Supercharge Your Squat With These 5 Functional Range Conditioning Exercises
Functional Range Conditioning improves mobility, flexibility and joint health. These five exercises target the squat.
1. Ankle CARs
Limited ankle mobility restricts depth. Foot off the ground, rotate the ankle through the biggest circle you can. 5–10 each way, both ankles.
2. Hip CARs
Hold a wall for support. Knee to chest, open out to the side, rotate behind and extend. Reverse. 5–10 per side.
3. Thoracic spine extension
Kneel back on your heels, hands behind your head, hinge forward, then lift your chest and extend through the upper back. 10–15 reps.
4. 90/90 stretch
Front and back leg at 90 degrees, chest tall, lean gently over the front leg. Hold 30 seconds each side.
5. Quadruped hip extension
On all fours, knee bent at 90 degrees, lift one foot toward the ceiling and lower. 10–15 per side.
Add these to your routine for a deeper, stronger, more comfortable squat. About FRC.
