Unlocking Your Squat: How to Own the Bottom Position for Better Performance

Squats. They’re a fitness staple, a cornerstone of strength training, and frankly, a make-or-break move for many lifters. Yet, even seasoned athletes can find themselves struggling at the most critical moment—the bottom of the squat. Whether it’s heels popping up, knees collapsing inward, or a chest that seems too heavy to hold up, all of these are signals that something’s amiss. So, what’s the game-changer? It’s about owning the bottom of your squat.

What Does It Mean to Own the Bottom of a Squat?

Owning the bottom isn’t merely about getting there; it’s about having the ankle flexibility, hip mobility, and body control to stay balanced and powerful as you rise. When I say “own,” I’m talking about embracing that position rather than just enduring it. If you can hold a perfect squat—heels flat, chest high, and knees tracking outward—then you’re ready to power up. If not, let’s dive into why this matters and how you can improve.

The Crucial Test: Can You Pass It?

Before diving into drills, let’s conduct a quick self-assessment. All you need is 30 seconds and a mirror. Drop into a bodyweight squat and hold it for 20-30 seconds. As you do, keep an eye on these four areas:

1. Heels Flat on the Floor: Are they popping up? If so, you might have limited ankle mobility.
2. Torso Position: Does your chest drop or lean forward? If it does, you lack ankle range and bottom-position control.
3. Knees Over Toes: Are your knees collapsing inward? This could indicate weak hip rotators and adductors.
4. Stability: Notice any side-to-side movement? This suggests a lack of hip rotation and control.

If you find yourself struggling with any of these, don’t worry. We’ve got some powerful mobility drills that can help you claim your squat throne.

Top Mobility Moves to Crush Your Squat Goals

Improving your squat performance starts with tackling the mobility issues head-on. Here are five essential moves to add to your workout:

1. Rolling Cossack

This drill takes your typical adductor stretches up a notch. As strength coach Dean Somerset explains, “This provides a bit more squeeze into internal and external hip rotation.” Regular squatters can often overlook how vital hip rotation is for their squat performance.

• Why It’s Essential: If one side of your squat feels off or unbalanced, this drill can help correct asymmetrical depth and control issues.

How to Do It:

1. Begin in a quadruped position with one leg extended to the side.
2. Keep your hips square and your spine neutral.
3. Roll up onto your toes on the straight leg, then roll back, pointing your toes up.
4. Alternate sides after finishing your reps.

Tip: Aim for 1-2 sets of 6-8 slow rolls per side during your warm-up.

2. Weighted Ankle Rocker

Ankle mobility is crucial for achieving depths in your squat. Limited dorsiflexion can lead to improper knee travel and often results in lifting limitations.

• Why It’s Essential: The goal is to keep the heel grounded while allowing the knee to track over the toes. This drill will reinforce that motion.

How to Do It:

1. Start in a half-kneeling position with your front foot flat.
2. Hold a weight on your front knee to apply gentle pressure.
3. Slowly move your knee forward while keeping the heel glued to the floor.
4. Hold briefly at the end range, then return to start.

Tip: Go for 2 sets of 6-8 reps as part of your warm-up or superset with barbell squats.

3. Goblet Prying Squat

Ever felt off-balance at the bottom of your squat? This drill can help. It not only builds tension but teaches you how to stay upright at depth.

• Why It’s Essential: This exercise reinforces proper squat mechanics while improving hip rotation.

How to Do It:

1. Hold a kettlebell close to your chest.
2. Sink into a squat, keeping your heels down and chest tall.
3. Pry your knees outward using your elbows while maintaining tension.
4. Shift gently side to side.

Tip: Incorporate this into your warm-up for 1-2 sets lasting 20-30 seconds.

4. 90/90 Hip Rotation with Forward Lean

This exercise tackles hip mobility, which is often the silent antagonist of a successful squat. If one side feels tighter or you notice any unevenness during your squat, this drill can help expose those issues.

• Why It’s Essential: It maintains necessary hip rotation and reduces asymmetries.

How to Do It:

1. Sit on the floor with knees bent at 90 degrees.
2. Keep your chest tall as you hinge forward.
3. Pause briefly at the end before returning.

Tip: Execute 2 sets of 4-6 slow reps per side as part of your warm-up.

5. Elevated Knees-Over-Toes Split Squat

This exercise addresses control issues at deeper knee flexion, highlighting stability problems that many lifters face at the bottom of a squat.

• Why It’s Essential: It builds both strength and muscle endurance in the crucial ranges required during your squats.

How to Do It:

1. Elevate your front foot on a platform.
2. Shift your weight to the front leg.
3. Keep the heel down as you drive your knee forward.
4. Control your descent, then rise back up.

Tip: Aim for 2 sets of 5-6 reps per side during your warm-up.

Wrapping Up: Earn Your Depth

If the bottom of your squat feels uncertain, remember that the solution lies in owning that position. The mobility drills we’ve discussed target the root limitations: lack of ankle and hip flexibility, as well as control.

Master these movements, and not only will your squat improve, but so will your overall strength and stability. After all, squatting isn’t just about the act of dropping low; it’s about rising back up with power and control. So, are you ready to own the bottom of your squat? Your knees (and your gains) will thank you.