Improving your squat depth isn’t just about strength—it’s a mix of mobility, stability, and technique. Should you have ever felt stuck at the bottom of a squat or struggled to hit depth without discomfort, you’re not alone. Tight calves, stiff hips, or weak glutes could be holding you back, but the right exercises can help. From dynamic stretches to targeted strength moves, these 22 proven drills will reveal deeper squats and better movement. Ready to see how small tweaks can make a big difference?
Calf Stretch (Contract-Relax)
To boost your squat depth, start with the calf stretch (contract-relax).
Place one foot on an elevated surface, keep your torso upright, and lean forward to feel the stretch in your calf. Hold for 30-60 seconds, then contract the muscle for 3-5 seconds before relaxing deeper.
Position one foot elevated, maintain upright posture, and lean into the calf stretch. Hold, then contract and relax for deeper mobility.
Repeat this 3-5 times per side to improve ankle mobility, a key factor in achieving a deeper squat. Tight calves often limit how far your knees can travel forward, so this stretch helps release that restriction.
Add it to your mobility routine 2-3 times a week for steady progress. You’ll notice better squat mechanics and stability over time.
Pair it with other ankle-focused drills for even greater results, but stick with this foundational move initially. Consistency is key—don’t rush the process.
Deficit Calf Raises
You’ll love how deficit calf raises boost your squat depth by increasing ankle mobility and calf strength.
Start by standing on a raised surface, like a step or weight plate, and lower your heels below your toes, then lift back up with control.
To keep making progress, add weight or switch to single-leg variations as you get stronger.
Benefits for Squat Depth
Deficit calf raises release a stronger, deeper squat by focusing on the often-overlooked muscles around your ankles.
Once your ankle mobility improves, your squat mechanics become smoother, letting your knees travel farther forward without discomfort. This means you can hit lower depths with better control.
By strengthening your soleus and gastrocnemius, you’ll build the stability needed to maintain proper form as you descend.
Over time, these raises help you move through a fuller range of motion, making it easier to improve squat depth naturally.
Plus, the controlled movement trains your ankles to handle heavier loads, reducing strain on other joints.
Consistency here pays off—your squats will feel more powerful, and you’ll move with confidence.
Proper Execution Technique
Getting the most out of deficit calf raises starts with positioning. Stand on a raised surface with your heels hanging off, keeping proper alignment from ankles to shoulders.
Lower your heels slowly, aiming for a full range of motion to stretch your calves deeply. As you rise onto your toes, keep your core engaged to maintain balance and control. Move deliberately—no rushing—to maximize muscle engagement. Focus on feeling the stretch at the bottom and the squeeze at the top.
In case you’re new to this, start without weights to master the movement. Over time, you can add resistance or try single-leg variations for extra challenge.
Consistency and control matter more than speed or weight. Stick with it, and you’ll notice stronger, more flexible calves.
Progressive Overload Strategies
Now that you’ve nailed the form for deficit calf raises, it’s time to push further by gradually increasing the challenge.
Start by adding weight—hold dumbbells or wear a weighted vest to build strength. You can also deepen the deficit by standing on a thicker block, forcing more ankle dorsiflexion. Aim for 10-25 slow reps, lowering your heels with control to maximize mobility gains.
Another tweak: mix single-leg reps into your mobility program to address imbalances. As squat mobility improves, you’ll notice smoother, deeper squats.
Track progress weekly—whether it’s more weight, range, or stability. Consistency trumps intensity, so don’t rush. Small, steady wins keep your joints happy and movements fluid.
Stick with it, and those stubborn squat depth barriers will crumble.
Half Squat (Contract-Relax)
Since tight calves can limit your squat depth, the Half Squat (Contract-Relax) is a revolutionary technique for boosting ankle mobility.
Tight calves restrict squats—try the Half Squat (Contract-Relax) to unlock ankle mobility for deeper range.
Start in a half squat with one knee down, leaning over your standing foot to stretch the calf of your bent leg. Hold the stretch, then gently contract the muscle before sinking deeper—this combo loosens stubborn tightness.
Repeat it on both legs to balance mobility gains. Focus on controlled breathing; rushing won’t help. Aim for 3–5 reps per leg, holding each stretch for 20–30 seconds.
Over time, this drill improves ankle flexibility, letting you squat lower without strain. Consistency matters more than intensity—so go slow and let your body adapt.
Your squat depth will thank you.
Down-Dog to Lunge
Your hips and hamstrings hold the key to deeper squats, and the Down-Dog to Lunge drill reveals that mobility with a smooth, dynamic stretch.
Start in a downward dog position, hands and feet planted, hips high. Step one foot forward between your hands, dropping into a low lunge while keeping the back leg extended. Feel the stretch in your hip flexors and hamstrings—this boosts hip mobility, a transformative element for squat depth.
Keep your torso upright to mimic proper squat posture. Alternate sides for 10 reps, ensuring balanced flexibility.
This move isn’t just about stretching; it teaches your body to move smoothly under tension. Regular practice loosens tight hips, letting you sink deeper into squats with ease.
Focus on control, not speed, to maximize the benefits.
90-90 External Rotation (Contract-Relax)
To improve your squat depth, comprehension of hip rotation mechanics matters.
You’ll start by stretching in a 90-90 position, then contract your muscles by pressing your foot down before relaxing deeper into the stretch.
This contract-relax sequence boosts hip mobility, making squats feel smoother and stronger.
Hip Rotation Mechanics Explained
Should your hips feel tight while sinking into a squat, the 90-90 External Rotation (Contract-Relax) drill can assist in releasing better mobility. This targeted squat mobility exercise focuses on hip external rotation, a key factor in achieving a deep squat.
You’ll start by sitting with one leg bent at 90 degrees in front and the other behind, then lean forward over your front knee to stretch the hip. As you push your lead leg down, you engage the muscles, creating tension.
After holding, you relax and sink deeper, gradually improving flexibility. Restricted hip rotation often limits squat depth, but this drill helps free tighter areas.
Stretching and Contracting Sequence
Many folks struggle to sink into a deep squat because tight hips won’t cooperate, but the 90-90 external rotation (contract-relax) drill can help release that stubborn mobility.
Start by sitting with one leg bent at 90 degrees in front and the other behind, forming a box. Lean forward over your front knee to feel the stretch in your hip flexion, then push down with your lead leg for 3-5 seconds to engage the muscles.
Relax and sink deeper—this combo of stretching and contracting breaks through mobility limitations. Repeat on both sides to balance your hips and improve your squat depth.
It’s like opening a door; the more you practice, the easier it becomes. Consistency here means less stiffness and better movement over time.
90-90 Internal Rotation (Contract-Relax)
Don’t underestimate the power of hip mobility—especially while it comes to nailing a deep squat.
Tight hips can seriously limit your internal rotation, making it harder to hit depth without discomfort. The 90 Internal Rotation (Contract-Relax) drill helps tackle these mobility restrictions head-on.
Start seated with one leg bent at 90 degrees in front and the other behind, keeping your hips level. Lean sideways toward your bent knee to feel a stretch in the hip joint.
Sit with one leg bent at 90 degrees, the other behind, and lean sideways to stretch the hip joint. Keep hips level.
Then, push your lead leg down for 3-5 seconds to activate those muscles before relaxing into a deeper stretch. Hold this position to improve flexibility over time.
Repeat on both sides to balance your mobility and release a smoother, deeper squat. Trust the process—your hips will thank you.
T-Spine Extension With Foam Roller
One simple but powerful drill for releasing better squat depth is the T-Spine Extension with a Foam Roller. This move targets your thoracic spine mobility, which is key for keeping your chest up during squats.
Start by lying with the roller under your upper back, feet flat on the floor. Support your head with hands lightly clasped behind it. Gently arch back over the roller, lifting your chest toward the ceiling. Hold for a breath, then return to neutral. Keep your lower back stable to avoid strain.
Do this for 5-10 reps, holding each extension for 20-30 seconds. It’ll help you stay upright, improving squat form and depth over time. Just be patient—your T-spine won’t loosen up overnight, but consistency pays off.
Cat-Cow Stretch
A great way to boost your squat depth is by adding the Cat-Cow Stretch to your routine. This simple move improves thoracic mobility, helping you stay upright during deep squats.
Start on all fours, hands under shoulders and knees under hips. Inhale as you arch your back, lifting your head and tailbone (Cow). Exhale while rounding your spine, tucking your chin and pelvis (Cat).
Sync your breath with each movement to loosen tight spots. By practicing this stretch regularly, you’ll ease back tension and increase hip flexibility, both key for boosting your squat.
It’s a gentle yet powerful way to prep your body for deeper ranges of motion. Try it before squatting to feel the difference in your form and comfort.
Quadruped Thoracic Rotation
Building on the Cat-Cow Stretch’s focus on spinal mobility, the Quadruped Thoracic Rotation takes your warm-up a step further by zeroing in on your upper back.
Elevate your warm-up with Quadruped Thoracic Rotation to enhance upper back mobility beyond the Cat-Cow Stretch.
This exercise boosts thoracic mobility, helping you achieve better squat depth and improve squat mechanics by keeping your torso upright.
Here’s how to do it:
- Start on all fours—hands under shoulders, knees under hips.
- Rotate one arm upward, following it with your eyes to maximize the stretch.
- Hold for 2-3 seconds, feeling the twist in your upper back.
- Return slowly and repeat on the other side.
Deep Goblet Squat Hold
Since improving squat depth often feels like an uphill battle, the Deep Goblet Squat Hold can be a breakthrough by helping one sink lower with better control.
You’ll hold a weight close to your chest, which keeps your torso upright and lets your knees travel forward, boosting ankle mobility. This position trains your body to stay stable while hitting depth, making it easier to replicate under heavier loads.
Should you struggle with limited ankle mobility, the exercise gently encourages dorsiflexion, keeping your heels planted. Start by holding for 20-30 seconds, gradually increasing time to build endurance in your quads and glutes.
Add it to your warm-up or accessory work—it’s a simple way to reinforce good squat posture and prevent injuries tied to poor mechanics.
Front Foot Elevated Split Squats
Front foot elevated split squats help improve ankle mobility by letting your front foot drop lower than usual, stretching tight calves and tendons.
They also strengthen your hip flexors since the back leg has to work harder to stay stable, which translates to better squat depth.
Plus, they enrich single-leg stability, teaching your body to balance under load and move more efficiently.
Improves Ankle Mobility
Here’s why this exercise works:
- Targets dorsiflexion—the forward bend of your ankle—helping you sink deeper into squats.
- Encourages proper alignment by keeping your torso upright and reducing strain on your lower back.
- Builds strength in the stabilizing muscles around your ankle, making squats feel more controlled.
- Enhances balance as you focus on one leg at a time, improving overall squat stability.
Consistency with this move pays off—your ankles will thank you.
Strengthens Hip Flexors
Weak hip flexors can hold you back from hitting deeper squats, but Front Foot Elevated Split Squats are a breakthrough. By elevating your front foot, you stretch and strengthen the hip flexors, revealing better squat depth. The rear leg’s extended position forces your hip flexors to work harder, increasing flexibility and stability. This exercise also trains your knee to track over the toe, improving hip mobility for smoother squats.
| Benefit | How It Works | Reps & Sets |
|---|---|---|
| Targets hip flexors | Elevates front foot | 8-12 reps per leg |
| Improves squat depth | Increases hip extension | 3 sets |
| Boosts stability | Engages core and balance | 2-3x weekly |
| Improves flexibility | Stretches rear leg | Slow, controlled |
| Builds strength | Activates muscles deeply | Progress gradually |
Stronger hip flexors mean better control and deeper squats—no more sticking halfway down.
Enhances Single-Leg Stability
Nailing deeper squats isn’t just about hip flexibility—it’s also about staying steady on one leg.
Front foot elevated split squats boost your single-leg stability, helping you sink lower with control. Here’s why they’re a revolutionary concept:
- Deeper Range of Motion: Elevating your front foot lets your knee travel farther, improving squat depth while building lower body strength.
- Targets Key Muscles: Your quads, hamstrings, and glutes work harder to stabilize you, making each rep more effective.
- Balances Imbalances: Single-leg training fixes uneven strength, reducing injury risks and boosting confidence in movements.
- Translates to Performance: Better stability here means smoother shifts in sports or everyday activities.
You’ll feel stronger, more balanced, and ready to tackle deeper squats—no wobbling allowed.
Cossack Squats
Should you wish to build lower body flexibility and strength to deepen your squats, Cossack squats are a pivotal innovation.
These lateral squat variations improve squat depth by targeting hip flexibility and groin mobility. Shift your weight to one leg, extending the other with toes pointed, and slowly lower yourself—keeping your torso upright.
It’s about controlled movement, ensuring your knee stays aligned with your toes to protect joints. With consistent practice, you’ll feel your hips loosen and your balance sharpen.
They also strengthen quads, glutes, and adductors, evening out imbalances.
Start with bodyweight, mastering the motion before adding resistance. The more you do them, the deeper your squats will go—just be patient. Every rep counts toward better movement.
Banded Bodyweight Squats
Even while you’ve been squatting for a while, adding a resistance band can totally change the game. Banded bodyweight squats help you improve squat depth by keeping your knees in the right position and activating your glutes more effectively.
Here’s why they work so well:
- Better Alignment: The band pulls your knees outward, preventing them from caving in as you squat.
- Stronger Glutes: The tension forces your hips to work harder, building strength for deeper squats.
- Controlled Movement: Slowing down with the band improves your form and balance.
- Portable Workout: You can do these anywhere—just loop a band around your thighs and go.
Focus on keeping your knees over your toes and aim for 3 sets of 10-15 reps. It’s a simple tweak with big results.
Banded Glute Bridges
Should you be seeking to develop stronger glutes and improve your squat depth, banded glute bridges are a transformative addition. By placing a resistance band around your thighs, you’ll fire up your gluteus maximus more intensely, boosting hip stability and squat performance.
Start by lying on your back, knees bent, feet flat, and push through your heels to lift your hips while keeping tension on the band. This targets your posterior chain—glutes, hamstrings, and lower back—key players for deeper squats.
The band also prevents knee valgus (knees caving in), ensuring proper form. Aim for 2-3 sets of 10-15 reps to build strength over time. Consistent practice not only improves your squat but also reduces injury risk by reinforcing hip alignment.
Copenhagen Plank Marches
As you’re working toward deeper squats, strong adductors—those inner thigh muscles—are just as essential as your glutes. Copenhagen Plank Marches target these muscles while boosting hip stability, helping you sink lower with control.
Here’s how to make them work for you:
Master the Copenhagen Plank March to unlock deeper squats with stronger, more stable hips—control and consistency are key.
- Set Up: Lie sideways, propped on your forearm, with your top leg elevated on a bench or box. Keep your body straight like a plank.
- Lift and Lower: Raise your bottom leg to meet the top one, then slowly lower it back down. Focus on keeping your hips steady.
- Engage Your Core: Tighten your abs to avoid sagging—this guarantees your hips stay aligned for better squat depth.
- Reps and Sets: Aim for 2-3 sets of 8-12 reps per side, building strength without rushing.
Consistency with this move reveals smoother, deeper squats by reinforcing stability where it counts.
Hip Windmills
Hip windmills are a dynamic hip mobility drill that helps you move better and squat deeper.
They improve rotational flexibility by stretching your hips in different directions, which can feel tight when you sit a lot.
Adding them to your routine also boosts squat stability by activating the muscles around your hips.
Dynamic Hip Mobility Drill
To boost your squat depth and release better hip flexibility, try hip windmills—a simple but powerful dynamic mobility drill.
This exercise targets hip external rotation, a key factor in releasing deeper squats while keeping your knees aligned.
Here’s how to do it right:
- Stand tall with feet shoulder-width apart, then hinge at your hips like you’re about to touch your toes.
- Reach one leg out to the side while raising the opposite arm overhead, creating a windmill motion.
- Keep your core engaged to maintain balance and control as you rotate through the movement.
- Repeat 10-15 times per side, focusing on smooth, controlled motions to warm up your hips.
Enhances Rotational Flexibility
Should you have ever struggled to hit depth in your squats, tight hips could be the culprit—but hip windmills can help release that mobility.
This exercise boosts rotational flexibility by gently stretching your hip joints through controlled, dynamic movement. Start lying on your back, raise one leg, and let the opposite arm stay flat, creating a smooth rotation that loosens tight hips. The more you practice, the better your squat depth becomes because your hips gain the freedom to move deeper.
Focus on slow, deliberate motions to avoid strain while improving range. Over time, you’ll notice less stiffness in your lower back and hips, making squats feel smoother.
Consistency is key—add hip windmills to your routine, and watch your form transform.
Improves Squat Stability
Should your squats feel wobbly or uneven, hip windmills can help lock in the stability you’ve been missing. This dynamic movement targets key muscles that keep you steady in your squat position, making it easier to sink deeper with control.
Here’s how hip windmills improve squat stability:
- Mobilize Tight Hips: They loosen stiff adductors and rotators, so your hips move freely without tipping.
- Strengthen Glutes: By engaging your glutes, they help you stay balanced as you lower into a squat.
- Align Joints: They promote better hip-knee alignment, reducing strain and improving form.
- Boost Control: The rotational motion trains your body to stay stable even when shifting weight.
Adding hip windmills to your routine guarantees you’re not just squatting deeper—but also safer and stronger.
Lateral Ankle Lunges
Since improving squat depth requires strong lateral mobility, lateral ankle lunges can be a breakthrough. They target your hips, knees, and ankles, elevating joint stability while helping you sink deeper into squats. Step sideways, keep your back straight, and bend the lunging knee—this stretches your adductors and strengthens your glutes, quads, and hamstrings. Better balance and coordination come naturally with practice.
| Benefit | How It Helps | Reps & Sets |
|---|---|---|
| Hip Mobility | Opens adductors | 10-15 per side |
| Knee Stability | Improves tracking | 2-3 sets |
| Ankle Strength | Improves balance | Slow, controlled |
You’ll notice smoother squat mechanics and fewer injuries over time. Start slow, focus on form, and watch your squat depth progress.
Frog Stretch
- Start in a tabletop position—knees under hips, hands under shoulders, toes turned out.
- Slowly widen your knees while keeping feet flat, lowering your hips toward the floor.
- Hold for 30–60 seconds, breathing deeply to ease tension—don’t force it.
- Focus on relaxation; let gravity do the work to avoid straining your groin.
Regular practice loosens stubborn hip muscles, making squats feel smoother and more natural.
It’s a transformative approach for anyone struggling with tightness or limited range.
Lying Lateral Knee Drives
Lying lateral knee drives boost hip mobility by stretching tight muscles and training them to move freely.
They also activate your core stability, so you stay balanced and controlled during squats.
Try these regularly, and you’ll notice smoother, deeper squats with less strain on your knees.
Hip Mobility Enhancement
- Targets key muscles: Lying on your side, you drive the top knee upward, engaging the hip abductors and external rotors—critical for stability.
- Improves range of motion: Doing 10-15 reps per side loosens stiff hips, letting you squat deeper over time.
- Strengthens stabilizers: It builds strength in smaller muscles around the hip, preventing wobbles during squats.
- Easy to add to routines: Throw it into your warm-up or mobility drills for quick lateral knee drives benefits.
Stick with it, and you’ll notice smoother, deeper squats in no time.
Core Stability Activation
After working on hip mobility, you’ll want to make sure your core is just as strong to support those deeper squats. Lying lateral knee drives are a simple yet powerful way to build core stability, which is key for maintaining proper form and pelvic stability during squats. Lie on your back, drive one knee toward your chest while keeping the other leg straight, and feel your obliques and hip flexors engage. This mimics the bracing you need for squats, helping you stay controlled and balanced.
| Focus Area | Why It Matters |
|---|---|
| Core Engagement | Prevents collapsing during squats |
| Pelvic Stability | Reduces compensatory movements |
| Controlled Breathing | Improves muscle coordination and timing |
Aim for 10-15 reps per side, moving slowly to maximize the benefits.
Split Squats
Split squats are a powerhouse move for building lower-body strength and unfastening deeper squats. They target your glutes, quads, and hamstrings while boosting mobility—key for hitting that ideal squat depth.
Here’s how to make them work for you:
- Stance matters: Keep your front knee aligned with your toes and lower until your back knee nearly touches the ground. This builds strength and stability.
- Balance is key: Split squats improve bilateral balance, helping you sink deeper into squats without tipping.
- Progress wisely: Add weights or try different stances to challenge your muscles and refine your squat mechanics.
- Consistency pays: Research shows split squats outperform traditional squats for muscle growth at the point you do them regularly.
Plank Alternating Leg Lifts
Plank alternating leg lifts might seem simple, but don’t let that fool you—they’re a breakthrough for revealing deeper squats.
By holding a plank and lifting one leg at a time, you engage your core stability, glutes, and hamstrings, all of which are essential for maintaining proper squat depth. This exercise helps you avoid compensatory movements, like leaning forward or collapsing your knees, by teaching your body to stay aligned.
Aim for 10-15 reps per leg to build endurance and control. Over time, you’ll notice smoother, stronger squats as your pelvis stabilizes and your posterior chain fires up.
10-15 reps per leg sharpens control and unlocks deeper squats as your pelvis stabilizes and posterior chain engages.
It’s a small move with big rewards, especially when you’ve struggled to hit depth without sacrificing form. Keep it steady, and your squats will thank you.
Pendulum Legs
Pendulum legs help you engage your core while swinging your leg, keeping your balance steady.
The dynamic movement boosts hip mobility, making it easier to sink into deeper squats.
You’ll notice better control and flexibility as your hips loosen up with each repetition.
Core Engagement Technique
A strong core isn’t just about six-pack abs—it’s your secret weapon for hitting deeper squats safely and with control.
The pendulum legs exercise sharpens your core engagement, which is key for maintaining proper squat form and improving squat depth. Here’s how to do it right:
- Lie on your back—hands under your lower back for support—and lift your legs slightly off the ground.
- Swing legs side to side like a pendulum, keeping your core tight to stabilize your hips and spine.
- Move slowly—focus on control, not speed—to build strength and awareness in your midsection.
- Breathe steadily—inhale through your nose, exhale through your mouth—to keep tension in your core.
This drill trains your body to stay stable, so you can squat deeper without compromising form.
Dynamic Movement Benefits
Though you mightn’t realize it initially, moving dynamically before squatting can make a world of difference—especially with exercises like pendulum legs.
The dynamic movement benefits go beyond just warming up; they actively prepare your hips for the deep range of motion you need. Pendulum legs boost hip flexor flexibility by swinging your leg in controlled arcs, loosening tight muscles that could limit your squat depth.
As you swing, your body learns to stabilize, improving balance and coordination. This exercise also wakes up your nervous system, making it easier to control your movements as you drop into a squat.
Over time, these small adjustments add up, helping you improve squat depth without straining. It’s a subtle but powerful way to train smarter.
Hip Mobility Enhancement
Dynamic movement preps your hips for deeper squats, but focusing on hip mobility takes it further. The Pendulum Legs exercise is a transformative tool for improving squat depth by loosening tight hips and increasing flexibility.
Here’s how it works:
- Stand tall on one leg, keeping your core engaged for balance.
- Swing the other leg forward and backward like a pendulum, gently stretching your hip flexors and extensors.
- Aim for 10-15 reps per leg, gradually increasing your range of motion as your hip mobility improves.
- Repeat daily to see faster progress in your deep squat ability.
This simple move activates key muscles, increases stability, and helps you sink lower with control.
Stick with it, and you’ll notice smoother, deeper squats in no time.
Conclusion
So there you have it—22 exercises to access your squat depth like a key turning in a lock. Stick with them, and you’ll notice your mobility and strength growing steadily. Recall, progress takes patience, but every rep brings you closer to those deeper, stronger squats. Now, lace up those shoes and get moving—your future self will thank you for the effort!
