Master the Squat and Hip MobilityMaster the Squat and Hip Mobility

L1: Sumo squat

• Hips as low as possible• Actively pull knees apart with glutes• Move and bend in lowest position

E1A–E1D: Calf exercises

E1A: Wall/step calf, straight-leg version

• Press and hold heel on floor• Cr: press ball of foot into floor• Straighten knee; move hips closer to

wall

E1B: Wall/step calf, bent-leg version

• Stand closer to support• Press and hold heel on floor• Cr: press ball of foot into floor• Other leg presses back of knee

forwards

E1C: Solo single leg dog pose

• Press and hold heel on floor• Reach arms and hands off body• Lift other leg as high as possible• Keep hips level• Cr: press ball of foot into floor

E1D: Partner single leg dog pose

• Press partner's working heel into floor• Keep hips level• Cr: press ball of foot into floor• Arch lower back backwards

Master the Squat and Hip Mobility

L2A–L2C: Squat limbering exercises

L2A: Full squat explanation

• Ankle flexibility is one key• Soft calf/hamstring muscles is

another

L2B: Full squat sequence

• Keep heels on ground• Maintain arches in feet• Push knees forwards• Move around in position• 10'/day minimum

L2C: RollStretch squat

• Use thin stick to begin• Muscle softness is key• Alternate body's weight through stick

into calf muscles• Kneeling and squatting versions

E2: Standing piriformis

• Turn one foot/leg in as far as possible• Use arms to turn whole body away• Cr: try to twist foot back to start

position• Go further in stretch direction

L3: Boxing the compass

• Explore all hip positions• Cr: draw bottom knee to foot• Remember when to straighten leg• Try to relax in all positions

Master the Squat and Hip Mobility

E3: Relaxed lunge

• Front foot in front of knee• Pull back with arms• Move through all positions

L4: Baby flop

• Try to have knees on floor• Move from hips, not back• Change leg positions; repeat

sequence

L5A–L5D: Cossack squat exercises

L5A: Cossack squat wall support

• Use wall for support• Bend forwards from hips• Bend towards straight leg• Spend time in bottom position

L5B: Cossack squat with kettlebell

• Use light KB as counterbalance• Bend forwards from hips• Bend towards straight leg

L5C: Cossack squat free variations solo

• Use hands as support for trunk• Let straight leg rest on arm• Bend forwards• Bend towards straight leg

L5D: Cossack squat free variations partner

• Use partner as 'wall'• Partner can press hips to floor• Bend forwards• Bend towards straight leg

Master the Squat and Hip Mobility

E4A–E4C: Hip abduction exercises

E4A: Squashed frog – solo

• Hips directly above knees• Use body's weight to spread knees• Cr: squeeze knees together• Extend arms to make stronger• Tuck tail to make stronger

E4B: Squashed frog – partner

• Same start position• Partner's knees inside calf muscles• Cr:squeeze knees together; partner

resists hips lifting• Partner leans on sacrum, not on back

E4C: Squashed frog – partner w/bolster

• Rest chest on support• Partner's knees inside calf muscles• Cr:squeeze knees together; partner

resists hips lifting• Partner leans on sacrum, not on back

L6: Yuri Cossack

• Cossack squat to begin• Transition to lunge; stay low• Support on arm; turn away from floor

and reach for the sky• Repeat on other side

L7: Seated figure 4

• Let hips come off floor in beginning• Cr: hold outside of knee; press out• Use groin muscles to deepen stretch• Pay attention to knees

L8: Inside squat

• Full squat with feet wider than hips• Take weight on other leg, then• Pull knee to floor with groin• Cr: hold outside of knee; press out• Slowly deepen position

Master the Squat and Hip Mobility

E5A–E5D: Piriformis exercises

E5A: Seated piriformis

• Working hip must stay on floor• Pull top knee to other armpit• Cr: press held knee into forearm• Lift chest, press working hip onto

floor, pull knee closer under armpit

E5B: Seated piriformis wall support

• Easier version if E5A not possible• All directions same as E5A• Do in chair if hamstrings very tight

E5C: Lying wall piriformis

• Straight leg up wall to begin• Bring stretch on by sliding foot down• Keep hips on floor throughout!• Cr: press closest foot away into thigh• Use hands to help if loose enough

E5D: Wall piriformis

• Similar in form to E5C• Bring hips closer to wall to intensify• Cr: press closest foot away into thigh• Wriggle hips closer; straighten back

and lift chest

Master the Squat and Hip Mobility

E6: Standing knee lift

• Ensure support leg stays straight• Lift knee to front, 45°, then as far out

to the side as you can• Pull knee to chest in all positions• Try to cramp HF

E7: Diamond pose

• Both knees 90°• Bent back and straight back versions• Try to touch face to feet• Cr: gently try to sit up away from

legs

E8: Full squat and sumo squat

• Just do it!• Micro-movements in all directions• Let yourself relax into it• Do not let arches collapse

• Hips as deep as possible (up to 180°)• Knees as wide as possible• Little pulsing movements• Feet under knees, not inside