Get strong, toned legs with these exercises
What's the story
Enhancing squat depth is vital for athletes and fitness enthusiasts looking to optimize their lower body strength and flexibility.
One of the most common challenges in reaching a deep squat is restricted hip flexibility.
This article shares five simple and effective exercises that can help increase hip flexibility, ultimately improving squat depth without requiring any equipment or specialized training.
Warm-up
Dynamic leg swings
Dynamic leg swings are a great warm-up exercise that gets your hips ready for action.
Stand next to a wall or something stable for balance, and swing one leg forward and back.
This movement stretches your hip flexors and hamstrings.
Do 15 swings with one leg, then switch.
It's an easy way to get the blood flowing and your hips moving!
Mobility
Deep lunge stretch
The deep lunge stretch focuses on the hip flexors, a key area for improving squat depth.
Step forward into a lunge, dropping your back knee to the floor while keeping your front knee at a 90-degree angle.
Lean forward a bit to feel a deep stretch in your hip flexor (back leg).
Hold for 30 seconds on each side, and repeat three times per side.
Flexibility
Pigeon Pose
Derived from yoga, the pigeon pose is a highly beneficial exercise for improving hip flexibility.
Begin in a push-up position, then draw one leg forward with your knee bent towards your wrist while extending your other leg behind you.
Gently lower your hips towards the ground until you experience a stretch in the outer hip of your bent leg.
Maintain this pose for thirty seconds on each side, repeating thrice.
Opening
Frog stretch
The frog stretch targets your inner thighs and groin, helping you achieve deeper squats.
Begin on all fours, widen your knees while keeping your feet in line with them, toes turned out.
Gently rock back and forth, deepening the stretch in your inner thighs and hips.
Either hold or keep rocking for up to one minute.
Inner thighs
Butterfly stretch
Sit with your feet together, drawing your heels in close to increase the stretch in your inner thighs (butterfly stretch).
Use your elbows to push your knees gently towards the floor. This will help open your hips and stretch your inner thighs, helping you squat deeper.
Hold for 30 seconds, repeat thrice.