Today I’m breaking down the top 5 stretches to improve squat mobility.
Whether you’re an athlete or just someone stuck at a desk all day, tight hips and ankles can wreck your squat depth, power, and overall form. That’s exactly why I want to share the mobility drills I use myself and with my athletes to open up your hips, loosen your quads, and get your ankles moving the way they should.
These aren’t flashy or complicated, just five proven stretches that make a big difference.
1. Couch Stretch (Quads + Hip Flexors)
Get your back knee on a mat, foot up against the wall, and sit tall. This will open up your quads and hip flexors, both of which get tight from sitting.
Pro tip: Raise the same side arm to deepen the stretch.
2. Hip Flexor Stretch (No Wall)
From a half kneeling position, drive your hip forward and down while keeping your torso upright. This directly targets the hip flexor and helps restore extension for a cleaner squat.
3. Pigeon Stretch (Glutes + Piriformis)
A classic yoga pose that’s gold for lifters. Cross one leg in front, extend the back leg straight, and try to sit your back hip down. This stretch hits your glutes and outer hips—key for preventing knee cave during squats.
4. Frog Stretch (Groin + Inner Hips)
Drop to your elbows with knees wide and feet turned out at 90°. Sit back slightly to feel a deep groin and hip stretch. Great for anyone who struggles to open up their hips at the bottom of a squat.
5. Ankle Mobility Stretch (Calves + Ankles)
Place the ball of your foot on a block or plate and lean forward, stretching the calf and ankle joint. Limited ankle dorsiflexion is one of the most common reasons squats look ugly—this fixes it.
How Long to Hold
- Couch, hip flexor, pigeon, and ankle stretches: 30–60 seconds per side
- Frog stretch: 30 seconds, rest, repeat
Consistency is the name of the game. A few minutes of mobility work every training day adds up to cleaner squats, less discomfort, and better performance.
Final Thoughts
If you want to improve squat depth, strength, and mobility, these five stretches are your starting point. Use them after your warm-up, stay consistent, and you’ll feel the difference in both your lifts and your athletic performance.
Train smart. Move well. Stay strong.
