Hip and Ankle Mobility Exercises for Deep Squat Progression

⚡️ BOOST YOUR MOBILITY FAST with our free routine:
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0:18 The butt scoot for better hip mobility
1:22 Strengthening your arms to push your butt off of the floor
2:26 🔑Using a block for assistance in getting closer to your heels and up into the squat
3:49 Shifting the block forward to enter the squat
4:18 How using assistance will allow you to work at a squat depth that’s good for you
5:10 Using assistance to put it all together
5:29 ⚠️ Rip off the band-aid and practice the full Walk Into Squat
6:14 Taking a trip Around the World

If you've read this far, I've got a favor to ask: go do something nice for somebody today. Thanks!

[likebike]

I just discovered you & your channel. I am 61. I love this and look forward to exploring all you have shared. Thank you!

[lucindasanschagrin]

I'm 58 and I can do this movement easily. It started a couple years back when I was determined to get into the cramped whitewater kayaks our family never used. But so much more to learn. I love this gentle approach. And your hanging video has inspired me to build attach a bar to a low beam in my house. THANK YOU ! I 'll do whatever i can to avoid becoming old and crippled. And for now, this enables me in modest outdoor adventures.

[bobwilson]

Great vid, many thanks gets my old bones and body moving better👍

[reieli]

"It take time, take the time" true true. Thank you for these videos. Be consistent the name of game. I can get into the squat next step is really improving mobility. Keep up the great content 😊

[tomkirbygreen]

Crystal clear and a good break from my WFH laptop straight jacket :-) I really appreciate the weekly videos. Kudos.

[parnamukherjee]

I’ve seen this video a zillion times and today I understood and practiced “pushing the ground and lifting the butt” for the first time.

[derekn]

Thank you! Want to work on my ROM in this area more! Great timing.

[boyetsantos]

Perfect, instructions, Sir, hope your full patience for us online clients, i know your sacrifices, but don’t worry, it has and you will have in good return, if not from everyone, it will come from above 🙏🏼

[Jenesis]

I can Asian squat but I would tumble backwards, not able to bounce back to squat unless I fall on one side to get on all 4s. I think this exercise will help me to move from butt on the floor to squat to stand. My mother is 84. Despite her constant lecturing me on the importance of workout, her range of motion and muscle strength is pathetic. I don’t want to be like her; all talk, no action. Your exercises will save me from being a frozen mess in my old age.

[johannes_kreisler]

This is a great exercise and progression, thank you! I look forward to doing this and playing with these movements!

[Glen-uyjt]

Good common sense exercises that are functional and also help with flexibility/mobility. ❤

[mwrivs]

This is one movement that has frustrated me for quite a while. Great that you have broken it down. (By the way, what are those jeans? - mine certainly wouldn't allow that movement...)

[scotthughes]

Always good my friend and another mobility challenge to go after. Not to mention I need ankle mobility and strength. Thanks!

[terryeichler]

Thank You for showing us the missing link about how to get into a squat using the proper exercises to strengthen and mobilize our bodies.

[bmlewis]

Thanks Ryan for offering hope! I just finished Elements and was not able to walk into squat. So this video is appreciated for breaking it down and giving me some training wheels to work with before I give Elements another spin

[keenie]

I'm 3 months out from CMC Joint Trapeziectomy & Tendon Transfer on my left thumb. Still not allowed to put full weight on my hand. But, I will be using this as soon as I get clearance. I will do a good deed for someone else in exchange for your help in this process . 🙂

[eduardodavila]

I can't move into the squat without lifting my heels, even if I follow this perfectly. Is that lack of ankle dorsiflexion ROM? Any tips or vids on this?

[conan]

Hi Ryan, I'm having difficulty in getting my feet shoulder width apart to work on the progressions in this video. Can you recommend a video to allow me to improve widening my feet to do the progressions.
Tim

[Passerby]

Hi, I recently broke my wrist. It's healed but I'm unable to do anything on my right hand. All push ups, pikes even planks are a pure struggle. Could you make a video on how to get back? If that's even possible. Or calisthenics is a lost cause for people with such defect...

[firewood]

When I try these progressions I feel a lot of discomfort around my shins. Especially the more I load the legs. I can squat from standing but need to have my heels off the ground and a wide stance. What do you recommend?