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Quadriceps · Intermediate

Full Squat Mobility

Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.

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Full Squat Mobility demonstration

Exercise overview

Training details

QuadricepsGlutesAdductorsCalves

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet at a comfortable squat width and turn the toes out slightly.
  2. 02Lower into the deepest squat you can control while keeping the heels supported.
  3. 03Keep the chest tall and gently press the knees in line with the toes.
  4. 04Breathe steadily and make small controlled weight shifts to explore the hips and ankles.
  5. 05Use support if needed, then drive through the feet to stand without bouncing.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationGarland SquatRelated variationDeep Squat Pry

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAll-Fours Quadriceps StretchComparable substituteOn-Your-Back Quad StretchComparable substituteSaddle PoseComparable substituteButterfly StretchComparable substituteAdductor RockbackComparable substituteLateral Lunge Stretch

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