Why Can’t I Squat Deeper? A Real Case from the Clinic

A few weeks ago, someone came in and said:

“My squat just stops at a certain point. I’m not in pain, but I can’t go lower—and I’ve tried stretching everything.”

Let’s call him Alex.

Alex is a 42-year-old who trains 3–4x/week and wanted to improve squat depth without sacrificing form or irritating his knees. He’d been told his hips were “tight” and had spent months foam rolling, stretching, and doing mobility drills—but nothing changed.

Here’s how we worked through it—and what you can learn from it.

The Backstory

Alex wasn’t dealing with a true injury. No sharp pain, no swelling, no red flags.

But every time he squatted, he felt a block at parallel—like something just wouldn’t allow him to go deeper. And when he did force it, his back started picking up the slack.

He’d tried:

• Hip openers

• Ankle mobility drills

• Stretching his quads and glutes daily

• Shoes with a bigger heel

Still stuck.

The Assessment

We ran a quick movement screen. Here’s what showed up:

• Limited ankle dorsiflexion (more than he realized)

• Pelvis dumping forward early in the descent

• Lack of core bracing once he got below 90°

• No major red flags on hip range of motion

So the issue wasn’t just about mobility—it was about control and coordination.

The Fix

Instead of more stretching, we shifted focus to:

• Heel-elevated goblet squats with slow eccentrics

• Wall-supported squats to train deep position with upright posture

• Tempo split squats to improve hip control and unilateral strength

• Core work (dead bugs and carries) to improve trunk position under load

• Targeted ankle mobility paired with activation drills

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We also backed off heavy back squats for 2–3 weeks and built everything around control in the bottom position.

The Outcome

Within 3 weeks, Alex hit a deeper, more controlled squat—without low back tension or knee discomfort. And he didn’t just improve depth—he felt more stable and powerful throughout the whole range.

He didn’t need to “loosen up.” He needed his system to work together.

What You Can Take Away

If your squat feels stuck, ask yourself:

• Is it really a flexibility issue?

• Or is it about control, load management, and how your joints are working together?

You don’t always need to stretch more—you might just need a better plan.

At OLO Physical Therapy and Wellness, I help active adults figure out what’s actually limiting their movement—so you don’t waste time trying to “loosen” something that isn’t tight.

Reach out if your squat’s been feeling stuck or uncomfortable. Let’s get to the root of it.

Keep lifting strong,

Joe