#Bilateral Squat

Can you easily sit in a full depth squat, aka “Asian squat”? Well if not, today I’m going to show you a simple progression you can use to slowly enhance your deep squat abilities! . Consistency is key, so do this at minimum 5 reps for 20” holds every day! . Shout out @morgan.pennock for the opening stitched video!

Deep squatted daily for a month? Let’s fast forward to future you 🙏 ➡️ Hips feel incredible ➡️ Less knee discomfort ➡️ Ankles way more mobile ➡️ Getting off the floor is easy again Start with moving in a way your body was designed to move! Accumulate 2minutes throughout the day. That’s it. Wearing my new favourite @buddha_stones crop, possibly the softest material I have ever owned 😍 #squat #strength #mobility

Back to basics: Squat form 🏋️‍♀️ @racheljoyfit⁠ ⁠ "Where my ladies at that love to squat?! 🙋🏽‍♀️ Ayeee! There are several different squat variations, but here is the basic (quad dominant) squat with a couple pointers to help keep you on track! 🙌🏼⠀⁠ ⠀⁠ Do’s :⠀⁠ ✅Stand with your feet shoulder-width apart, chest up and looking forward ⠀⁠ ✅Make sure your hips are back and your knees are behind your toes ⠀⁠ ✅Feet flat, drive through your heels⠀⁠ ✅Engage core ⠀⁠ ⠀⁠ Don’ts: ⠀⁠ ❌Knees caving in⠀⁠ ❌Curling spine at the bottom⠀⁠ ❌Leaning forward, unengaged core ⠀⁠ ⠀⁠ The correct form will prevent future injuries & help you target the right muscle group 😉🍑" ⠀⁠ ⠀⁠ #squats #squat #squatform #correctsquatform #howtosquat #womensfitness #womenwhoworkout #girlswholift #strongwomen #fitnessmotivation #fitfam #quads #glutes #legworkout #howtoworkout #legday

Have back pain when squatting? Likely, there’s a technique issue that’s a part of the problem! Here’s an example! . Shout out @megmurphfit for the opening stitched video!

I <3 squats 🫶 I decided to try it with heels elevated because I was taking it easy bc I woke up that morning with a stiff mid-back (probs from sleeping funny) — & I didn’t wanna tweak my back again (so mentally I wasn’t ready for anything heavier that day either) I’ve wanted to try it out for a while and see if it would enhance my squats. Raising the heel reduces dorsiflexion demands at the ankle, enabling a more upright trunk position, which can reduce shear forces (stress) on the lumbar spine (lower back) and enhance postural stability. These biomechanical adjustments can minimise injury risk and improve athletic performance for some people. Hitting full range of motion (ROM) squats are SO GOOD for quad & glute gains🤌 the greater knee and hip flexion allows for more muscle recruitment. For me, I felt like I could get full ROM easier than usual but it felt a bit unstable with those plates. It does make me wanna try out weightlifting shoes to see if it helps me with stability & improve power transfer :) #squats #gym #heelelevatedsquat #glutes#legday #physiostudent #biomechanics l #gymshark #weightlifting #powerlifting #squat

Want to be able to do this? ⬇️ Being able to squat deeply requires a lot of hip & ankle mobility, but the question which area are you most limited in? 🤨 Give this mobility test a go and we will soon know 💪🏼 If you found it was your ankles after all, make sure to comment with a YES so I can bring you part 2 of this series 💪🏼

Deep Squat 30 seconds Ankle Stretch 30 seconds hip stretch 30 seconds Deep squat! Then do it all again one more time! Stay Flexy! Shoes from @wearpeluva programs on @ganbarumethod all in the bio!

Does your squat have this problem? Here is my favorite exercise to work on hip and ankle mobility together 💪🏼 Want an easy program that fixes mobility and pain (like this) from head to toe + can be individualized to your body? Check out my Beginner Body Restoration program. Link in bio! Credit to @applied_integration_academy for the technique called the “G-DiRT” which this exercise is a modified version of.

Squat Tutorial for Super Beginners: Using a Chair to FEEL Your Form… 🏋️‍♀️ Super beginner’s guide to squats! Take a chair and start by sitting in it, making sure your feet are close enough for balance and FEELING YOUR EQUAL FOOTPRINT 👣 . Slowly hinge forward until you feel your center of gravity over your feet. Ready to squat like a ninja? Let’s do this! 💪 #superbeginners #fitnessforbeginners #learntosquat

How to do a proper squat! 👇🏼 Set Up: Begin standing with feet shoulder width, toes slightly out to the side and weight in your heels. Movement: Keeping your weight in your heels and using your hands in front of you as a counterbalance, lead down and back with your hips, then stand upward, squeezing your glutes and pushing your hips towards the wall, then come back down in the squat position. Benefit: This is a great movement for the glutes, quads, hamstrings, and calves and an overall phenomenal power movement for the lower body. Modifiers: Sofa Squats I hope this helps, my friends! 💪🏼 . . #howtosquat #exercises #movement #squats

❌ STOP DOING THIS WHEN YOU SQUAT If your lower back is constantly tight or sore after squats, this might be why… You’re over-arching your lower back trying to stay “upright.” Not only does it kill your power, it puts unnecessary stress on your spine. ✅ Fix it: keep a neutral spine and brace your core like you’re about to get punched. This keeps tension where it belongs… your legs and glutes, and protects your lower back for a stronger, safer squat.

I talk about the resting squat a lot — because this position gives you back what your body was always meant to have. Studies show that sitting for long stretches (6–8+ hours daily) is linked with higher risk of early death, heart disease, diabetes, cancer, and chronic inflammation if you never move.  Your body wasn’t built for chairs. It was built for upright, loaded, integrated movement. That’s exactly why the deep, resting squat matters: • it keeps hips mobile • it improves posture • it decompresses your spine • it helps digestion and breathing • it keeps you alive and moving Sitting is the new smoking — unless you flood your day with movement. So don’t just exercise — move throughout your day. Squat in small ways everywhere you can. While waiting, reading, working or in between sets. Take the 30-day challenge: Squat every day for 30 days. See how your body feels. Last chance to register for my upcoming live training on Feb 3 Comment the word RESET and I’ll send you access. . . #mobility #squat #mobilityexercises #movement #move