30 Day Squat Challenge Printable Spreadsheet PDF (2026) - Lift Vault

How deep should your squat be? The optimal squat depth is not defined by arbitrary rules like “knees behind toes” or “ass to grass.” It is defined by your individual structure, mobility, and ability… | Roberta Silveira de Souza

How to Do the Back Squat for Size and Strength | Breaking Muscle

The back squat secrets… Imagine being able to take your back squat increase your back squat depth in less than 10 mins? This will help! There’s 3 movements you should focus on; 1. Ankle mobility - we need to be able to access ankle dorsiflexion to truly get deep into that squat 2. Hip Internal/ External Rotation - we need both of these to get good squat mobility, so it’s key to work on both The 3 exercises I’ve outlined do exactly this. Who’s going to be doing this during their next squat sesh?