Class 23: Deep Squat Mobility
60+ minutes
•
1h 5m
This class is all about developing the perquisite lower body joint mobility to help build a buttery deep squat / pistol squat
Equipment Needed: Yoga blocks, a box to place your leg on. Extra padding for your knee, a weight, and sticks for balance are optional, and you can get creative with props around the house for these.
Time Markers:
0:25 CARs (warm up)
6:20 Hip Flexion PAILs/RAILs (Standing Base)
19:10 Hip Flexion Passive Range Holds (Standing Base)
24:30 Knee Flexion PAILs/RAILs + Passive Range Holds (Half Kneeling Base)
41:20 Ankle Dorsiflexion PAILs/RAILs + Kinetic Stretch (Collapsed Kneeling Base)
57:55 Finishing CARs
When looking at squats, we need adequate mobility in hip flexion, knee flexion, and ankle dorsiflexion. If you’re limited at any one of these joints, you’ll be significantly limiting yourself in the movement. You’ll also be more susceptible to compensation and injury. So in this class we’re going to prioritize those 3 joints.
This class will carryover greatly to deep squats AND pistol squats, and honestly a lot of different squat variations and even lunges.
Like I always say, if you’re lacking rotation (IR/ER) at these joints, you’ll also want to prioritize that as well since rotation is key in order to develop greater global joint mobility, including in linear paths like these. Combining rotational classes and this linear skill class will really help level up your squat game.
I hope you enjoy this class!
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