Legs · Bodyweight
Full Squat Mobility
How to do the full squat mobility, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet about shoulder-width apart and toes turned slightly out. Sink down into a deep squat, dropping your hips below your knees, and settle into the bottom position with your heels flat and chest up. Use your elbows against your inner knees to gently press them out and open the hips.
- 1Feel a stretch through your hips, groin, and ankles at the bottom
- 2Keep your heels flat and chest tall
- 3Gently press your knees out with your elbows
Common mistakes
- Avoid letting your heels lift off the floor
- Don't round your lower back as you sink down
- Avoid forcing the depth; ease into the range
Muscles worked
The full squat mobility mainly works the adductors, with the glutes, quads, hamstrings, calves, and hip flexors assisting.
- AdductorsPrimary
- GlutesSupport
- QuadsSupport
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Lower AbsMinor
- Tibialis AnteriorMinor
Kovo programs the full squat mobility for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.