Squats are a little more complicated than just bending your knees. They also require an adequate amount of ankle, hip, and thoracic (mid-back) mobility.
Try adding these movements into your #legday warm-up:
1. Rocking Achillies Stretch - Hold down your heel to make sure it doesn't lift from the floor while shifting your knee forward.
2. Dynamic Warrior II - In a typical Warrior II pose, the front knee stays lined up over the ankle, but the dynamics of this version calls for the knee to temporarily pass the ankle.
3. Assisted Door Squats - Grip onto the handles of an open doorway, pole, or something stable and vertical. Lower your hips as your hands grip lower on the door.
4. Forward Fold to Squat - Start with your feet wider than shoulder-width. Fold forward, reaching towards your ankles. Next, drop your hips, while you keep your hands down towards your ankles. Once your hips drop as low and your body allows, raise them back up.
5. Half Kneeling Thoracic Rotations - Whichever leg is in front, take that same side arm overhead and then reach back behind you. Hold for a beat, then return to starting position.
6. Prone Cobra - Keeping your eyes to the ground and your neck neutral, lift your chest off the ground while bringing your shoulder blades together. Do not lift your feet.
Time: 60 seconds, or 30 seconds per side
- Ease off the motion if you experience any sharp pain.
- All reps should be slow and controlled.