Increase Squat Mobility FOREVER!

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In this video FitnessFAQs will teach you how to increase squat mobility permanently. The following squat mobility drills and exercises will increase ankle and hip range of motion. It's important to choose the right exercises to get a lasting effect for the squat. Simply stretching over and over won't build strength where it is needed, a common issue with yoga.

We will be using the hip flexor march, glute bridge, side plank and hip internal rotation exercises on the floor and in the squat. For the ankle, we'll be doing some calf stretches with both a straight and bent leg. We'll conclude the ankle series with some tibialis anterior strengthening to get the knees over the toes. To bring everything together the overhead squat is one of the best mobility exercises.

Use the provided squat mobility routine daily to get the best results.

Music:

[ByteNinja-YT]

For anyone wondering, I have been doing this for 5 days and I notice an insane difference. It really is worth the effort

[chrisflynn]

Thought Id add the time stamps for each exercise so you can jump to each exercise or just use them as a reminder of the order and placed the routine at the top so you know what you are doing, Im going to start this for my orn flexibility issues.


The Routine : 7:31


Squat Routine ( Daily )

* Hip Flexor March 2x10 L/R
* Glute Bridge 2x10 L/R
* Side Plank 2x30 - 45sec
* Seated Hip ( Internal Rotation ) 2x10 L/R
* Squat Hip ( Internal Rotation ) 2x10 L/R
* Calf Stretch 1-1.5min L/R
* Knee to Wall 15 L/R
* Tib Ant Squat Front-Back 2x10
*Tib Ant Squat Side-Side 2x10
* Overhead Squat 3x10 ( 20 secs )


Hip Mobilty :
Hip Flexor March 1:05
Hip Flexor March ( Resistance Band ) 1:47
Glute Bridge 2:24
Side Plank 3:04
Seated Hip ( Internal Rotation ) 3:49
Squat Hip ( Internal Rotation ) 4:30


Ankle Mobility :
Calf Stretch 5:08
Knee to Wall 5:37
Tib Ant Squat 6:05
Tib Ant Squat 6:30
Overhead Squat 6:42


Hope this helps everyone.

[yayyay]

hip flex 1:00
glute bridge 2:30
slide plank 3:10
seated hip ir 3:58
squat hip ir 4:35
calf stretch 5:12
knee to wall 5:40
tib ant squat 6:08
overhead squat 6:46
squat routine pt1 7:35
squat routine pt2 7:39

[michalkotrly]

I have been doing this routine for a month, 5-6 days a week, takes about 30 minutes. I noticed a great improvement, always suffered with hip pain while squating with weights, now I am getting back to squating without discomfort. Really changed the game for me, much appreciated, Daniel.

[biologz]

The quality of this is just incredible... You're leaning toward perfection Daniel...

[psyhense]

Been doing this for about 3 days and I just "got" the internal hip rotation on floor. Feels really good and rotates with ease and no pinching. Thank you!

[christianbonilla]

i m 59 started to do those exercices 2 month ago the improvement its AMAZING

[TraningJH]

If others are annoyed that the routine isn't on one page like me.
Dailey Squat Routine:
Hip flexor march: 2 x 10 L/R
Glute Bridge: 2x 10 L/R
Side Plank: 2 x 30-45 Sec
Seated Hip IR: 2 x 10 L/R
Squat Hip IR: 2x 10 L/R
Calf Stretch 1-1.5 min L/R
Knee to wall 15 L/R
TIB ANT Squat (front-back) 2x10
TIB ANT Squat (side-side) 2 x 10
Overhead Squat 3 x 10 + 20 sec hold

[tylerheard]

This is an excellent exercise in seeing how frustrated I can be with my body before having a mental breakdown.

[MaLcHR]

can we get an upper-body mobility video as well, I think a lot of people suffer from tight shoulders and hunched backs.

[giancarloespinal]

Literally saved my squat, I was finally able to squat deep but my hip extensors started to hurt, started doing these mobility drills and
Boom! No pain

[thebritishbookworm]

PT of 12 years. One of the best videos on this topic I have seen. Great work.

[smallfootprint]

I'm 80... and have trouble with everything... lol. You give me the clearest and most defined way to strengthen my body, so I'm trying it. Thank you so much for your demonstrations and explanations.

[adamisaac]

Ido portal has inspired me to change my life. I am 47 and on disability.
Last year I was literally unable to get out of my bed without a physical and mental battle.
I have completely flipped the scrip.
I wake up and start my day @ 4am now and start training my body, mind, and spirit.
My friends are like what are you training for?
MY LIFE!!!
I want to be able to move freely again!!!
I want my body back.
And I’m taking it.
Thanks IDO
And thanks to everybody making these video’s.
#Movecauseyoucan

[chanceoperator]

Essential info addressing a skill that I've been struggling with since starting calisthenics. Everybody "knows" the squat, but not necessarily the breakdown and how to fix sticking points. This video is gold. Thank you.

[raffa]

Excellent!

Routine:

Hip flexor march: 2x10 L/R
Glute bridge: 2x10 L/R
Side plank: 2x30-45sec
Seated hip IR: 2x10 L/R
Squat hip IR: 2x10 L/R
Calf stretch: 1-1.5min L/R
Knee to wall: 15 L/R
Tib ant squat(front-back): 2x10
Tib ant squat (side-side): 2x10
Overhead squat: 3x10 + 20sec

[VeryNuclearYT]

DUDE. Please make similar video about elbows, shoulder, neck, back (spine)!!!!

[sizzler]

I just feel like of all the videos I've ever watched of squatting, improving squats, mobility, stretches etc, this video has just summed it all up in such an easy compact way. Life changing. Thank you much!!!🥰🥰🥰

[juraj]

This is great. I have been doing this every morning for the last 14 days. Takes about 35 minutes but I do everything super carefully plus also a few other stretches. I can say it works, I got much better in most of the exercises from the routine. My squat feels better as well although I feel I still need more mobility in my ankles and my hips. Therefore I am now switching to another squat routine from this channel that focuses on those (the video is called "The Squat Solution (FULL MOBILITY ROUTINE!)").


One tip: If you do this, you need to be very deliberate. Be present when you exercise. You get out only as much as you put in.

[petetheneedforspeed]

Thank you so much for this routine.
The hip flexor exercises not only helped my squat, but helped me address some postural issues that I've been dealing with, and this greatly helped.