LOW SQUAT STRETCH

Key Takeaways

  • Low squat stretch improves hip, ankle, and inner thigh mobility in a deep crouched position
  • It targets the hips, inner thighs (adductors), ankles, and lower back
  • Performed by sinking into a wide, deep squat with hands supporting on the floor
  • Great as a mobility drill or resting position between other floor-based stretches
  • Should be done gradually, easing into depth rather than forcing a full squat 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 for balance and support
  4. Keep your heels grounded if possible, and let your hips sink low between your legs
  5. Hold the position for several breaths, feeling the stretch through your hips, inner thighs, and ankles
  6. Slowly press through your feet to rise back up to standing

Keep your chest lifted and your spine as long 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 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 rock side to side while in the low squat to further mobilize the hips and inner thighs.