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 .

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.

Written by:: CrossFit BC
Section:: Training
Reading time:: 10 min
Topics:: squat, mobility, beginner, skill development, how-to
Published:: Monday, May 4, 2026
Last updated:: Saturday, August 8, 2026

How to Improve Squat Depth (Mobility + Strength Drills)

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

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.