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Can’t Squat Deeply? Here’s How to Fix It…

PDF pose chart here: https://www.yogabody.com/squat-youtube/

Do you have trouble with a deep butt-to-heels squat? Maybe your heels pop up or you roll backwards? Or maybe you get stuck halfway down? If so, this video is for you.

Squatting is one of the most basic human movements, but because of chairs, seated toilets, and modern shoes, most of us have lost the ability to do a full squat. The good news is that you can get it back with some simple targeted stretches.

Most people who have trouble with their squat need to work on either their hip flexion or the dorsiflexion of their ankles, or both. In this video, we’ll show you some simple self-tests to work out which function you need to focus on improving, followed by simple but powerful stretches to help you do just that.

00:00 Fix Your Squat
00:19 What Muscles are Tight?
01:42 Anatomy
03:17 Hip Mobility Test
04:20 Dorsiflexion Test
05:06 Stretches
05:39 Blaster Pose
10:46 Runner’s Lunge

DISCLAIMER – If you’re a weightlifter or a professional athlete, this video probably isn’t for you. It focuses on helping people who have lost range of motion, so they can move in a more functional way. Please do not use this video to diagnose or treat a severe injury. If you’re suffering from pain when you squat, see a doctor.

Your hip joints are the primary movers of the body, designed to take massive amounts of force, torque, and load. They are supported by at least two dozen muscles and some of the strongest connective tissues in the body. However, to perform a full squat, there are two primary ranges we need to look at – full hip flexion (knees to chest) and full ankle dorsiflexion (toes towards your knees).

The first pose we’ll learn in this video works on stretching your posterior chain muscles, to improve mobility in your hips. These include your glutes, biceps femoris and hamstrings. The second and third pose are variations of the same stretch and tackle your calf muscles (specifically your gastrocnemius and soleus) to help improve mobility in your ankles.

These poses should always be done after a workout, never before. This is stretching with a capital S, meaning it’s very intense and is designed to affect change in your soft tissues.

1) Blaster Pose
2) Straight Leg Runner’s Lunge
3) Bent Leg Runner’s Lunge

* 21-Day Hip Opening Challenge: https://www.yogabody.com/21-day-hips
* Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/
* Lucas’ podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com

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Got a question? Please post down below.

#Squat #hipflexors #hipmobility



  1. Remember to grab the PDF in the description for a photo guide. Any questions or suggestions? Happy to help. I hope this is helpful! – Lucas @ YOGABODY

  2. well done, thanks. I'll give those a try.

  3. Isn't it different for men and women due to the way we are built? I'm also confused regarding breathing since I keep reading about only breathing through the nose. I like these stretches thank you!

  4. This also gives the groin quite a workout.

  5. Awesome, I love the exercises

  6. Thank you this is so helpful. I thought I was just weak as I can never get up from a squat. Never been able to put heals down just fall backwards. I guess I'm both weak and inflexible.. will practice these. And thanks again

  7. Full squat is pretty easy for most Asian, due to their daily activities especially the primitive toilet style and the way they sit in the temple (if they are Buddhists)

  8. H-E-L-L-o-o the problems is not falling.. it’s bad knees, & front slanting anatomy.

  9. I have always been very flexible, but was never able to do full squats. Doing the tests, I can take my knees to meet my torso, and also flex my knees to the wall. What could possibly be my issue?

  10. with best wishes :::TATA MOTORS ::::best bet ::: tata motors ABOVE 663.05 TGT 683.50+++NO IF & BUT ..decide yourself

  11. I am 81 and teacher of Taekwondo, Tai chi, and yoga. for over 50 yrs. These are great moves, but where is the correct alignment for feet and knees. The Kung-fu horse stance is the key where the feet and knees are aligned perfect straight ahead, not turned out like a duck. From heel to base of small toe on outside are pointed straight which means the front part is slight inward. The knees must track over the CENTER line of the foot. The knee is a hinge joint not meant for twisting. That root inward allows for maximum twisting power. That is the inward root that gives you power in the squat, the punch and the kick. That is proper alignment for the sprint, for the Olympic ski jump, for protecting the knee joint. That inward root inward when stretching backward is the same thing. Problem is most people don't have the flexibility. The fix is to do it in PERFECT ALIGNMENT but higher, with support , and baby steps deeper when body is accustomed. Legs turned out as in ballet plie squats, the back has to be perfectly straight. With knees tracking exactly thru the center of the foot but turned out. I would love to hear your feed-back. I think these suggestions will improve your insights. One has to be a constant student. I call myself Sensei/Guruji/ 5 year old David. The essence of Zen is having a beginners mind. Too set in ones own conditioning, will only injure you in the coming years , or following fashion, is NOT the way. Firm, yet flexible, in BODY/Mind/ then the spiritual can enter.

  12. i stumbled onto your channel, I found it interesting with good info.

  13. wouldn't it be better to call in "sitting" deeply….. a squat should always be a working position where the glutes and quads work… I like to explain to people that sitting deeply is not a working position but north americans think it is a working position because we are by nature more lazy than less informed countries!!!! Take note all blue zones areas are where people sit like this as a normal resting position. Probably key to why they like longer with better quality living.

  14. Awesome video! I will be doing these. Hope to be able to do a full heal toe squat soon… Thank you for posting.

  15. What if you can do the squat with your toes pointing outwards, but not straight ahead?

  16. You have explained it beautifully. It has helped me to understand scientically about hip flexor and ankle muscles. Please share how much importance calf muscles have, when it comes to body strength?

  17. 🎉Thank You!!!👏👏👏👏👏👏👏👏👏💖

  18. Knee flexion is also one of the possible issues. That was my issue after I did a lot of half squats without stretching so that my quads were too tight which prevented my knees from going into full flex.

  19. Such in detail explaination .. kudos and thank u

  20. The blaster pose is for hip flexion right? Thank you 👍

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