3 Stretches that Will Help You Perform Squats in a Correct Way

By  ,  Onlymyhealth editorial team
Jul 11, 2017
Quick Bites

  • Limited range of motion in your joints keeps you from squatting
  • The use of resistance bands helps improve mobility of joints
  • With better flexibility, you will see dramatic improvements

Lack of mobility can hold you back and keep you from getting involved in physical activities. Limited range of motion in your joints is often the culprit for you to break down while exercising. A few stretches can help you to increase your flexibility and range of motion in the joints to help you squat more.


The strength of your hips, knees and ankles is the key to this exercise. The stretches working on them are the ones that improve your capacity to squat.


You might not like the idea of squating with a loaded barbell while standing on your toes. It will not allow tight ankles to bend enough and the knees will not get out over your toes. You are limiting how deep your squat can be. To force yourself into the proper position, you will end up lifting your heels off the floor.

You can use resistance band to pull on your upper ankle to unlock extra space near the joint. This will also press your knee out over your toe to create more flexibility in the area of your Achilles tendon.


Weak knees will put undue stress on other parts of your body, particularly ankles and hips. This increases the risk for injury and keeps you from recruiting maximum muscle to move the weight. You can improve the strength of your knees by placing a towel or your arm behind your knee. It allows you to stretch it further than you could if it is bent regularly. Another way could be using resistance band.


When it comes to squatting, the tightness of hips is the most prominent limitation for people. For squatting, you need to help your hips open up and allow more range of motion. Because of the tight hip flexors, your back can get round at the bottom of the squat putting your spine at risk for injury. Using band-assisted movement can mobilize your hips. The resistance band helps you to adapt to a deep-squat position while you are lying on your back without putting much pressure on it.

These stretches will allow your hips, ankles and knee to be flexible and mobile. Checking on your flexibility and mobility for squatting will reflect dramatic improvements in your workouts.

Images: Shutterstock

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