How long until I can squat to depth?

Most people see real change in 14–21 days of daily mobility work plus tempo squats. Long-standing restrictions (years of sitting, old ankle injuries) can take 6–8 weeks.

Should I wear lifting shoes to fix depth?

Lifting shoes help you squat deeper today. They don't fix the underlying ankle restriction. Use them in workouts, but keep doing barefoot mobility work to actually unlock the joint.

Is butt wink dangerous?

A small amount under bodyweight is fine. Under heavy load it's a problem because the spine is flexing under compression. Stop at the depth you can hold a neutral spine.

Can I do this if I have bad knees?

Yes — start with the box squat to your pain-free depth. Mobility work won't aggravate the knee. If anything sharp shows up, see a coach .

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How to Squat Deeper

How to Squat Deeper from CrossFit BC. A coach's 5-step plan to fix shallow squats. Mobility drills, ankle prep, and strength work used at CrossFit BC in Olympic Village, Vancouver.