How To Improve Squat Depth: 9 Easy Exercises To Do So

If you are a CrossFit looking to improve your fitness as much as possible, you may be wondering how to improve your squat depth.

Rightfully so as the squat is one of the main movements in CrossFit and is taught as one of the nine fundamental movement patterns in the training methodology.

Learning how to squat with full depth and proper form is imperative to developing your ability in CrossFit as many of the movements stem from the movement.

However, the squat can be a challenging movement to conquer if you have mobility issues and struggle to move through the entire range of motion.

This article will dive into these three components of squat mobility as well as discuss common barriers to squat mobility, self-assessments I use for my clients, and strategies to improve your squat.

How To Improve Squat Depth

A full and complete squat with good form and full range of motion begins with:

1. The hip is at full extension.
2. Initiated by sending the hips back and down.
3. Weight in the mid-foot.
4. Descending until enough hip flexion has occurred until the hip crease is below the knee joint.
5. Standing with the shoulders and hips rising together.
6. Maintaining the curve in the lower back as you stand back to full hip extension.

Achieving these points of performance will ultimately come down to how well you have developed the three components of movement.

These include flexibility, mobility, and strength/stability.

Flexibility

Lower body flexibility is the first step to developing your squat pattern.

Flexibility is defined as the ability of your muscles and joints to move through full ranges of motion passively.

Increasing flexibility is what most people are looking to accomplish when they are static stretching.

With regards to improving the squat pattern, flexibility issues usually manifest in the hip flexors, calf muscles, and hamstrings.

All three of these cross the joints required for adequate squat mobility and can alter your ability to squat

Flexibility issues are usually a response to weakness in the body that the nervous system detects as creating vulnerability in a specific joint.

For example, if you lack stability in the lower back, the hip flexors with become tight as a way to artificially stabilize the midsection.

In one aspect this is beneficial, it is the body’s defense mechanism against injury. But, with regards to optimal movement, it can negatively affect your squat mobility.

Lower body flexibility issues are commonly addressed with static stretching, but this does not take the nervous system into account.

Although stretching may provide a short-term increase in the muscle’s ability to lengthen, it does not address the stability issues that the tight muscles are masking.

The better approach is to use strengthening exercises to improve the stability of the ankle joint, knee joint, and hip joint so that the muscles around each will “relax” and decrease their resistance to stretch.

Joint Mobility

Lower body mobility differs from lower body flexibility in that mobility refers to the body’s ability to move through full ranges of motion actively or under its own power.

Joint mobility requires adequate control and is also heavily influenced by the nervous system’s detection of safety through a full range of motion.

Restrictions in joint motion are typically related to decreases in joint space by a tight joint capsule. The joint capsule is a fibrous and elastic structure that surrounds each synovial joint.

A synovial joint is essentially each major joint of the body that produces synovial fluid which lubricates the joint, has a synovial membrane, and contains articular cartilage.

When this joint capsule is restricted there is decreased joint space for the joint to operate and thus decreases in range of motion occur.

For example, if the capsule inside the hip joint becomes restricted, the area for the Femoral head to move decreases in the hip socket and the ability of the femur to create hip flexion, extension, and hip rotation is reduced.

The irony around lower body mobility is that the joint must first possess adequate flexibility and passive range in order to have full active joint mobility.

Ideally, the passive range of motion will be equal to the active range of motion but this is rarely the case.

But, you can use various mobility drills, like the ones below to expand your active motion as much as possible to ultimately achieve a deeper squat.

The deep squat position requires adequate ankle mobility, hip mobility, knee flexion mobility, and great stability around the lower back.

The full range of motion for these joints includes the following:

Ankle Dorsiflexion: 20 degrees

Knee Flexion: 140 degrees

Hip Flexion: 120 degrees

When you don’t have these ranges of motion your squat technique will be negatively affected as the body begins to steal motion from the joints above and below it.

This is called the “Joint By Joint Approach” which outlines the joints of the body as alternating between mobile and stable joints.

As it pertains to the squat, the lower back is classified as stable, the hip joint is mobile, the knee joint is stable and the ankle joint is mobile.

You can see this depicted in the picture below:

Although stable joints need to have the ability to move through a full range of motion as well, during functional movement like squat variations, their primary role is to remain stable as the mobile joints access a greater range of motion.

You can learn more about this concept in my recent article: Preventing Lower Back Injuries When Exercising: Key Techniques for Stability and Pain Relief

Deficits in lower body mobility can be addressed using joint mobilizations to improve the extensibility of the hip capsule but also mobility drills to strengthen the joints and improve control.

Strength / Stability

Developing adequate strength is a forgotten aspect of improving lower body mobility.

Most people will go for static stretching if they notice that their squat mobility is not where they want it to be.

But, as I have mentioned above, improving flexibility and joint mobility is only a part of the puzzle.

Developing strength and stability through greater ranges of motion is the crucial element to improving your squat depth.

Developing strength in each of the six-movement patterns can be a slow process and requires a step-wise process that begins with movements of low complexity and progresses to higher complexity.

In my 1:1 Pain-Free Performance Program I begin my clients with Bodyweight Squats, followed by Goblet Squats, Front Squats, and then finally Back Squats.

If they demonstrate that they already have the ability to perform lower complexity squat variations with a full range of motion then we move on to the next variation until they reach a Back Squat.

At this point any of the squat variations can be used to improve performance.

The reason for this progression is that the squat pattern requires motor control to be built in addition to joint mobility.

Motor control is the ability for the brain and nervous system to coordinate the muscles and joints of the body to achieve proper squat depth.

Which is then followed by muscle endurance and then maximal contractions you can learn more about this progression in a recent article of mine: The Best Program For Building Strength In CrossFit

Beginning with Bodyweight squats allows for motor control to be built and then challenged with subsequent squat variations that allow for increased loading but require more and more ranges of motion.

The reason why you may not be able to achieve these values is very individualized and can be a result of any or all of the three components of lower body mobility.

The best option is to get assessed as all of my 1:1 Pain-Free Performance Program clients go through as a part of their onboarding.

But, you can craft your own mobility routine using the exercises below to help take steps to address tight muscles and improve your squat mobility as best as possible.

Flexibility Exercises To Improve Squat Depth

Couch Stretch

The Couch stretch is a great way to decrease the tightness in your tight hip flexors.

Simply find a wall or a couch and position yourself in a lunge position.

You can begin with less knee flexion of the leg you’re stretching and as you improve push into a greater range of motion.

Pigeon Pose

The Pigeon Pose focuses on increasing the extensibility of the Glute muscles and the Piriformis.

You can regress this exercise by using an elevated surface such as a table or a yoga block under the leg you are stretching.

You can begin with a tall torso and an elevated knee and progress to a down torso and flat knee.

Ankle Dorsiflexion Stretch

The Ankle Dorsiflexion Stretch is a simple way to stretch the muscles of the lower leg including the Gastrocnemius and Soleus.

All you need is a wall and a timer or an incline board for an even better stretch.

Joint Mobility Exercises To Improve Squat Depth

Banded Lateral Hip Mobilization

The Banded Lateral Hip Mobilization drill is a great way to increase the joint space of the hip.

The lateral distraction allows for the entire capsule to be stretched in one exercise.

All you need is a sturdy exercise band.

Seated Tibial CARS

Seated Tibial CARS are a great way to improve the joint space in the knee and move the passive motion you gained with flexibility training as close to active motion as possible.

Seated ANKLE CARS

Seated Ankle CARS are a great way to improve your ankle mobility and move the passive motion you gained with flexibility training as close to active motion as possible.

Joint Strength/Stability Exercises To Improve Squat Depth

Pause Goblet Squat

Pause Goblet Squats allow you to strengthen the positions of the deep squat.

As you develop strength at this range of motion the brain will allow the hip joint to open further and further allowing for a deeper squat.

You can use a kettlebell or dumbbell for these. 

Quadruped Hip CARS

Quadruped Hip CARS are a great way to improve the joint space in the Hip and move the passive motion you gained with flexibility training as close to active motion as possible.

Pallof Press In Deep Squat

Pallof Presses in the deep squat position allow you to reinforce lumbar stability at the bottom of the squat position.

Improving stability in the lower back in the deep squat will allow the brain to feel safe in this bottom position and allow the hips to descend down further and further.

To perform these you can utilize a strength bands or you can use a cable column machine.

The Importance of Squat Depth in CrossFit

When you think about squat depth in CrossFit, it’s all about reaching a point where your hip crease drops below your knees. 

This is often referred to as squatting “below parallel,” and it’s the gold standard for many of the movements you perform in CrossFit workouts. 

Whether you’re tackling thrusters, wall balls, cleans, or snatches, achieving proper squat depth is a critical component of your overall performance.

Why is this so important in CrossFit? 

These movements demand more than just strength; they require precision and control. 

Squatting to full depth ensures you’re building the flexibility, mobility, and strength needed for a smooth and powerful transition between positions. 

For example, when you catch a clean in a deep squat, your ability to stabilize and recover quickly is what sets you up for success. 

Ultimately, reaching full depth isn’t just a technical skill—it’s a way to maximize what you can achieve in every workout.

Performance Benefits of Achieving Full Depth

When you train to achieve full squat depth, you’re opening the door to significant improvements in how your body performs. 

By moving through a greater range of motion, you’re recruiting more muscle fibers in your lower body, particularly in your glutes, quads, and hamstrings. 

This means you’re not only increasing your overall strength but also building the kind of power you need to excel in complex CrossFit movements.

For instance, the efficiency you gain in a thruster or wall ball comes from your ability to drive out of a deep squat position with control and power. 

The deeper your squat, the more potential energy you store to propel the barbell or ball upwards. 

This same principle applies to Olympic lifts like cleans and snatches, where greater squat depth allows you to catch the barbell in a stable position and transition smoothly to the next phase of the lift.

When you focus on achieving full depth, you’re also improving your movement patterns, which leads to more consistent reps. 

Over time, this makes it easier to handle heavier loads and complete challenging workouts faster. 

The power and precision that come with deep squatting aren’t just nice-to-haves—they’re what separate good performance from great performance in CrossFit.

Injury Prevention through Proper Squat Mechanics

Squatting to full depth isn’t just about lifting heavier or moving faster; it’s also one of the best ways to protect your body from injury. 

When you hit proper depth, you’re promoting balanced joint loading across your knees, hips, and ankles. 

This alignment reduces the stress on any one joint, which is especially important for avoiding long-term issues in your knees or lower back.

Proper squat mechanics also play a critical role in preventing compensatory patterns. 

If you stop short of full depth or allow your form to break down, you’re more likely to experience problems like a rounded lower back or excessive forward leaning.

These misalignments can lead to strain in your lumbar spine or even acute injuries if you’re handling a heavy load. 

On the other hand, practicing full-depth squats reinforces good form and builds resilience in your joints and muscles.

By prioritizing squat depth, you’re not only improving your performance but also ensuring that your body can handle the demands of CrossFit safely. 

Whether you’re doing heavy back squats or bodyweight thrusters in a high-rep MetCon, proper depth and alignment are your keys to staying strong and injury-free.

Common Barriers to Achieving Full Squat Depth

Mobility Restrictions

If you struggle to achieve full squat depth, mobility restrictions are often the first place to look. 

Tightness in specific areas of your body can significantly limit your range of motion. 

Your hip flexors, hamstrings, and calves are common culprits. 

When these muscles are too tight, they restrict your ability to sink deeper into the squat position while maintaining proper form.

Limited ankle dorsiflexion is another significant factor that can compromise your squat depth. 

If your ankle joint lacks the flexibility to move forward adequately during a squat, you may find yourself compensating by leaning too far forward or raising your heels. 

This not only limits how deep you can go but also puts unnecessary strain on your knees and lower back. 

Improving mobility in your hips, ankles, and thoracic spine is essential if you want to reach the full range of motion needed for a deep squat.

The good news is that mobility issues are often fixable with consistent training and targeted exercises. 

Working on stretches and drills that address tightness in specific areas, such as hip flexors or calves, can help you unlock deeper squats over time. 

Mobility training isn’t just about flexibility—it’s about preparing your body to move more efficiently and with greater control.

Strength Imbalances

Even if you have good mobility, strength imbalances can make it difficult for you to squat to full depth. 

Weakness in key muscles, such as your glutes, quads, or core, can throw off your squat mechanics. 

When your gluteus maximus or quads aren’t strong enough to support the movement, your body may shift the workload to other areas, leading to compensatory patterns.

For example, weak glutes often cause excessive forward leaning during a squat, as your body tries to rely more on your lower back to complete the movement.

Similarly, if your core isn’t strong enough to stabilize your torso, you may experience difficulty maintaining an upright position, which affects your ability to squat deeply and safely.

Addressing these imbalances requires targeted strength training that focuses on your weaker muscle groups. 

Exercises like goblet squats, front squats, and resistance band work can help strengthen specific areas while reinforcing proper movement patterns. 

Building muscle strength in your glutes, core, and quads will not only improve your squat depth but also enhance your overall squat performance.

Neurological and Motor Control Issues

Sometimes the barrier to achieving full squat depth isn’t physical—it’s neurological. 

Your nervous system plays a key role in controlling your movements, and a lack of proprioception or body awareness can make it hard for you to feel confident going below parallel. 

If you’re unsure of your body’s position or alignment during a squat, you might hesitate or stop short of full depth, even if your mobility and strength are adequate.

Fear or hesitation can also come into play, especially if you’ve experienced discomfort or instability in a deep squat position before. 

Overcoming these challenges requires practice and patience. 

Start with lighter weights or bodyweight squats, and focus on improving your motor control by moving slowly and deliberately. 

Drills like squat holds or controlled pauses at the bottom of the movement can help you build confidence and develop a better sense of your body’s position.

Improving your squat mechanics isn’t just about physical strength or flexibility—it’s about retraining your brain to trust the movement. 

With consistent practice and attention to your form, you can overcome neurological barriers and achieve the full depth you’re aiming for.

Assessing Your Squat Mobility

Understanding your squat mobility starts with a comprehensive assessment. This step-by-step approach will help you identify mobility limitations, joint restrictions, and strength deficits that may be impacting your ability to perform a full-depth squat.

Self-Assessment: The Overhead Air Squat Test

The overhead air squat is a fundamental test to evaluate your overall mobility and flexibility.

Follow these steps:

1. Starting Position: Stand with your feet shoulder-width apart, toes slightly turned out, and a your arms fully extended. Keep your elbows locked and your chest upright.
2. Movement: Slowly lower yourself into a squat, keeping your heels on the ground and the PVC pipe aligned with the midline of your body. Aim for your hips to drop below your knees while maintaining a neutral spine.
3. Evaluation: Use a mirror or video to observe your movement. Look for signs of tightness, such as leaning forward, your knees collapsing inward, or your heels lifting off the ground. These deviations often indicate mobility or strength issues that require further assessment.

Joint-by-Joint Assessment

To isolate specific mobility restrictions, perform these targeted tests:

1. Thoracic Spine: Kneeling Thoracic Extension Rotation Test

• How to Perform: Kneel on all fours with one hand behind your head. Rotate your torso, aiming to bring your elbow toward the ceiling.
• Goal: Achieve at least 50 degrees of rotation without compensating through your lower back.
• Relevance: Limited thoracic mobility can cause you to lean excessively forward during squats.

2. Hip Flexion: Hip Flexion Test

• How to Perform: Lie on your back with one leg extended. Pull the opposite knee toward your chest as far as possible without lifting your pelvis off the ground.
• Goal: Your quad should touch your ribcage while keeping your pelvis stable.
• Relevance: Tightness in the hip flexors or hamstrings can restrict your ability to reach a deep squat.

3. Hip Rotation: Seated Hip External/Internal Rotation Test

• How to Perform: Sit on the edge of a chair with your knees bent at 90 degrees. Rotate one leg outward (external rotation) and inward (internal rotation).
• Goal: Achieve 45 degrees of rotation in both directions.
• Relevance: Imbalances in hip rotation can lead to uneven squats and joint strain.

4. Ankle Dorsiflexion: Kneeling Dorsiflexion Test

• How to Perform: Kneel with one foot forward so your knee is bent at 90 degrees. Gradually move your knee forward, aiming to touch the wall without lifting your heel.
• Goal: Reach the wall with your knee about 5 inches away.
• Relevance: Limited ankle dorsiflexion can prevent your knees from tracking properly over your toes, causing compensations elsewhere.

Identifying Strength Deficits

Strength imbalances are common barriers to achieving proper squat mechanics. Use these tests to assess your deficits:

1. Hip Extension: Single-Leg Hip Thrust

• How to Perform: Lie on your back with one foot on the ground and the other leg extended. Drive through your grounded heel to lift your hips.
• Goal: Maintain a level pelvis throughout the movement with no noticeable deviation.
• Relevance: Weak hip extensors can reduce your ability to power out of the bottom of a squat.

2. Hip Abduction: Side Plank

• How to Perform: Lie on your side with your elbow directly under your shoulder. Lift your hips, creating a straight line from your head to your feet.
• Goal: Hold the position for 90 seconds on each side.
• Relevance: Weak hip abductors can lead to poor knee tracking and instability during squats.

3. Core Stability: Front Plank and Reverse Plank

• How to Perform: For a front plank, hold a prone position on your elbows with your body straight. For a reverse plank, lie on your back and lift your hips while supporting your body on your hands and heels.
• Goal: Hold each plank for at least 60 seconds per side.
• Relevance: Core instability can cause excessive arching or rounding of your lower back during squats.

4. Knee Extension: Split Squat

• How to Perform: Step one foot forward into a lunge position. Lower yourself while keeping your torso upright and maintaining control throughout the movement.
• Goal: Achieve a vertical torso with smooth, controlled motion.
• Relevance: Weak quads can limit your ability to stabilize your knees during squats, leading to compensatory patterns.

By systematically assessing these areas, you can identify the root causes of your squat mobility issues. 

Addressing these limitations through targeted mobility and strength work will lead to significant improvements in your squat depth and overall performance.

The Wrap-Up On Improving Back Squat Mobility!

Mastering Flexibility, Mobility, and Strength/Stability is key for improving squat mobility in CrossFit.

Strengthen to relax muscles, address joint mobility through drills, and prioritize strength development for optimal performance.

Each component is crucial for achieving a deeper and more effective squat.

If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free. 

As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster.