Deep Squat Mobility Workout

by @cali.hoss · 13 exercises · 8fps GIFs · full routine: ~2:25
Source reel
💡 How to follow: Do this workout every other day until you reach your desired full range in the deep squat. Hold each position with control — never let your knees cave in (applies to every exercise).
1

Deep Squat Hold

Foundation Holds
Deep Squat Hold

The base position for the whole program. Feet about shoulder-width, turned slightly outward, back straight, weight over the middle of the foot, heels down. Hold for 60 seconds.

  1. Feet shoulder-width, toes slightly out
  2. Back straight, chest up
  3. Weight mid-foot — don't lift heels
  4. Hold 60s
2

Deep Squat Shifts

Foundation Holds
Deep Squat Shifts

From the deep squat, shift your weight side to side. Keep knees and feet in line — never let the knees cave in.

  1. Shift weight L↔R in the hole
  2. Knees follow feet throughout
  3. Control, no bouncing
3

Narrow Deep Squat Hold

Foundation Holds
Narrow Deep Squat Hold

Take a narrow stance (feet closer together) and hold a deep squat for 60 seconds.

  1. Narrow stance, feet close
  2. Hold deep squat 60s
  3. Heels stay planted
4

Staggered Deep Squat Hold

Foundation Holds
Staggered Deep Squat Hold

From the narrow stance, put one leg in front and hold the deep squat. Goal: fully extend one leg without assistance.

  1. One leg forward
  2. Extend the back leg
  3. Hold, relax into range
5

Single-Leg Knee Touches

Knee Touches
Single-Leg Knee Touches

From a deep squat, touch the floor with your knee (dorsiflexion work) on one leg at a time.

  1. Deep squat position
  2. Knee touches floor
  3. One leg at a time
6

Knee Touches

Knee Touches
Knee Touches

Turn your legs so feet point forward and touch both knees to the floor. Move with control rather than explosiveness.

  1. Feet pointing forward
  2. Both knees touch floor
  3. Controlled tempo
7

Deep Squat Overhead Reach

Spine Mobility
Deep Squat Overhead Reach

One hand on the floor, reach the other arm overhead. Opens the spine and upper back while staying in the squat.

  1. One hand to floor
  2. Reach opposite arm overhead
  3. Keep hips low
8

Deep Squat Forward Lean

Spine Mobility
Deep Squat Forward Lean

Grab your feet with both hands and lean forward, aiming to touch your forehead to the floor. Use yoga blocks to track progress.

  1. Grab your feet
  2. Lean torso forward
  3. Aim forehead to floor
9

Internal Hip Rotation (Knee Touches)

Hip Rotation
Internal Hip Rotation (Knee Touches)

Touch the floor with your knees without lifting either foot — internally rotates the hip.

  1. Knees to floor, feet planted
  2. Internal hip rotation
  3. Hips stay open
10

Horse Stance

Hip Rotation
Horse Stance

Wider than shoulder-width stance, drop into a deep squat with straight back and engaged core, actively push hips outward.

  1. Wide stance
  2. Straight back, core engaged
  3. Push hips outward
11

Weighted / Goblet Squat Hold

Strength
Weighted / Goblet Squat Hold

Deep squat hold with weight — use the goblet position (or front squat with a barbell) and hold for 30 seconds.

  1. Add load (goblet/front squat)
  2. Hold 30s
  3. Sit deep, chest up
12

Overhead Deep Squat Hold

Strength
Overhead Deep Squat Hold

One of the best whole-body mobility + strength moves: hold a deep squat with arms locked overhead.

  1. Arms locked overhead
  2. Deep squat hold
  3. Whole-body mobility
13

Hero Pose Hold

Cooldown
Hero Pose Hold

Finish with hero pose (kneeling, sitting back between feet) and hold for 60 seconds to stretch the quads and ankles.

  1. Kneeling, sit between feet
  2. Hold 60s
  3. Breathe, relax

📝 Original Routine (from the reel)

The deep squat is the foundational position for many leg exercises. If you skip it, you’ll struggle down the line - here’s the workout to build it properly. Foundation Holds 1. Get into a deep squat: feet about shoulder-width apart and turned outward, back straight, weight shifted toward the middle of your foot without lifting your heels. Hold for 60 seconds. 2. Shift your weight side to side, keeping your knees and feet in line - never let your knees cave in (this rule applies to every exercise). 3. Take a narrow stance and hold a deep squat for 60 seconds. 4. From that narrow stance, put one leg in front and hold a deep squat. The goal is to fully extend one leg without any assistance. Knee Touches 1. From a deep squat, touch the floor with your knee. 2. Turn your legs so your feet point forward and repeat with both knees. Move with control rather than explosiveness. Spine Mobility 1. Put one hand on the floor while reaching overhead with the other. 2. Grab your feet with both hands and lean forward, aiming to touch your forehead to the floor. Use yoga blocks to track progress. Hip Rotation 1. Internal: touch the floor with your knees without lifting either foot. 2. External: try the horse stance - take a much wider than shoulder-width stance, drop into a deep squat with a straight back and engaged core, and actively push your hips outward. Strength 1. Deep squat hold with weight: use the goblet squat position or a front squat with a barbell. Hold for 30 seconds. 2. Overhead deep squat hold: one of the best exercises for whole-body mobility and strength. Cooldown 1. Get into hero pose and hold for 60 seconds. Do this workout every other day until you reach your desired range in the deep squat.