
  • Performed in a wide stance, sinking down into a deep squat with hands touching the floor
  • Great as a mobility drill or resting position between other floor-based movements
  • Should be done gradually, easing into depth rather than forcing a full range right away

Proper Form and Technique

  1. Stand with your feet wider than shoulder-width apart, toes turned slightly outward
  2. Slowly bend your knees and lower your hips down into a deep squat
  3. Bring your hands to the floor in front of you between your feet for balance and support
  4. Keep your heels grounded if possible, allowing your hips to sink low between your legs
  5. Hold the position for several breaths, feeling the stretch through your hips, ankles, and lower back
  6. Slowly press through your feet to rise back up to standing

Keep your chest lifted as much as possible throughout the hold, rather than rounding forward excessively.

Modifications for Different Fitness Levels

Beginners

Keep the squat shallow and use your hands firmly on the floor for support, or place a folded blanket under your heels if they tend to lift off the ground.

Intermediate

Sink deeper into the squat, working toward keeping your heels grounded, and hold the position for 20–30 seconds while breathing steadily.

Advanced / Added Challenge

Deepen the squat further and hold for 30 seconds or more, or gently shift your weight side to side while in the low position to further mobilize the hips and ankles.