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Squats are one of the most important exercises when it comes to improving your mobility and strength. They help with overall balance, stability, and coordination. Squats also target multiple muscle groups at once, helping you build strength and power in a time-efficient manner. When done correctly, squats can improve your posture, promote proper technique, and reduce your risk of injury.
Shop The Collection: BarbellsIf you’re looking to increase your mobility and range of motion, then you should include some squat exercises into your routine. Here are some of the best squat exercises for increasing mobility.
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Bodyweight squats are one of the most basic and effective exercises for increasing mobility. This exercise requires no equipment and can be done anywhere. To perform the exercise, stand with your feet hip-width apart and your toes pointing slightly outward. Slowly lower yourself down into a squat position, keeping your chest up and your core engaged. Push your knees out as you come down so that they stay in line with your toes. Hold the bottom position for 2-3 seconds before slowly pushing yourself back up. Aim to complete 3 sets of 10-15 reps.
Shop The Collection: KettlebellsGoblet squats are a variation of bodyweight squats that is perfect for developing strength and mobility. To do this exercise, hold a light dumbbell or kettlebell in front of your chest with both hands. Stand with your feet hip-width apart and toes pointed slightly outward. Lower yourself down into a squat, pushing your knees out as you go. Hold the bottom position for 2-3 seconds before pushing yourself back up. Aim to complete 3 sets of 8-12 reps.
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Jump squats are an explosive exercise that helps to develop power and speed. To do this exercise, stand with your feet hip-width apart and your toes pointed slightly outward. Lower yourself into a squat position, pushing your knees out as you go. Once you reach the bottom, explosively jump up as high as you can. Land softly on your feet and immediately lower yourself back into the squat position. Aim to complete 3 sets of 5-8 reps.
Split squats are a unilateral exercise that helps to develop balance and stability in the legs. To do this exercise, stand with your feet staggered, one foot forward and one foot back. Bend your front knee and lower your body straight down towards the ground. Keep your chest up and your back straight as you lower yourself. Push your front knee out as you come down. Hold the bottom position for 2-3 seconds before pushing yourself back up. Perform all your reps on one side before switching sides. Aim to complete 3 sets of 8-12 reps per side.
Lateral squats are a great way to work your outer thigh muscles and increase your lateral mobility. To do this exercise, stand with your feet hip-width apart and your toes pointing slightly outward. Step out to the side and lower yourself down into a squat position. Push your hips back and keep your chest up as you come down. Hold the bottom position for 2-3 seconds before pushing yourself back up. Step back to the starting position and repeat on the other side. Aim to complete 3 sets of 10-15 reps per side.
Single leg squats are a challenging exercise that will help to improve strength and balance in your legs. To do this exercise, stand on one leg and raise your opposite leg off the ground. Slowly lower yourself down into a squat position, keeping your chest up and your core engaged. Push your knee out as you come down. Hold the bottom position for 2-3 seconds before pushing yourself back up. Aim to complete 3 sets of 8-12 reps per side.
Squats are an essential exercise for improving mobility, strength, and stability. Adding these squat exercises into your routine can help you make progress in these areas and reduce your risk of injury. Remember to always use proper form and technique to get the most out of your workouts.
