Modern Methods of Mobility – Squat

Drop into a Full, Deep Squat

Want your legs to feel better in the weight room, get down to play with your kids, or maybe just rest without sitting? The deep squat is a fundamentally human trait, yet this position has been lost to many across the world.

Regaining this range has a multitude of benefits from longevity to athletic potential. And our M3 Squat program systematically targets every sticking point keeping you from achieving your full squat depth.

How You’ll Get Your Full Squat

The squat is a coordination of all your lower body joints. In our Squat program, we use the Modern Methods of Mobility to target each of these joints separately to develop their respective capacities and then reintegrate them through progressive squat drills. This is how we address even the most uncommon sticking points.

• Hip Rotation
  Through the full range of motion of a deep squat, your hips go back and forth between internal and external rotation. If either of these are underdeveloped, you’ll get stuck as you try to push for more depth.
• Hinging Capacity
  While some systems separate out the hinge from the squat, your hips have to go into flexion to squat, meaning from the knee up, your hips are “hinging”. So expanding your ability to hinge at your hips is key to being able to pull deeper into a squat while staying upright.
• Hip Extension
  Believe it or not, hip extension can help your squat! Especially if you experience pinching in your hips, loosening up this range can give you a feeling of space and comfort in the squat.
• Ankle Mobility
  A common reason many cannot squat deep is having enough ankle dorsiflexion to keep the center of mass over the feet. We use a variety of stretches as well as strengthening exercises to make this deeper range not only accessible, but also stable.
• Squat Coordination
  What would a squat program be without squatting? In addition to isolating potential sticking points, our program will also have you using squat variations that keep you balanced while pushing your depth.

More courses from the same author: Modern Methods of Mobility