WHY YOU CAN'T DO A DEEP SQUAT

If you can't do a deep squat, you might need to work on ankle mobility. If you don't have enough ankle dorsiflexion for the knees to go over the toes in a deep squat, your balance will shift to the heels so much you'll just fall backwards if you try to go deeper, unless you're holding onto something doing an assisted deep squat. In order to get the knees forward of the toes so your hips and torso can be nicely balanced over your ankles in a deep squat position (like malasana in yoga), you need to improve your ankle dorsiflexion. In order to improve ankle flexibility, you can work on ankle dorsiflexion PAILs contractions from the FRC (Functional Range Conditioning) system. Eccentric calf raises are useful as well. Additionally, spending time in an assisted deep squat will improve your ankle flexibility. These options tend to be more functional, useful, and effective than using exclusively static passive stretching methods. These active forms of stretching will get you better results faster, and you'll be squatting in no time!
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⚠️ THIS IS NOT MEDICAL ADVICE! CONSULT YOUR PHYSICIAN BEFORE ENGAGING IN EXERCISE. Do not attempt to self-diagnose or treat. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. This content is purely for educational purposes.

[@sarahmiley6569]

Oh my goodness! This is my problem. Thank you. I’ve been working on my flexibility for a few years and can almost do splits but can’t do a proper squat without curving my spine or lifting my heals excessively, and I’ve known it because of my ankles. Can’t wait to try the stretches that target the deep calf, because in regular calf stretches I’m fine! Which is what was confusing me. So thank you!

[@ShapeshiftWellness]

You're so welcome! Hope this helps out!

[@academicenglishskillsuk]

Hi, I wonder if you could do something on pistol squats i.e. the range of movement that is required to do one completely. My general range of movement is pretty good, but I can only come into a pistol if I sweep the leg through from a downward dog position. However, going from an upright position right down into a pistol squat seems to jack my lower back and hip and I cannot get low at all. Thanks.

[@ShapeshiftWellness]

That's interesting, it sounds like you have the mobility for the bottom position but the transition is the tough part. I wonder if you could practice getting into pistol squats for a while with some support, by hanging onto a pole, doorframe, or TRX bands to support the transition, then once you're used to it maybe you won't need the support any more.

[@mohammedsalmi2373]

Hi doctor, when you said at 03:36 that if we feel pain we gotta stop, did you mean that we gotta stop doing these mobility exercices or just go slowly .. ? I hope you answer my question and thank you 🙏

[@ShapeshiftWellness]

Don’t push so far or deep that you get sharp pinching pain.

[@cindyduke5329]

Can this be done safely if you have a fake hip? Tx!

[@ret626]

Hi ! If I am short (1.63 meter tall) ahould I use the same hand measurement?

[@ShapeshiftWellness]

Yes, same thing.

[@purplatypus7405]

I have actually just started trying to learn how to squat last week doing this kind of stuff daily so this is PERFECT timing for me personally. My ankles are indeed very immobile. They are getting better but like you said at one point my right ankle has a pretty sharp pinching pain at the front/top of it which feels like bones mashing together not a muscle stretch. Ive always had this feeling on my right ankle but never on my left for as long as I can remember when trying to squat. I wonder how I can address this as I do still want to increase mobility

[@ShapeshiftWellness]

Do the stretch in here with the toes and don't push into pinching pain. 2min/day consistently should make an impact over time!

[@LaCokaNostrazGR]

Doc mostly its their hip mobility

[@ShapeshiftWellness]

Totally depends. 10 people with the same problem could have 10 different reasons they can't squat. Ankle mobility, hip mobility, torso:leg ratio, motor control, strength, and many other reasons.

[@bodhispirit]

Where'd you get those shoes??

[@ShapeshiftWellness]

Vivobarefoot

[@anniinthewoods8287]

I could easily do the first test but cannot squat. I can do an assisted squat and feel I lack muscle strength in the calves and thighs to hold myself up. I now sit on the floor for meals so I practice getting up and down from the floor and use those muscles more. Also started gym and swimming

[@Lithian123]

Great content for dorsiflexion. However, additionally to missing dorsiflexion, I have a problem with hip mobility too: I am struggling with bringing my knee all the way to the chest. Do you have any tips on that?

[@ShapeshiftWellness]

Could be this: kzbin.info/www/bejne/nn2nkoupfaZljbs

[@adamfullerton]

Great video, Anthony! I’ve been curious why in the eccentric exercise you suggest that we use both feet to stand back up. Similar to a pull up eccentric video in the past you in which you recommended jumping up to the top of the pull up and the eccentrically lowering. Is there not any benefit to using that same calf muscle, that’s elongated, to lift the body back up? Or, in the pull up example, to then do a pull up from a dang hang and then back down to the bottom via an eccentric movement? To me that would allow strength to be created through the entire range (both in the eccentric then the concentric part). Maybe the eccentric part is best for some reason? I’m curious of your thoughts!

[@ShapeshiftWellness]

Hey Adam! Hope you've been well! If we skip the concentric phase of the exercise completely, we get a true eccentric or "negative workout". There are certain muscle-building and tendon remodeling effects that are great in a negative workout. They'll leave you pretty sore though, like hiking downhill. It's not that we'd ONLY do a negative workout all the time, but in rehab or mobility, sometimes focusing on controlling the lengthening phase of the muscle is especially useful. You'd want to combine it with normal full ROM exercises though. These kinds of things should be a supplement, not the whole program. -By the way - I've added new offerings in the last year that you might not be aware of! I launched a training app where I write people's programs step by step, with videos for all the exercises, tracking, chat, and custom program design. Check it out: p.bttr.to/3mGfmdL

[@academicenglishskillsuk]

Great stuff

[@M_R.b]

I used to just widen my legs to deep squat but I will try this thanks for the tips

[@ShapeshiftWellness]

Happy to help!