Stretches to Do Before Squatting

Squatting is a great way to get a full body workout. It's also a great way to build muscle and burn fat at the same time. If you want to do squats properly, you need to be sure that your body is warmed up before attempting any sort of squats.

Glute stretch

glute stretch
glute stretch
  • Get onto your hands and knees.
  • Straighten one leg back, keeping the knee bent at about 90 degrees, so that you feel a stretch between the hip and knee of the extended leg. If you need to, bend your hips forward slightly until you feel it in your glutes (the back part of your butt).
  • Hold for 20-30 seconds on each side, breathing deeply from time to time if you like (but not too much; keep it consistent with what feels good!).
  • Repeat on other side by switching legs around so that now both knees are bent with feet flat on floor and hands under shoulders as before – this is how many people do this stretch because it's easier on their lower back!

Hip stretch

  • Stand with your feet hip-width apart and your arms at your sides.
  • Place the fingertips of both hands on the front of your hips, then push gently back to feel a stretch in the hip muscles (you may need to bend forward slightly).
  • Keep knees soft and don't arch back; don't let heels come up off the floor or allow knees to go beyond toes; don't allow torso to lean too far over—just stay relaxed and try not to move!

Hamstring stretch

hamstring stretch
hamstring stretch
  • Sit on the floor with one leg extended and the other bent.
  • Reach for your toes of the bent leg with both hands, and pull them toward your chest. Hold for 30 seconds. Repeat with the other leg.

Calf stretch

calf stretch
calf stretch
  • Stand with your feet facing forward and your knees slightly bent.
  • Place your hands on your hips or hold on to something for support.
  • Push your hips back and bend your knees, lowering your heels to the ground. It is important to keep a slight bend in the knee at all times so that you can maintain balance throughout this move.
  • Hold for 30 seconds before repeating 3-5 times.

Ankle stretch

  • Sit with your legs stretched in front of you and your hands on the floor beside you.
  • Lean forward, keeping a straight back and then slowly bring your chest to the floor while keeping your feet flat on the floor.
  • Bend one leg at a time and reach for that knee with both hands until you feel a stretch in the back of that leg (this may take some time). Hold for 20 seconds before swapping sides so that both legs are stretched equally well (if one side is more tight than another).

Be sure you're doing these stretches before you squat.

You should be doing these stretches before you squat, not after.

Stretching is a great way to prevent injury and improve your range of motion, but it's even more effective when performed as part of your warm up routine. When you stretch before you lift weights, the increased blood flow will help warm up your muscles quicker, which means that they'll be less likely to tear or otherwise get injured in the process. Additionally, stretching beforehand will also allow for deeper squats by increasing flexibility in key areas like the hips and hamstrings.

Here are some important tips for stretching safely:


Stretching is a great way to take care of your body and prepare for squats. Remember, these stretches are just a starting point—it’s also important to warm up before squatting. If you get injured when doing squats or any other exercise, it’s best to consult a doctor or physical therapist for advice about what can be done next.