Bootstrapper Squat

MobilityBW

Deep squat drill where you grab the outsides of your feet and actively pull the chest up and torso tall, simultaneously opening the ankles, hips, and upper back. A Ready State signature mobilization.

Demo: MobilityWOD / Ready State

Sets

2

Reps

45-60 sec hold

Rest

30s

Contraindications

Knee pain in deep flexion — reduce range or use support.

Setup

Squat down deep, feet close together, and hook fingers under the outside edges of both feet.

Execution

  1. 1Pull up on the feet while driving the chest tall and open
  2. 2Actively push the knees out over the toes
  3. 3Rock gently forward and back through the ankles while holding the grip
  4. 4Hold for time, breathing deeply into the stretch

Key cues

  • Pull the feet up as you drive the chest proud
  • Knees track wide, not caving in
  • Keep heels down throughout
  • Breathe deep — don't just brace and hold your breath

Common faults

  • Rounding the upper back instead of pulling the chest tall
  • Heels popping up off the ground
  • Losing the foot grip and turning it into a normal squat hold
  • Knees collapsing inward

Tweaks

  • Rock side to side to bias one hip
  • Pause and add ankle rocks for extra dorsiflexion work
  • Progress toward holding without hands once mobility improves

Regressions

Deep Squat Hold + Reach

Muscles

Primary: Ankle Complex, Hip Adductors, Thoracic Spine

Secondary: Glutes, Upper Back

Notes

Excellent squat-depth diagnostic and mobilizer in one movement.

Sources

Attribution: Kelly Starrett / Ready State (MobilityWOD)