Deep Squat Rotations — Rehab Hero
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Deep Squat Rotations — Rehab Hero
DEEP SQUAT ROTATIONS This is a thoracic mobility exercise that is sport specific to the squat. Start by squatting down to the bottom of your squat and give yourself added support by placing one hand on the floor. While holding this position, rotate your torso and reach towards the ceiling with you
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📌DEEP SQUAT MOBILITY | STRENGTHEN YOUR BACKSIDE Practice sitting in a deep squat is beneficial for your pelvis and back health. This flow is my fav to strengthen and improve flexibility in the whole posterior chain (muscles on the back side of your body) Aim for 10-12 reps each move, try to challenge your range of motion little by little every rep Share this simple flow with someone who needs mobility in their life😊 | SquatCouple
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📌DEEP SQUAT MOBILITY | STRENGTHEN YOUR BACKSIDE Practice sitting in a deep squat is beneficial for your pelvis and back health. This flow is my fav to strengthen and improve flexibility in the whole posterior chain (muscles on the back side of your body) Aim for 10-12 reps each move, try to challenge your range of motion little by little every rep Share this simple flow with someone who needs mobility in their life😊 | SquatCouple
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A more advanced thoracic spine mobility drill is the deep squat with rotation movement. This can be a great exercise to include in your warm up before any overhead barbell lifting like snatches. Start by sitting in a deep squat. Take your hand and grab your opposite foot while you rotate your upper body as shown. You should feel a light stretch in your mid back during this movement. Recommended sets/reps: 2 sets of 3-5 rotations on each side. Full video on how to improve thoracic spine mobility:
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A more advanced thoracic spine mobility drill is the deep squat with rotation movement. This can be a great exercise to include in your warm up before any overhead barbell lifting like snatches. Start by sitting in a deep squat. Take your hand and grab your opposite foot while you rotate your upper body as shown. You should feel a light stretch in your mid back during this movement. Recommended sets/reps: 2 sets of 3-5 rotations on each side. Full video on how to improve thoracic spine mobility:
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📌DEEP SQUAT MOBILITY | STRENGTHEN YOUR BACKSIDE Practice sitting in a deep squat is beneficial for your pelvis and back health. This flow is my fav to strengthen and improve flexibility in the whole posterior chain (muscles on the back side of your body) Aim for 10-12 reps each move, try to challenge your range of motion little by little every rep Share this simple flow with someone who needs mobility in their life😊 | SquatCouple
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📌DEEP SQUAT MOBILITY | STRENGTHEN YOUR BACKSIDE …
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FacebookSquatCouple
A more advanced thoracic spine mobility drill is the deep squat with rotation movement. This can be a great exercise to include in your warm up before any overhead barbell lifting like snatches. Start by sitting in a deep squat. Take your hand and grab your opposite foot while you rotate your upper body as shown. You should feel a light stretch in your mid back during this movement. Recommended sets/reps: 2 sets of 3-5 rotations on each side. Full video on how to improve thoracic spine mobility:
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Have you tried the deep squat rotation stretch for thoracic spine mobility? If we take a closer look at the anatomy of your back, the mechanics of the thoracic spine that allow it to rotate to one side are the same that allow it to extend.📝 . Sufficient T-spine extension is needed in order for the arms to move into a good position with the barbell overhead or when performing walking overhead lunges.🏋🏼‍♀️ . To measure your mobility here, tape an X on the ground, and rotate as far as you can to
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How to improve your deep squat: 🙋🏻‍♂️ If your deepest squat looks like this… knees caving in, butt winking at the bottom, or feeling stuck halfway down… here’s how to fix it: 1️⃣ HIP OPENING • Weighted butterfly pulses with a dumbbell or plate on your lap… helps you explore deeper ranges in the groin and inner thighs • Cossack squats with a box assist… start partial range, then slowly lower deeper as your hips adapt 2️⃣ HIP EXTERNAL ROTATION • Seated single-leg hip rotation… drive your knee in
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If you're struggling with a deep squat, try this: maintain the position while holding onto a stable support, then slowly move your knees in and out from the center line. This movement alternates between internal and external hip rotation while maintaining deep flexion. By showing your nervous system that your hips can handle various rotation angles, you'll introduce more movement options for your body, ultimately making the deep squat position feel more natural and comfortable. Video Credit: @an
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