15 Minute Beginner Squat Flexibility Routine (FOLLOW ALONG)

Summary by Krater

A follow-along mobility routine featuring hip swivels, 90/90 stretches, calf stretches, ankle mobility exercises, and squat rocking to improve hip internal rotation and squat depth.

From the video

Answers: How do I improve squat mobility and hip internal rotation?

• hip internal rotation
• squat mobility
• ankle flexibility
• calf stretching
• 90/90 stretch

Exercises

• hip swivels · mat · 10 total
• 90/90 stretch · mat · 5 reps per side
• downward dog calf stretch · mat · 10 total
• half kneeling ankle mobilization · mat · 10 reps per side
• frog rocks · mat · 10 reps
• supine hip internal rotation pull · mat · 3 sets of 10 seconds per side
• squat rocking · mat · 10 reps

What it concludes

• Hip swivels challenge both external and internal rotation of the hip as a warm-up.
• Contracting harder during stretches helps overcome cramping and improves mobility results.
• Working on ankle flexibility in a lunge position allows for a deeper squat.
• Supine hip internal rotation pulls target and strengthen the hip flexors in flexion.