90-Second Move to Fix Your Squat — Key Takeaways
Do the A-frame walking squat for 90 seconds daily — walk your feet toward your hands into your deepest squat, hold briefly, walk back out, and on the last rep hold your deepest squat for 30 seconds.
Key takeaways
A-frame walking squat restores squat depth without forcing range
A-frame walking squat restores squat depth without forcing range
- Walk feet toward hands with hips high, letting hips sink as you go
- Hands on floor provide support so hips don't need full mobility yet
90 seconds daily beats longer sessions for mobility gains
90 seconds daily beats longer sessions for mobility gains
- 1 minute walking in/out + 30-second deep squat hold, every day for 2 weeks
- Short duration ensures daily adherence, which drives adaptation
Keep heels flat by walking feet in, not forcing depth
Keep heels flat by walking feet in, not forcing depth
- Walking feet in lets heels stay flat while finding your current depth
- Hands take load hips can't handle yet; less support needed over time
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In this video
- 1mSquat Assessment
- 1mWhy Squat Mobility Fades
- 1mA-Frame Walking Squat Technique
- 2mHow Walking In and Out Works
- 2mDaily Protocol
- 3mTwo-Week Commitment and Expectations
- 3mReal-Life Carryover
“90 seconds is short enough that you'll actually do it every day. And doing it every day is the part that changes you.”
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