3 Exercises For Squat Mobility

It’s all in the hips

Ankle dorsiflexion has gotten a lot of attention in recent times for being an essential component of the squat, and rightly so, but let’s not forget another major joint involved in the squat. To be able to squat full depth, you need to be able to access your full range of hip flexion (knee towards chest) with strength and control.

Range of motion means nothing until you can control it and use it in function.

The exercises below are designed to give you more control and strength in your hip flexors so that you can squat full depth more efficiently.

1. Hip Flexor Activation

  • On your back, bring your knee towards your chest while maintaining a neutral spine (lower back should not be pushing into the ground).

  • Hold this knee to chest position, unassisted, for 3 seconds each repetition.

  • Use your ONI Mobility Band to increase the difficulty.

2. Pelvic Tilts

  • On your fours, push your hips back slightly to resemble a ‘squat shape’.

  • Keeping your ribs down, tilt your pelvis back and forth, keeping the movement isolated to the pelvis and lower back area. This will help give you more awareness of what your hips are doing during the squat and give you more control of it.

  • Push deeper into a ‘squat shape’ to increase the difficulty.

3. Supported Holds

  • Use a stable structure (like a squat rack) to support yourself as you descend into a squat.

  • Engage your pelvis in the same way as the tilts above to maintain neutral spine.

  • Lift your hands off and on under control so that your body can get used to holding this level of activation and position in a squat.

Give these a go and let us know how you get on! Don’t forget to share the love to help others with their squats.

Author: Laurent Pang

ONI Personal Training | Massage Therapy | Nutrition Coaching