May 06, 2023
Supercharge Your Squat with These 5 Functional Range Conditioning Exercises
In this blog post, we'll explore five powerful Functional Range Conditioning (FRC) exercises that can help you improve your squat performance.
FRC is a groundbreaking system designed to enhance mobility, flexibility, and joint health, which are all crucial factors in mastering the squat. So, without further ado, let's dive in!
Ankle CARs: Lay the Foundation for a Solid Squat
Limited ankle mobility can be a significant limiting factor when it comes to achieving a deep and comfortable squat. Ankle Controlled Articular Rotations (CARs) can help improve your ankle's range of motion, allowing for better squat depth and form.
- How to do it: Stand or sit with one foot off the ground.
- Slowly rotate your ankle through its full range of motion, making the largest circle possible.
- Perform 5-10 rotations in each direction on both ankles.
Hip CARs: Unlock Greater Hip Mobility
Tight hips can lead to poor squat mechanics, potentially causing discomfort or injury. Hip CARs target the hip joint, increasing flexibility and control, which translates to a smoother squat.
- How to do it: Stand next to a wall or sturdy object for support.
- Raise one knee towards your chest, then open your hip, moving your knee out to the side.
- Rotate your hip, bringing your knee behind you, and extend your leg.
- Reverse the motion and repeat for 5-10 reps on each side.
Thoracic Spine (T-Spine) Extension: Enhance Your Upper-Body Positioning
A strong and mobile upper back is essential for maintaining proper form in both front and back squats. T-Spine extensions will help you achieve a better upright position and maintain a neutral spine.
- How to do it: Sit on your heels, with your knees slightly wider than hip-width apart.
- Place your hands behind your head and hinge forward at your hips.
- Keeping your core engaged, lift your chest and extend your upper back, focusing on moving through your thoracic spine.
- Perform 10-15 reps.
90/90 Stretch: Boost Hip Flexibility and Squat Dept
The 90/90 stretch is a fantastic FRC exercise to open up tight hips and improve your squat depth.
- How to do it: Sit on the ground with one leg bent in front of you at a 90-degree angle and the other leg bent behind you at a 90-degree angle.
- Keep your chest tall and your back straight.
- Gently lean forward over your front leg, feeling a stretch in your hips.
- Hold for 30 seconds, then switch sides.
Quadruped Hip Extension: Strengthen Your Glutes and Hamstrings
A strong posterior chain is crucial for a powerful squat. Quadruped hip extensions target your glutes and hamstrings, helping you generate more force during your squat.
- How to do it: Start in a quadruped position (on all fours) with your hands under your shoulders and knees under your hips.
- Keeping your knee bent at a 90-degree angle, lift one foot towards the ceiling, engaging your glutes and hamstrings.
- Lower your leg and repeat for 10-15 reps on each side.
Conclusion:
Incorporating these five FRC exercises into your routine can have a significant impact on your squat performance. By improving your mobility, flexibility, and joint health, you'll not only squat more
