6 Exercises to Improve Squat Mobility for Crossfitters

Better squat mobility will help you to improve the huge majority of lifts and movements in Crossfit.

6. MOVEMENT ROUTINE TO OPEN UP YOUR HIPS FOR SQUATTING

Complete the following 5 exercises in order:

  1. FR for inner thigh — relax overworked tissue
  2. Clams — turn-on tired glute’s; stretch adductor
  3. Adductor Wall Stretch — Squat specific without huge gravity influence
  4. Atomic Frog — allows you work head position and be influenced more by gravity
  5. Band Assisted Drop Squat — most specific to the influence gravity while squatting

5. SQUAT MOBILITY FLOW

Perfect to find out in which squat variation you encounter mobility restrictions and where you have the greatest potential for improvement.

4. THE “PIRIFORMIS STRETCH”

Within CrossFit this style of stretch is often used to improve squatting mechanics. With a slight change you can make the stretch more dynamic/active and target a larger set of structures.

Place a slider (in this case a knee sleeve) under the supporting foot and push the leg back, then actively use the leg on the box to pull yourself back to the starting position. As shown her, try to maintain the lumbar lordosis slightly more than is shown in the video when attempting the movement.

3. INCREASE ANKLE DORSIFLECTION

This banded mobilization is a great way to increase ankle dorsiflexion, a movement pivotal for effective, full-depth squatting. By performing this with the foot elevated on the box, we can ensure a proper line of mobilization, with the band being directly applied to the talus, as well as allowing us to really add some bodyweight force too. The band applies a posterior force on the talus to allow the tibia to glide anteriorly to increase dorsiflexion.

This a great exercise for those who get a “pinching” sensation in the front of their ankle during squats!

2. HIP OPENING EXERCISE

A simple and effective way to open up your hips for squatting.

1. IMPROVE MOBILITY WITHOUT STRETCHING

For more tips on how to improve your squats, check out this article:

7 Common Squat Mistakes and How to Fix Them

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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