Fix Your Squat in 5 Steps. — Key Takeaways
Do these five moves 3–4x per week and accumulate 30 minutes daily in a resting squat to transform your squat within one month.
Key takeaways
1.25-rep heels-elevated goblet squat builds knee strength and squat depth simultaneously
1.25-rep heels-elevated goblet squat builds knee strength and squat depth simultaneously
- Descend fully, rise a quarter rep, return to bottom, then stand — 8 reps; hold bottom position 10–20s after final rep.
- Heel elevation allows upright torso and deeper range than flat-foot squat, accumulating time in the position you're trying to own.
Knee-to-wall ankle drill: mark your distance each session to track dorsiflexion gains
Knee-to-wall ankle drill: mark your distance each session to track dorsiflexion gains
- Drive knee to wall keeping foot flat; use chalk to record max distance — gives objective progress feedback session to session.
- Always start with the tighter ankle first and match the stronger side to it, not the other way around.
Posterior pelvic tilt during hip flexor lunge unlocks deeper squat range
Posterior pelvic tilt during hip flexor lunge unlocks deeper squat range
- Tilting pelvis posteriorly before driving knee forward creates intense hip flexor stretch that flat-pelvis lunge misses.
- Elevating front foot reduces range demand — progress to floor level as mobility improves.
This Dig holds the full set of insights, 4 flashcards, and 2 quotes — free in Homestake.
Unlock this Dig freeFree forever · No credit card required
In this video
- 1mCan You Squat With Your Heels Flat?
- 1mMove 1: The Assisted Squat, Reteach The Pattern
- 2mMove 2: Ankle Mobility, Elevated Calf Raises
- 3mKnee To Wall Ankle Drives
- 4mMove 3: Hip Opener, Posterior Pelvic Tilt
- 7mMove 4: Heels Elevated Goblet Squat (1 And A Quarter)
- 8mMove 5: The Duck Walk
- 9mThe Resting Squat, Accumulate Time Daily
- 10mYour 30-Day Squat Challenge
“Build up to doing at least 30 minutes in this resting squat”
This page is a partial, transformative summary produced by Homestake. All rights to the original content remain with its creator — please support them at the source link above.
