Bulletproof Squat: Flow That Improves Depth & Stability

Marina Sarenac, mobility coach, shows how to get there:

Let’s get down to it

First of all, we must register our astonishment about this:

❝A few months ago, I couldn’t even hit parallel in my squats. My hips felt tight, weak, and painful.❞

How did this happen? She is a mobility coach; what went wrong?! Was she injured? She doesn’t mention an explanation.

She does go on to say:

❝And honestly, I almost gave up on squats completely. But then I found a simple flow of four exercises that changed everything. My hips opened up, my depth improved, and now I feel stronger and even more stable than ever. And I’m going to show you exactly how you can do it, too.❞

So, maybe, notwithstanding the use of the word “honestly”, it’s possible there was actually a little dishonesty there; that is to say: perhaps she is telling a story she hopes will be relatable in order to get people on board and understand that they can do it too. This is sometimes called “the advertising hero’s journey”, as it’s often used in long-form ads for things, telling “I, dear reader, was just like you, and…” explaining what they were getting wrong, how they learned better, how it changed their life, and how you can do it too, for the low low price of whatever they’re selling.

However! Whether her story is true or not, the exercise are good, so here they are:

1. Bear rock: you’ve heard of classic rock, glam rock, and punk rock; now here’s bear rock! Or rather, a bear rock-back. Focus on putting your hips backwards, like you’re rocking into the bottom of a squat. Feel the stretch in your adductors and keep your spine natural.
2. “World’s greatest stretch” with a jump switch: step into a deep lunge, put your elbow on the floor, open your chest and put your hand up, then switch sides with a jump.
3. Cossack squat with internal hip rotation: set your feet well part, and squat down with one leg or the other, creating a lung-like result, holding a weight in front you (a kettlebell is great for this, but any medium-sized manageable weight is fine) to work that internal hip rotation.
4. Squat-knee-hinge flow: start in the lowest squat you can currently do, shift into a kneeling position, then hinge your hips back, and repeat.

For more on all of these plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

The Secret To Better Squats: Foot, Knee, & Ankle Mobility

Take care!