The theory goes that the deeper you go on a squat the more effective it is. But don’t let your resident gym bro tell you it’s not a squat unless you go ‘ass to grass’.

Whilst technically speaking this may be the best style of squat for building overall lower-body strength and size, there’s absolutely nothing wrong with not squatting to full depth. In fact, most people don’t have the mobility or flexibility to squat to full depth correctly anyway, and what is your full depth won’t be the same as someone else’s. There is simply a lot more to it than just saying you must squat ‘ass to grass’.

When it comes to squatting your mobility plays a key role in determining how effective your squat is. Not only will good mobility help you develop a stronger squat, it will also help to prevent pain and discomfort in your ankles, knees and hips. These are the three major joints that require decent mobility for moving well in and out of a squat, and without that mobility you will almost certainly run into a few issues, either immediately, or further down the line.

Whilst some small deficiencies can be ignored when all you’re focused on is moving more weight, it’s important to remember that moving well with weight should be your first priority, especially when it comes to an exercise like squats.

I believe that mobility is a must when it comes to squatting safely and effectively. But for mobility work to be truly effective it must be prescribed intelligently and be specific to your own needs. This is where it can get a little tricky, especially if you are self diagnosing any potential issues. Google isn’t always your friend.

Bearing in mind the need for specificity when it comes to mobility work I’ve put together five squat mobility exercises. These are the exercises that I generally find solve most issues for most people, most of the time.

Seizas

The 3 variations of seiza’s are usually uncomfortable because the tibias anterior has become tight leading to pain on the front of the ankle. Aim to hold each seiza for 30-60 secs.

Bench Pike Squat

This is a great exercise for mobilising the whole posterior chain, from your ankles all the way up your thoracic spine. It’s an awesome pre-squat mobility drill. Aim for 10 reps.

Swivel Hips

This exercise hits both the internal and external rotators of the hips. If you spend prolonged periods of time sat down, or lead a sedentary lifestyle, they could be really beneficial. Aim for 15-20 reps.

Squat with Internal Rotation

If you lack internal rotation of the hips there is a greater inclination for your knees to cave in, which will eventually lead to a lot of uneven stress on the joint. Aim for 12-15 reps.

Goblet Squat ISO hold

This exercise is hugely beneficial to reinforce positioning and correct squat form, as well as helping to increase strength in your quads, glutes and hip flexors. Build to a weighted 30-60 sec hold.

If you are having problems squatting, spending time working on your mobility and flexibility should see a fairly dramatic improvement in your strength and squat numbers.