30-Second Squat – Flexibility Test

THE SQUAT is one of the best indicators of flexibility in your hips, knees, and ankles.

If you want a simple test to see how you’re doing in these areas, try the drill described below:

30-Second Squat – Flexibility Test


1 – Start by standing in front of a wall, so that your chest is about 8-12 inches away.

2 – Do five simple body weight only squats.

3 – On the fifth and final rep, hold in the bottom position for a good 10 seconds.

Watch the video that shows you how to do this here –Β https://youtu.be/LwS0d2Ot_kU


Go through the checklist below, and see how you did (answer each question yes or no):

Y/N – My weight wanted to shift to my toes as I lowered myself into the squat
Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall
Y/N – My knees caved in
Y/N – My feet rotated out to be able to get the tops of my thighs below parallel
Y/N – I had to get my feet super wide to get the tops of my thighs below parallel
Y/N – I was not able to get the tops of my thighs below parallel

If you answered YES to at least one of the questions below, you need to work on your squat!

If you don’t, in the short term, you’re decreasing your performance, and making your workouts harder than they need to be… and in the long term, you are likely to get injured.

My 30-day Flexibility Challenge is specifically designed to help with this, as well as reducing pain, improving recovery time, and getting you moving better in your body overall. Details and sign up now at the link below:

-> 30-day Flexibility Challenge for Better Squats

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
Certified Sport Yoga Instructor

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