Can't reach the toes without bending the knees significantly
Hamstring and ankle mobility are limiting the movement.
Overactive muscles
HamstringsSoleus
Corrective work
Foam RollHamstrings↗Foam RollCalves↗StretchHamstring stretch with strap↗Squat · Full Body
Squat to Stand (Mobility Drill)
Coaching cues
- Stand with feet shoulder-width; hinge forward and grip the big toes
- While holding the toes, squat down to full depth — chest up
- Stand back up without releasing the toes
- Repetitive: teaches hip flexion, ankle dorsiflexion, and spinal control
Common faults 2
Heels rise in the squat position
Ankle mobility limits the squat depth when the toes are held.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗