The Warm-Up That Fixed My Squat Depth

The Warm-Up That Fixed My Squat Depth

If your squats feel tight, rushed, or shallow,
there’s a good chance the issue isn’t your strength.

It’s your warm-up.

For a long time, I thought better squat depth meant pushing harder, stretching longer, or just “forcing” myself lower. But none of that actually stuck. My squats still felt restricted, especially on days when my hips and hamstrings felt stiff.

What finally changed things wasn’t more intensity —
it was preparing my body to move well before loading it.

This is the warm-up I now do faithfully at the beginning and end of my leg days, and it’s completely changed how my squats feel.

Why Squat Depth Feels Limited (For Most People)

Shallow or uncomfortable squats usually aren’t about effort.
They’re about missing range of motion and control.

When your hips, hamstrings, and inner thighs aren’t prepared:

• You hit resistance early

• You compensate through your low back or knees

• Depth feels forced instead of natural

A good warm-up doesn’t just stretch muscles.
It wakes up movement patterns.

The Warm-Up That Made the Difference

This sequence isn’t about rushing.
It’s about earning depth.

1. Deep Squat → Hamstring Stretch

This opens the hips while lengthening the hamstrings.
It gently introduces depth without tension and helps your body feel safe at the bottom of the squat.

Think: exploration, not forcing.

2. 90/90 Hip Openers

This improves hip rotation and control — two things most people are missing when squats feel tight.

When your hips move better, squats immediately feel smoother and more stable.

3. Deep Lunge → Seated Hamstring Stretch

This connects the hips, quads, and hamstrings together instead of treating them separately.

It helps your lower body move as a unit, which matters for real squat depth.

4. Hip Adductor Rock Backs

Your inner thighs play a huge role in squat stability.

These help build control and strength at the bottom of the squat so you don’t collapse or shift.

5. Deep Squat Pulses + Hold

This is my favorite.

It grounds you, builds comfort in the bottom position, and helps your body own the depth you just unlocked.

By the time you stand up, your squat already feels different.

Why This Warm-Up Works

This routine doesn’t chase exhaustion.
It builds confidence in the position.

When your body feels prepared:

• Depth feels natural

• Your squats feel calmer

• You move with more control under the bar

This is the same principle I use throughout my training and coaching:
movement quality first — load second.

How This Fits Into My Training Philosophy

This warm-up is a perfect example of how I train inside the
28-Day Confidence Cycle.

Inside the program, we:

• Earn positions before loading

• Use repeatable movements

• Build confidence through control, not chaos

• Focus on strength that carries into real life

You don’t need more intensity to squat better.
You need a structure that teaches your body to trust the movement.

Ready to Train This Way?

If you want:

• Better squat depth

• Smoother movement

• More confidence under the bar

• And a program that doesn’t burn you out

The 28-Day Confidence Cycle is where to start.

It’s the most relatable program I offer — especially if you’re rebuilding confidence around lifting and want strength that actually lasts.

👉 Start the 28-Day Confidence Cycle (deonahsymone.com)
(Train smarter. Move better. Feel stronger.)