How to progress into deeper floor squats. Go from not being able to keep your heals down for more than 15 seconds to getting into a deep squat comfortably for 5+ minutes.
One key point is to be completely relaxed in the squat. Any tension across the muscles and tendons keeps the tendons short of their full-extended range, which prevents lengthening. Relaxing and zeroing-out the tension allows the tendons to be stretched to their absolute end range and pulling it longer. And work on trying to create a relaxed crease at your hips like a book.
Another hint is frequency creates the greatest, fastest gains. Once a day, everyday is good. A couple times a day is even better.
- If you’re unable to squat with heels on the ground, squat with elevated heels or squat on a slant board.
- Squat, supporting yourself with a chair. If we are not able to get into a deep squat, our body will protect itself by keeping tension in the knees. By using your arms to take some weight off your knees will allow your knees to relax. Every time you do this, you’ll notice your knees able to relax more and will need less use of your upper body for support.
- More ankle range. Get into a runner’s stretch, but push down on your ankle, creating tension-free dorsiflexion in your ankle. Your knees will have to go over your toes. Do this first without weights. As you feel like you’ve reached your end-range, start with 5 pound weights, placed them on top of your knees to help increase the flexion range of your ankles. Increase the weights each time you reach the end point.
- When you get to being able to comfortably rest in a floor-squat comfortably for more than 2 minutes. Start holding onto 5 pound weights in your squat. Do not start with heavy weights, when the weight is too heavy your body will tense up, defeating the purpose and ability to relax and lengthen your tendons.
This progression can take weeks or months, but by this point your floor squats should feel amazing and able to stay in this position relaxed and comfortably for over 5 minutes. You should feel an awesome crease in your hips, your knees should feel relaxed in this position with the bottom of your glutes and ankles almost touching, and the dorsiflexion range in your ankles will have improved dramatically.