What Limits Your Squat Depth A deep squat requires simultaneous mobility at multiple joints: ankle dorsiflexion to keep your heels down, hip flexion to bring your thighs to your chest, and thoracic extension to keep your chest up. Limitation at any joint restricts your depth. Most adults lost their deep squat capacity through years of chair sitting. The good news: this is a learned limitation, not a structural one. With consistent work, most people recover the ability to squat deeply. These exercises target each joint involved in the deep squat pattern. The Three Key Joints Ankles: Limited dorsiflexion forces your weight backward or causes heel rise. This is the most common squat limitation. Hips: Tight hip flexors and restricted external rotation prevent full depth. The hip capsule often needs direct work. Thoracic spine: A stiff upper back forces compensation at the lower back, limiting depth and creating discomfort. Start your 14-day free trial to access deep squat mobility programs. Deep Squat Mobility Exercises Address each limitation systematically. Ankle Dorsiflexion JME 104 Sitting in your chair, rotate your upper body to one side and extend one arm back. Hip Flexion Mobility JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. 90/90 Hip Work JME 143 Either extend one foot in front of the other or find a slightly elevated surface for your foot. Bend at the hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the starting position. Thoracic Extension JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Building Your Squat Use assistance initially: hold a door frame, squat facing a wall, or elevate your heels. Spend time in supported deep squat positions daily. Gradually reduce assistance as mobility improves. Consistency matters more than intensity. Start your 14-day free trial and rebuild your deep squat with simplmobility.