Heels rise — weight on the toes
Calf and ankle tightness prevents the deep squat with heels down; use a wedge.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Mobility · Lower Body
Deep Squat Hold (Third World Squat)
Coaching cues
- Stand with feet hip-width; squat to the deepest position possible with heels flat
- Elbows push the knees out from the inside; arms hold the feet or extend forward
- Hold for 30 seconds to 3 minutes — a powerful hip, ankle, and thoracic mobility drill
- Spend time here daily; the deep squat position is a fundamental human movement
Common faults 2
Spine rounds dramatically
Thoracic and hip mobility limits prevent the upright deep squat position.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollThoracic spine↗StretchHalf-kneeling hip flexor stretch↗