vertical jump progression

Deep Squat Reload: Exercises take your squat mobility to the next level

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 reload 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.

5 exercises to reload your deep squat gains:

1) Half kneeling dorsiflexion calf raise

This exercise helps us develop strength in the end range of dorsiflexion so our calf muscles and achilles tendon can build resilience in a lengthened position.

2) Hip Romanian Deadlift (RDL) airplane

Hip strength, stability and mobility all in one exercise. After loading the hips, the rotations allow us to work on active control of internal and external rotation in the hip.

3) Single leg plus balance

This dynamic balance exercise helps us work into different ranges of ankle mobility including dorsiflexion, inversion, eversion under load.

Book an appointment to reinforce your deep squat

4) Wall sprinters

A plyometric exercise which allows us to train our hip flexors under high velocities required in sprinting.

5) Cable hip rotations

This is one of many variations of cable rotations which allow us to train full body rotation. This helps us groove a transfer of force between the upper and lower body.

What's next?

Congratulations, you’ve completed the final component of treatment and exercise for the deep squat. Now that you can perform at 100%, go on and use these new mobility and strength gains to chase your goals!

If you haven’t already, check out our assessment, reset, reinforce, and reload posts on neck flexion and full body rotation. Also stay tuned for the next movement pattern in this series!

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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