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Deep Squat Reinforce: Exercises to lock in squat mobility gains

Squat deeper and optimize your health and performance with Lift Clinic’s team of physio, chiro, RMT and strength coaches! 

This post will focus on the reinforce techniques used to improve the range of motion in the deep squat pattern. 

We squat every single day to sit down, pick things up, and use the restroom! The ability to get into a deep squat also ensures your body can tolerate reps and reps of extreme positions involved in sports. Example: digging a low ball in volleyball, squatting down as a back catcher, or setting up a good start position off the blocks as a sprinter.

If you haven’t already, check out our previous posts on deep squat assessments and deep squat resets where we show assessment and hands-on treatment techniques for the spine, hips, knees, ankles, and feet.

For any given movement pattern, our treatment approach follows 4 major steps:

Techniques used to test ranges of motion and find the root causes of limitations

Hands on treatment techniques used to improve & restore limited range of motion

Exercises or self treatments that help maintain the gains made from the reset techniques. 

Exercises that develop strength, resilience, and coordination for the desired movement pattern.

6 reinforce exercises to maintain deep squat gains:

1) Banded dorsiflexion mobilization

Using a band allows for deeper and more comfortable ranges of dorsiflexion by promoting the normal joint glide between the bones of the ankle joint (talus and tibia/fibula). This may improve joint mobility restrictions. 

2) Banded inversion and eversion

This is a strengthening and range of motion exercise to improve the side to side motions of the ankle.

3) Banded hip flexion

Time to strengthen hip flexion range of motion. The focus should be on isolating movement from the hip joint while avoiding any rounding of the spine as compensation.

Book an appointment to reinforce your deep squat

4) 90/90 hip internal rotation

This position allows for isolated movement of the femur to work on improving internal rotation range between the femur and pelvis.

5) Shin box get ups

This exercise allows for active movement and strengthening between internal and external rotation in the hips.

6) Half kneeling adductor stretch

This exercise provides a nice groin stretch, and actively opens the sacroiliac joint (SIJ) into external rotation.

What's next?

Most of the time, the results of these techniques will be temporary. Now that you’ve locked in your mobility gains for your deep squat, the next step is develop strength, resilience, and coordination in those new ranges.

Stay tuned to our next post in the series: Deep squat: Reload

See what our clients have to say

Gabriel Pamintuan

I came in for a physio appointment with Diana a few months back with some pretty bad back pain and hip pain that was preventing me from doing my job to the best of my abilities. Within my first initial assessment, Diana was immediately able to pinpoint where my problem areas were and not only did hands on treatment to provide immediate relief, but educated me on how to strengthen so that I could continue to reduce my body pains and prevent any similar future injuries.

Joe C
I have had a long history problems with my left knee ACL, and seen as many as 7 different physios in the past. Most of the past physios I’ve seen were not so good at following up or i felt were not effective with their treatment plan. I found Henry at Lift through mutual friends and so far I found him to be quite knowledgeable, very hands on. I liked how he was very thorough with his initial assessment, asking the right questions, and personally following up with me during afterwork hours to see how things were and whether i had any questions with the exercise plan he came up with. So far so good and I’d likely recommend him to my friends and family.

Meet Lift Clinic - a team of Vancouver Physiotherapy, Chiropractic and RMT Massage Therapy practitioners who believe in strength and movement for life.

Have pain or movement goals?

Lift Clinic is located in East Vancouver at 4030 Knight St. Our team of Vancouver physiotherapists, chiropractors, massage therapists, and strength coaches is ready to help you reach your goals as efficiently as possible! Click Book Now to get started, or Contact Us if you have any questions or would like to speak directly to a Vancouver physio, chiro or RMT about your situation before you book.

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