Squat Dynamic Stretching

A rock-bottom squat is what I consider a natural human movement. By that I mean it is a position every human ought to be able to do. The good news is that if you’ve lost this ability it can be regained.

While you can do bouncing, or repetitions as far as you can go without being at rock bottom, many of the dynamic movements covered here require that as the start.

This list is comprehensive but does not cover every single possibility.

• Bounce up and down
• Do squat repetitions
• Do bootstrapper squats. From bottom position place hands on ground and extend legs to hips in the air. Then reverse
• Do hip opener squats. Shift weight towards one foot and turn the other leg side to side opening the hip up each way
• Pry open the hips by using your elbows against the inside of your thighs
• From close leg squat raise one leg off the ground to pistol then switch
• From pistol squat sit on the floor then raise back into position

This is one of just 12 stretches each with a list of dynamic versions and progressions found inside of 7 Minute Flexibility.