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Adding Depth to that Squat!

24 min
 · 
7 exercises
All we're aiming to do today is increase that overall squat depth by opening up your hips, abs, and stretching your calves. Go through each stretch and feel free to hold each for a little longer if you feel necessary! Don't forget to breathe :D
Kneeling Hip Flexor Stretch
4 sets
30 secs
15 sec rest
Hit 2 sets per leg for at least 30 seconds per leg!
0:30 rest
Butterfly Stretch
3 sets
30 secs
15 sec rest
Hold these position and try to push a little harder with each set.
0:30 rest
Cobra Abdominal Stretch
2 sets
30 secs
15 sec rest
Really open up those abs here. On the 2nd set, aim to stretch a little further!
0:30 rest
Straight-Leg Calf Stretch
4 sets
30 secs
15 sec rest
Hit 2 sets per leg for at least 30 seconds per leg!
0:30 rest
Foam Roller Calf Stretch
4 sets
30 secs
15 sec rest
Hit 2 sets per leg for at least 30 seconds per leg. Increase that pressure!
0:30 rest
Bodyweight Sumo Squats
3 sets
8 reps
60 sec rest
Let's put it into practice! Take these slow, keep your body upright, and get as low as possible! Open those hips.
0:30 rest
Lunge Stretch
4 sets
30 secs
15 sec rest
Hit 2 sets per leg for at least 30 seconds per leg!
Adding Depth to that Squat!
24 min
 · 
7 exercises
All we're aiming to do today is increase that overall squat depth by opening up your hips, abs, and stretching your calves. Go through each stretch and feel free to hold each for a little longer if you feel necessary! Don't forget to breathe :D
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Kneeling Hip Flexor Stretch
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Hit 2 sets per leg for at least 30 seconds per leg!
Primary muscle group(s):
Glutes & Hip Flexors
  • Step forward with the left leg as your right knee comes all the way to the ground.
  • Flatten your right foot out so the toes are pointing behind you.
  • Placing your hands on your sides, gently push your hips slightly forward.
  • You will feel the stretch in your right hip flexor.
  • Switch sides and repeat.
Rest
0:00
next up
Butterfly Stretch
Next
Butterfly Stretch
3 sets
30 secs
15 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hold these position and try to push a little harder with each set.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
  1. While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.
  2. Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.
Rest
0:00
next up
Cobra Abdominal Stretch
Next
Cobra Abdominal Stretch
2 sets
30 secs
15 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Really open up those abs here. On the 2nd set, aim to stretch a little further!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie face down with your hands under your shoulders.
  2. Point your feet downwards to lengthen your spine.
  3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
  4. Hold the stretch and then lower down to starting position.

Avoid this stretch if you have back problems.

Rest
0:00
next up
Straight-Leg Calf Stretch
Next
Straight-Leg Calf Stretch
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Hit 2 sets per leg for at least 30 seconds per leg!
Primary muscle group(s):
Calves
  1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended.
  2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward.
  3. Push the rear heal to the floor and bring the hips slightly forward.
  4. Hold the stretch and repeat on the other leg.
Rest
0:00
next up
Foam Roller Calf Stretch
Next
Foam Roller Calf Stretch
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Hit 2 sets per leg for at least 30 seconds per leg. Increase that pressure!
Primary muscle group(s):
Calves
  1. Sit on the ground and position a foam roller underneath your calves. Make sure that you begin towards the top of the muscle, near the knee.
  2. Place your hands behind you and lift yourself off the ground.
  3. Slowly move yourself forward allowing your calves to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.
Rest
0:00
next up
Bodyweight Sumo Squats
Next
Bodyweight Sumo Squats
3 sets
8 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Let's put it into practice! Take these slow, keep your body upright, and get as low as possible! Open those hips.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
    4. For a bonus, tense your glutes at the top of the movement.

 

 

 

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Rest
0:00
next up
Lunge Stretch
Next
Lunge Stretch
4 sets
30 secs
15 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Hit 2 sets per leg for at least 30 seconds per leg!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Shoulders
  1. Begin by standing tall with a tight core and looking straight ahead. Keep your chest up as you step forward with your right foot into a lunge position.
  2. Lower the left knee to the ground. Extend the right knee forward.
  3. Clasp your hands together and push them straight overhead. You’ll primarily feel the stretch in your hamstrings and hip flexors. Hold for 20 to 30 seconds then switch sides.
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