Accessing the Bottom of the Squat: Simple Warm-Up Drills with Coach Jess

The bottom of the squat is a position we ask a lot of our athletes to access—both in personal training and group sessions. It's a staple in many strength training programs, including ours, and for good reason. It challenges mobility, stability, and control, and it carries over to so many real-life movements and performance goals.

But for many people, the bottom position of the squat can feel unfamiliar, uncomfortable, or even downright impossible to hold with confidence. And that's not unusual.

There are a number of reasons why this position might be tough to get into or stay in. We won’t go too deep into the cultural or anatomical landscape here, but factors like hip structure, ankle range of motion, and simple neuromuscular control (the way your brain and body talk to each other) all come into play. And the reality is: not everyone has easy access to a deep, stable squat right out of the gate.

That’s where targeted prep work comes in.

We recently had Coach Jess demo a few go-to warm-up drills we use to help athletes build more familiarity and strength at the bottom of the squat. These aren’t complicated, and they don’t require any fancy equipment—just a dumbbell or kettlebell and a few minutes of your time before your training session.

💡 Featured in the video:

• Deep Goblet Squat Hold and Shift
  Using a front-loaded weight like a kettlebell helps counterbalance the body and encourages a more upright torso. This makes it easier to explore depth while staying in a strong, supported position and also coordinating when things get more dynamic.

• Heels Elevated
  This drill helps keep a very upright and deep “squatty” squat for most anyone trying to sit comfortably into the ankles and hips—foundational skills for anyone working on deeper squat mechanics.

• Prying Squat
  A dynamic hold at the bottom, this movement gently encourages the hips and ankles to open while maintaining engagement and structure. It’s as much about awareness as it is about mobility. Add some curls in to distract.

These drills can be worked into a warm-up before lifting or practiced on their own as part of a movement prep routine. Over time, they can help build both the range of motion and the stability needed to feel strong at depth—without forcing it.

📺 [Watch the video here]

Learn It Right with Coach Jess

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🏃‍♀️ Team Announcement: Santa Rosa Half Marathon

We’re excited to officially re-announce that our community will be running the Santa Rosa Half Marathon together this year!

Whether you're going after the Half, 10K, or 5K, we've got you covered. Our running templates are now live on the site, with training options for 1x, 2x, and 3x per week, so you can choose a plan that works with your schedule and training goals.

Team tank tops are also in the works and looking great—more details coming soon.

➡️ Sign-ups are open now
➡️ Templates are available 5K, 10K, Half Marathon

Let us know if you're joining the team, and feel free to reach out if you want help selecting a training option that works best for you.