SHIFT Fit
Supported deep squat mobility
Supported deep squat mobility: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Hold secure support with feet comfortably apart.
- Lower into supported squat within available range. Keep heels down and avoid hanging from shoulders. Push through your feet and stand back up, using the support for balance.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep heels down and avoid hanging from shoulders. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 1 set × 5 reps. | full gym |
| intermediate | 2 sets × 5 reps; 45s rest between sets. | full gym |
| intermediate | 2 sets × 8 reps; 60s rest between sets. | full gym |
| intermediate | 1 set × 8 reps. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Hanging from the support; lifting the heels; forcing depth beyond control. Exercise check: Keep heels down and avoid hanging from shoulders.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.