Full squat (hip-width stance, arms overhead)

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A hip-width stance full squat with arms overhead is one of the most important positions for any human to improve and maintain. Although it's slightly easier than the feet/knees together full squat, a hip-width stance is arguably more common in training, sport, and life.

In general, the full squat position is essential for developing optimal mechanics and mobility in the ankles, hips, and back. When you get your arms up overhead as high as possible, it also challenges your shoulder and T-spine mobility. The better you get at full squats, the more robust your joints become.

To improve at the full squat, you must be consistent and gradually make it harder over time. Start with the static holds but also be sure to actively move in and out of a full squat in many different ways. Another method of progressively overloading your squat is to accumulate 1 minute of time in a full squat on day 1, 2 minutes on the next day, and so on (until you reach 30 min on day 30).