Tight Hips? Unlock Deep Squat In 7 Minutes

Mobility coach Alisa Zuravskaja explains how:

The building blocks of mobility

Ideally, spend about 1 minute on each part—you don’t have to go all the way down to start with; that’s what the blocks are for:

1. Elevated hold: place your feet wide and turned out 45°; hold for 30 seconds and shift from side to side for a deeper stretch.
2. Hip drill: from the squat, actively push your knees out and in as far as possible.
3. Hand walk: walk your hands forward while staying in the squat, hold for 5 seconds, then return; alternate arms pressing against opposite knees.
4. Forward fold: lean forwards and relax completely, clasp your hands, and press your elbows out against your knees for 5 seconds.
5. Elbow hip prying: repeat pressing your elbows outwards and bringing your knees back in.
6. Trunk rotation: raise your arms and rotate your torso from side to side to activate your hip flexors, trunk, and back muscles.
7. Active deep squat: practise lowering yourself into the squat slowly, you can use a wall for support, and then you can use hands on the floor for stability if needed.

Once comfortable, reduce the elevation gradually (i.e. remove one block at a time, or use a lower stool or such if that’s what you were using) and repeat the same exercises at each level.

This routine will build strength in your legs, glutes, and hip flexors, as well improving your balance and extending the limits of your flexibility.

For more on all this plus visual demonstrations, enjoy:

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Take care!