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Having adequate flexibility in the ankles, hips, and lower back will make it much easier to squat to proper depth and will help optimize technique. Another benefit to increase flexibility is that you will be able to properly receive the bar during in the snatch and clean & jerk. The following mobility exercises may help you achieve proper squat depth. Please note, it is important to feel extremely comfortable with each exercise before you move on to the next.

Mobility exercise #1: Find an empty wall and move into a supine position (on your back) and move your butt as close to the wall as possible walking your feet up the wall toward the ceiling. Once you achieve this position start to bring the feet down toward the hips flexing at the knee. The width of the feet on the wall should be slightly wider than the hips or the width you normally squat with. Maintain as much of a flat back on the ground as possible and press the knees out slightly. Work this position until the heels are a few inches from the glutes.

Mobility exercise #2: Stand with your back flat against the wall; feet roughly 6 to 12 inches away from the wall. Drop the hips while flexing (bending) at the knee and ankle. Keep your back against the wall in this position to help with balance. Be sure to keep the weight balanced between the heel and the ball of the foot. Work yourself as low as you can while maintaining proper squat position. If you can not achieve the desired position with your back against the wall, you may use the aid of a physioball to help achieve the desired outcome.

Mobility exercise #3: Squat. After you have mastered positions one and two you should be able to maintain this position very easily. Keep the back flat and chest as upright as possible while keeping weight balanced in the heel and ball of the foot in this squat position.

This progression may help those that aren’t able to achieve proper squat depth, as well as aiding those that need additional work on optimizing proper squat technique. Additionally, any one of these exercises can help you stay mobile on an off-day or an active recovery day.