Squat depth and mobility

A deep, controlled squat requires mobility in the ankles, hips and thoracic spine. Mobility exercises improve your technique and help prevent injuries.

You will need

• An exercise mat
• A resistance band
• A kettlebell or weight plate

Steps

1. Test your squat

   Do a squat without weight and film yourself from the side. Do your heels lift or does your back round?

2. Open up the ankles

3. Open up the hips

4. Practise the goblet squat

5. Stay at the bottom

6. Use heel raises if needed

7. Practise regularly

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