Unable to perform deep squats? Employ this coach's four-step methodology
The deep squat is a powerful exercise that offers numerous benefits for your body. Not only does it strengthen and stabilise your core, but it also improves hip and ankle mobility, enhances lower body strength, and aids in better posture. Here's a step-by-step guide to help you progress towards this versatile movement.
Warm-up and Mobility Work
Start by warming up your muscles and joints with hip and ankle stretches such as the Pigeon Stretch and Frog Stretch. Perform these stretches for 2-3 sets, holding each for 15-30 seconds. Dynamic warm-ups like hip openers and tibia rotations will also prepare your muscles for the upcoming exercises.
Starting with Basic Squats
Begin with regular Air Squats, keeping your feet shoulder-width apart. Push your hips back and bend your knees, working towards depth. As you become more comfortable, try closer foot placement squats, which increase ankle mobility demands.
Practicing Controlled Single-Leg Movements
To build strength and control, move on to eccentric single-leg squats with support (like a bench). Lower down slowly, and then push back up. Perform single-leg box squats at varied heights to increase stability and mobility.
Increasing Complexity with Variations
Toe Squats and Floater Squats can help improve ankle dorsiflexion and balance for deeper positioning. Use yoga blocks or props to support the squat initially, allowing relaxation into the deep squat posture.
Applying Mobility Drills and Controlled Holds
Incorporate kneeling exercises focusing on spine-hip connection and knee tracking over toes. Hold deep squat positions gradually increasing duration (e.g., 10 seconds per rep) to improve endurance and comfort.
Practicing the Full Deep Squat
Once mobility, strength, and balance are adequate, attempt a full deep squat with slow controlled descent and ascent. Avoid rushing—progress gradually, focusing on form and control.
The Benefits of Deep Squats
Progressing to a deep squat offers numerous benefits, including enhanced hip, knee, and ankle mobility, improved strength and stability in the lower body, better posture and functional movement, and increased joint health and circulation. By mastering the deep squat, you can reduce injury risk, improve your performance in daily activities, and contribute to a longer, healthier life.
In conclusion, mastering the deep squat requires patience and consistent practice. Follow a step-by-step progression, focusing on mobility work, basic to advanced squat variations, and controlled holds, while maintaining good form and balance. With dedication and persistence, you'll be well on your way to reaping the numerous benefits this powerful exercise has to offer.
- To enhance flexibility and balance for deep squats, try incorporating yoga blocks or props during Floater Squats and Toe Squats, which can improve ankle dorsiflexion and help attain deeper squat positions.
- For a science-backed approach to progressing towards a deep squat, implement controlled workouts that target lower body strength, mobility, and stability, such as single-leg box squats, dynamic warm-ups, and hip openers.
- As part of your health-and-wellness routine, focus on fitness-and-exercise goal-setting for your workouts, prioritizing the deep squat to increase your flexibility, strengthen your core, and improve overall fitness and posture.
