Deep Squat Stretches

Progressions

1. 01

   Assisted Split Squat Stretch

   • Start in a split squat position with your front foot elevated on a high surface such as a bench or step.

   • The elevation reduces the load on the front leg, allowing you to focus on stretching the hip flexor of the rear leg.

   • Keep your torso upright and your core engaged throughout the stretch.

   • Gently shift your weight forward to deepen the stretch in the rear hip flexor.

   • Keep the rear knee directly below or slightly behind the hip — avoid letting it drift forward.

   • Breathe deeply and use each exhale to sink slightly deeper into the stretch.

   • Hold the position for the prescribed duration, then switch sides.

   • If needed, hold onto the elevated surface for balance support.

2. 02

   Reaching Deep Squat

   • Position yourself in a deep squat with your feet shoulder-width apart and toes turned out slightly.

   • Keep your heels firmly grounded — place a wedge under them if they lift.

   • Maintain an upright torso with your chest lifted.

   • Extend your arms forward or overhead to add stretch through the back and shoulders.

   • The reaching position also challenges core stability and deepens the hip and ankle range.

   • Push your knees outward over your toes to open the hips further.

   • Breathe deeply and use each exhale to relax deeper into the squat.

   • Hold the position for the prescribed duration, maintaining the arm reach throughout.

3. 03

   Counter-Weighted Deep Squat

   • Hold a counterweight such as a dumbbell, kettlebell, or plate in front of your chest with both hands.

   • Stand with feet shoulder-width apart, toes turned out slightly, and descend into a deep squat.

   • The counterweight shifts your center of gravity forward, helping you maintain balance and sink deeper.

   • Keep your chest upright and your back straight — the weight should help, not pull you forward.

   • Push your knees outward over your toes throughout the descent and hold.

   • Keep your heels firmly planted on the ground throughout the movement.

   • Breathe deeply and hold the bottom position for the prescribed duration.

   • Start with a light weight (5-10 kg) and increase gradually as your squat depth improves.

4. 04

   Deep Squat Stretch

   • Place your feet shoulder-width apart or slightly wider, with toes turned out 15-30 degrees.

   • Sink as low as possible into a deep squat with your feet flat on the ground.

   • Relax into the position, allowing the hips to open and stretch deeply.

   • Keep your torso as upright as possible — lift your chest and lengthen your spine.

   • Use your elbows against the inside of your knees to gently push them outward.

   • Allow gravity to deepen the stretch over time in the hips, quads, and ankles.

   • Breathe deeply and steadily — use each exhale to relax further into the position.

   • Hold for the prescribed duration, gently shifting your weight side to side if comfortable.

5. 05

   Goblet Deep Squat

   

   Dumbbells or Kettlebells

   • Hold a kettlebell or dumbbell close to your chest with both hands in a goblet position, elbows pointing downward.

   • Stand with feet shoulder-width apart or slightly wider, toes turned out 15-30 degrees.

   • Squat down as deep as your mobility allows, keeping your chest upright and your back straight throughout the descent.

   • The weight at your chest acts as a counterbalance, helping you maintain an upright torso and sink deeper.

   • Push your knees outward over your toes — use your elbows against the inside of your knees at the bottom to open the hips further.

   • Pause at the bottom for the prescribed duration, maintaining control, depth, and an active upright posture.

   • Keep your heels firmly planted on the ground — if they lift, elevate them on a small wedge.

   • Breathe deeply and steadily throughout the hold, using each exhale to relax deeper into the squat.

6. 06

   Barbell Deep Squat

   

   Barbells

   • Position a barbell across your upper back (high bar or low bar position), gripping it firmly with your hands slightly wider than shoulder-width.

   • Stand with feet shoulder-width apart or slightly wider, toes turned out 15-30 degrees, and brace your core firmly.

   • Squat down as deeply as your mobility allows, keeping your chest upright and your knees tracking over your toes.

   • The barbell adds compressive load that helps drive you deeper into the squat while building strength through the full range.

   • Keep your heels firmly planted and distribute your weight evenly across the whole foot.

   • Pause at the bottom for the prescribed duration, maintaining a neutral spine, active core, and upright posture.

   • Push your knees outward throughout the hold to keep the hips open and avoid inward knee collapse.

   • Breathe deeply and steadily — use the Valsalva maneuver if needed for stability, but avoid holding your breath for extended periods.

Common mistakes

• Heels Lifting Off the Ground
• Knees Caving Inward
• Excessive Rounding of the Back
• Holding the Breath