Full Squat Mobility

Full Squat Mobility: So führst du sie aus

1. 1Stand with your feet roughly shoulder-width apart, toes pointed slightly out, and arms relaxed at your sides.
2. 2Brace your core and push your hips back and down, bending at the knees to lower into the squat under control.
3. 3Keep your heels flat on the floor and track your knees out over your toes as you descend.
4. 4Sink all the way down until your hips drop below your knees and your thighs rest against your calves, settling into the bottom position.
5. 5Hold the bottom position, keeping your chest tall and your back neutral while your hips and ankles relax into the stretch.
6. 6Gently use your elbows against the inside of your knees to press them outward and deepen the hip opening if needed.
7. 7Drive through your heels and squeeze your glutes to stand back up to the starting position.
8. 8Repeat for the desired number of reps or holds, moving smoothly between standing and the deep squat.

Technik-Tipps

• Keep your weight balanced over your mid-foot and heels rather than shifting onto your toes, which keeps the position stable.
• Spend a few seconds breathing slowly at the bottom to let tight hips and ankles gradually release into more depth.
• Actively push your knees outward in line with your toes to make room for your hips to sink lower.
• If you cannot keep your heels down, elevate them slightly on a small plate or hold a stable support until your ankle mobility improves.

Häufige Fehler

• Letting your heels lift off the floor, which shifts you onto your toes and reduces stability and the hip stretch.
• Rounding your lower back at the bottom, which removes tension from the right muscles and adds stress to the spine.
• Caving your knees inward instead of tracking them over your toes, which strains the knees and limits depth.
• Bouncing aggressively into the bottom position rather than lowering under control, which risks straining the hips and knees.

Häufig gestellte Fragen