Heel of the squatting leg rises
Ankle mobility limits the deep lateral squat; use a small wedge under the heel.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Mobility · Lower Body
Cossack Squat (Mobility Drill)
Coaching cues
- Stand with feet very wide; shift weight to one side — deep lateral squat
- The opposite leg stays straight; toes point up or flat
- Shift side to side in a controlled movement; use a light counterweight if needed
- Trains lateral hip mobility, adductor flexibility, and single-leg strength together
Common faults 2
Trunk pitched far forward over the squatting leg
Hip and ankle mobility limits force the trunk into excessive forward lean.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗