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All things squat

Hip, ankle and thoracic work to get you into position, then glute and abductor activation so the first rep feels like the fifth.

These are links and examples handpicked by our coaching staff. Every demonstration has been tested by us and by our current athletes.

If you have a recommendation, or you don't see a solution to something you're struggling with, DM us personally and we'll sort it out that way.

Mobilization

Open up the joints and soft tissue you're about to load, before you put any weight on them.

  • Pulsing Hip Flexor Stretch

    2 × 20 sec each leg

    A general hip flexor stretch with a dynamic pulse to loosen the hips.

    Watch Pulsing Hip Flexor Stretch

  • Hip 90/90s

    2 × 20–30 sec each leg

    Lean forward with your shoulders over your waist. Great for opening up the hips through internal and external rotation.

    Watch Hip 90/90s

  • T-Spine Foam Rolling

    Thoracic soft tissue work helps relieve upper back and shoulder stiffness for better bar positioning and brace breathing. Stay on the middle back — NOT the lower back or lumbar.

    Watch T-Spine Foam Rolling

  • Air Squat / Bar Sway Holds

    1 × 30 sec in position

    Stresses one knee at a time to simulate an uneven load. Warms the knees up well while challenging ankle mobility.

    Watch Air Squat / Bar Sway Holds

Extra dynamic stretches to incorporate

  • Standing toe touches
  • Lying down quad stretch
  • Standing calf stretch
  • Butterfly stretch
  • Trunk twist
  • Cross-body seated glute stretch

Activation

Drive blood into the muscles that do the work, and rehearse the pattern before the bar gets heavy.

  • Leg Swings, front to back and side to side

    Front to back drives blood into the hip flexors and glutes; side to side gets it into the adductors and abductors. Also a great dynamic hamstring stretch.

    Watch Leg Swings, front to back and side to side

  • Open + Close Gates

    Half mobilization, half activation. Gets the hips loose while moving blood toward the adductors — one of the most important muscle groups for squatting.

    Watch Open + Close Gates

  • Banded Glute Bridge + Abduction

    3 × 10–12 sec

    Fires up the abductors and glutes in one movement. Use a medium-heavy band around the knees and push outward while holding a glute bridge.

    Watch Banded Glute Bridge + Abduction

  • Banded Monster Walk

    2 × 20 steps forward and back

    Keep the knees bent at about 45 degrees and move slowly, contracting the abductors and hips to keep the band pulled apart.

    Watch Banded Monster Walk

Notable activation warm-ups

  • Tibialis raise + calf raise, 1 × 30 each
  • Seated quad extension, 1 × 15 @ RPE 1
  • Single-leg lying hamstring curl, 1 × 15 each leg
  • Single-leg hip thrusts
  • 5–10 min incline treadmill walk

Coaching

Turn your numbers into a plan

Your TDEE is the starting point. Work one-on-one with Head Coach Tyler Montano to build your training and nutrition around your goals.

Competitive powerlifter · Certified personal trainer · 4+ years of coaching and competition experience.

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