Squat Mobilization Cure

Yesterday we talked about the benefits of compound exercises such as the squat. Compound movements like the squat are great exercise movements that will not only get the heart pumping but also build great strength. The only problem is not everyone can hit the bottom position of the squat. Typically clients are generally tight within the hamstring, calves, hips, and ankle.

Mobilization

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I’ve talked about a great hip flexor stretch in the past and also wrote a simple article on bands stretches to work on your hamstring, calf, and hip flexibility via stack. But today I wanted to go over two quick and simple mobilization exercises that I’ve found to be very effective in my squat warm up and regeneration days.

Calf and Hamstring Release

For this movement all you need is a lacrosse ball or hand ball, both under $5. Simply place the ball right behind your knee cap and than squeeze your hamstrings and calfs together. From there you’ll just move around in different angles to find that “sweet” spot. I typically like to first hug my knee to compress it and than move around to hit the various angles. Play around with it and go by what feels best for you.

Implementation

I generally add in the calf and hamstring release in the very beginning of my warm up after I’ve foam rolled. Because I squat pretty much every workout, I heavily rely on this movement. For those that aren’t Olympic weightlifters, you can utilize this on squat days or on a daily basis if you’re super tight.

Angled Ankle Mobility

I find these ankle mobility exercise to be very simple yet effective. The 45 degree angle really helps push the ankle mobility range of motion (ROM) too. Start in a staggered stance and try to replicated a squat position, then place your arm on the knee to help push the knee forward as you gain ROM through the ankle. Just like any other stretch you’ll want to be progressive, hit various angles, and listen to what your body is saying.

Implementation

I like to add these in after I’ve gone through a full warm up and before I touch the bar to squat. Generally speaking I do around x1-3 sets between my squat warm ups or my Olympic lifts. Just like the calf and hamstring release, these can be implemented in during your squats days, recovery, or both depending on how tight you are.

Just as word of caution though, as you develop a great bottom position for the squat make sure that you have pins or know how to dump the bar…