Squat Mobility

Young children typically have no difficulty in dropping into a full depth squat and hanging out there for as long as they want to. In some cultures the squat remains the default rest position into adulthood. ‘Use it or lose it’ seems to apply to the ability to squat. If you’ve been spoiled by the invention of the chair simply spending more time in squatting positions approximating a full squat seems to be the most effective way to recover your birth right. You may have to be patient depending on the extent of your stiffness.

Try both of the following methods to develop your squat mobility. You can perform them daily. Take deep slow breaths while holding these positions and try to avoid creating unnecessary tension.

Assisted Squat

  1. Stand in a doorway facing the door frame.
  2. Follow points 1 and 5 from the squat tutorial.
  3. Try to keep your spine neutral.
  4. Squat as deeply as you can using the frame for support.
  5. At the bottom of the squat move your joints around, hips, knees, ankles. Try to free things up.
  6. Try squatting with your feet flat and on the balls of your feet. Vary the width of your stance.

Prying Goblet Squat

Holding a small weight in front of the chest while squatting can help counter balance the body, enabling you to maintain a neutral spine with the torso fairly upright. The Prying Goblet Squat is one of the warm up moves from Pavel Tsatsouline’s Simple & Sinister.

  1. Follow points 1, 2, 4 and 5 from the squat tutorial.
  2. Hold the bottom of the squat and move or ‘pry’ the joints. Press your elbows into the insides of your knees.