Fitwill stands in solidarity with Ukraine

Full Squat Mobility

Full Squat Mobility

Full Squat Mobility is a dynamic exercise that targets the muscles of your lower body, primarily your quadriceps, hamstrings, glutes, and calves. It is an excellent movement to increase flexibility, mobility, and strength in your hips, knees, and ankles. This exercise involves dropping down into a deep squat position while keeping your heels flat on the ground. It helps to improve your range of motion, joint stability, and overall athleticism. Full Squat Mobility is also known to enhance your functional movements, such as walking, running, jumping, and lifting. Regularly practicing Full Squat Mobility can provide numerous benefits. It helps to loosen tight muscles and connective tissues, reducing the risk of injury during physical activities. Additionally, by strengthening the muscles and improving joint mobility, you can enhance your performance in sports and other workouts. To fully benefit from Full Squat Mobility, it is important to maintain proper form and gradually progress in your range of motion. Incorporating this exercise into your routine, whether you're at home or in the gym, can be a valuable addition to your workout program, supporting your overall fitness goals.


  • Start by standing with your feet shoulder-width apart.
  • Begin the movement by bending your knees and sitting back with your hips, as if you were sitting down in a chair.
  • Go as low as you can while keeping your heels on the ground. Aim to have your thighs parallel to the floor or lower.
  • Keep your chest lifted, back straight, and core engaged throughout the movement.
  • Pause briefly at the bottom of the squat, then push through your heels to return to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire movement, with your feet shoulder-width apart and your toes slightly turned out.
  • Engage your core muscles by pulling your belly button towards your spine and keeping your back straight.
  • Initiate the movement by bending at the hips and knees simultaneously, while keeping your weight in your heels.
  • Aim to lower your hips until your thighs are parallel to the ground, or as close as possible while maintaining proper form.
  • Keep your knees in line with your toes throughout the movement to avoid excessive stress on the joints.
  • Exhale as you push through your heels to stand back up, extending your hips and knees simultaneously.
  • Utilize a mirror to check your form and ensure proper alignment of your back and knees.
  • If you lack mobility, you can use support such as a stability ball against the wall to assist with balance and proper technique.
  • For added challenge, incorporate resistance by holding weights or using a barbell during the exercise.
  • Remember to warm up properly before attempting the full squat mobility exercise to prevent injury and improve performance.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot