Stephen Goses Strength & Mobility Coach

4 Mobility Drills to Develop Your Deep Squat 🐒

Your squat requires mobility from the ankles, knees, hips, spine and shoulders (plus the strength and control to actually use that range)

Here are 4 drills I was playing around with the other day that felt amazing!

Use these as a 5-10 minute primer before training or as a standalone mobility session.

Save this for your next squat session and send it to someone trying to unlock their deep squat. 🐒🤝




1. Narrow-Stance Deep Squat Plate Holds

The narrow stance challenges your hips through more internal rotation while the plate acts as a counterbalance, allowing you to stay more upright.

You’ll feel this through the core, spinal erectors and mid-back while working deeper into the squat.

2. Seiza Squats

A great way to expose your quads, knees and ankles to deeper ranges.

Getting comfortable in the Seiza position can be a valuable stepping stone toward better lower-body mobility and a deeper squat.

3. Kneeling Halos

Don’t overlook your upper body went looking to develop a deeper squat.

Kneeling halos combine shoulder movement with thoracic mobility, helping you develop the upper-back and shoulder range needed to maintain a strong, upright squat position.

4. Overhead Squat Get-Ups (BONUS CHALLENGE)

Can you get down to the ground and back up without using your hands? Once you have built deeper range it’s time to put that range to good use and express it through movement.

How to develop elite-level front-plane mobility ⚡️

If you want serious wide-stance mobility, unlock deeper positions like the side splits, or better lateral movement for sport, you need more than just stretching your groin/ adductors.

You need to build the entire system.

1. Build your foundation
Start with bent-leg positions like the Horse Stance.

It’s a great starting point for developing strength, control, and range in the frontal plane before progressing into deeper positions.

2. Understand the role of the sagittal plane
Wide-stance mobility isn’t just about moving side-to-side.

Your hips still need to flex, extend, and hinge.

A strong sagittal-plane foundation gives you the control and capacity to access deeper frontal-plane ranges.

3. Train the short range
Don’t just chase the deepest stretch you can find. Strengthen the short range too.

Building strength and control on both sides of the range helps you develop better awareness and ownership of your hips.

4. Train internal + external rotation
Your hips need to rotate inside wide positions.

Developing both internal and external rotation gives you more options to move, adapt, and control your position.

5. Don’t forget lateral flexion
Side bending is often completely overlooked when developing frontal-plane mobility.

Training lateral flexion helps you explore movement through the spine and QL while building tolerance and control in side-bending positions.

Comment “RANGE” and I’ll send you the exact routines I use to unlock deeper range in the front plane. 🤝

Comment “RANGE” and I’ll send you the exact routines to start developing these qualities 🤝

If you’re a combat athlete, mobility isn’t just about being able to touch your toes or sit in a deep squat.

You need mobility that you can actually use and meets the demands of your sport.

These are 5 qualities I’d prioritise for most combat athletes:

1. Hip Internal & External Rotation
Essential for kicking, pivoting, changing levels, grappling positions and creating force through the hips.

2. Ankle Dorsiflexion
Better ankle range can improve your ability to shoot, squat, move through stances and maintain strong positions without compensating through the knees or hips.

3. Spinal Mobility
Rotation, flexion and extension are all important for striking, grappling and absorbing force while maintaining control.

4. Deep Squat Competency
It’s not just about how deep you can squat. It’s about having the strength, control and mobility to own that position.

5. Shoulder Overhead Mobility + Rotation
Important for punching, framing, posting, grappling and maintaining healthy shoulder mechanics through a huge range of motion.

Master these 5 and WIN 🏆

Together, they can improve your ability to strike, grapple, change levels, absorb force and move efficiently while reducing unnecessary compensation through the knees, lower back and shoulders.

Focus on building strength and control through these ranges to meet the demands of your sport.

Comment “RANGE” and I’ll send you the exact routines to start working on these qualities.

The shoulder is one of the most adaptable and complex joints in the body…but also one of the easiest to neglect.

You need to develop these 6 Physical qualities:
✅ Rib cage + spine mobility
✅ Movement variability
✅ Push + pull strength
✅ Explosive force production
✅ Task-specific strength
✅ Strong supporting structures

Most shoulder issues don’t come from one thing… They come from missing physical qualities. Neglect one or the other, and your shoulders may be left vulnerable…

Comment “SHOULDERS” and I’ll send you access to my Range Rebuild program filled with various shoulder rebuild protocols 🤝

🔥 Range Rebuild is LIVE! 🔥

If you're tired of feeling stiff, restricted, and one workout away from another flare-up... This program was built for you.

👇 Click below to get started
https://range-boundless-launch.lovable.app/

Inside Range Rebuild, you'll unlock:
✅ A Complete 4-Week Starter Mobility Program
✅ Structured Mobility routines for the Hips, Spine and Shoulders
✅ Step-by-step progressions for every exercise
✅ Full video demonstrations and coaching cues
✅ Beginner-friendly and suitable for all fitness levels
✅ A proven system to build strength in your weakest ranges
✅ Access to the private Range Rebuild community for support and accountability

PLUS BONUSES:
👉 Lower Back Rebuild Protocols
👉 Knee Rebuild Protocols
👉 Shoulder Rebuild Protocols
👉 Ankle & Foot Rebuild Protocol
👉 Injury Recovery Guide
👉 10 Principles That Will Instantly Improve Your Mobility Training
👉 Access to the Range Rebuild SKOOL Community
👉 30-Min Mobility Evaluation Call with Coach Stephen

This isn’t another mobility challenge you’ll forget about in a week. It’s the foundation for rebuilding a body you can trust again.

No random stretching. No guesswork. No jumping between YouTube videos trying to figure out what to do next.

Just a clear, progressive system to help you build a body that’s strong, mobile, and resilient. 💪

And the best part? For less than the cost of one physio appointment, you get lifetime access to the entire program.

This is the exact approach I’ve used with everyone from complete beginners to athletes dealing with recurring pain, stiff hips, tight shoulders, cranky knees, and bodies that just don’t feel the way they used to.

After years of my own injuries, setbacks, and thousands of hours studying strength, mobility, rehabilitation, and performance, I realised something important:

Mobility isn't just about getting into a position. It's about becoming strong enough to own it, and feel confident in it.

Flexibility without strength is fragile.

Strength without mobility is limited.

The goal is a body that can:
👉 Move freely
👉 Handle load
👉 Train hard
👉 Recover better
👉 Trust itself again

That's exactly what RANGE REBUILD was designed for.

To celebrate the launch, I’m keeping the program at the lowest price it will ever be for early members who join now. 🔥

If you’ve been putting off working on your mobility because you didn’t know where to start… this is your sign.

👇 Tap below and join the first wave of Range Rebuilders.
https://range-boundless-launch.lovable.app/

Thank you to everyone who’s supported this journey so far. I genuinely can’t wait to see the transformations that come from this community!🙏

- Coach Stephen