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  • Coach Matt Pippin

How To Squat Deeper And Get Out Of The Hole

Everyone wants to not only have a big squat, but a deep squat… am I right?

Today, I’m going to show you how to not only get deeper in your squat safely, but also how to increase force production in the hole so you can finally blast through that pesky sticking point.


Being comfortable in the bottom of a squat is crucial for pushing big weight. This part of the lift is where you have the least amount of mechanical leverage and is also where most injuries take place. So today we’re going to utilize isometrics with an exercise called Hip Flexion PAILs and RAILs to increase your ability to explode out of the hole while maintaining a beautiful spine.


The only equipment you’re going to need is something the size of this toothbrush holder. Items that work are thick magic markers, massage rolling sticks, or anything that’s around 3/4” to 1” in diameter.

The purpose of the object is to teach you how to disassociate your lower back from your hips. When most people go into hip flexion their lower back starts to round, (aka butt wink). This means your lumbar spine is moving under load which can be a big problem. Divorcing the lower back from the hips will allow you to keep that neutral spine so you can avoid some serious issues.

Get step-by-step coaching on this exercise in the video above.


  • You can perform this exercise 3 times per week with a day in between. I prefer doing on the day i’m squatting as it’s great to warm up the hips and prime the body for squats.

  • To progress with this exercise, you would hold the stretch for 90-120 seconds, push away from the chest for 20-30 seconds, pull toward the chest for 20 seconds, and then hold the stretch for another 90-120 seconds. And remember, your range of motion is going to increase so you’re always progressing by attacking a new range of motion.


If you want to safeguard those hips from all this heavy weight you’re going to be lifting, check out my Sticky Hips Cheatsheet that helps you pinpoint where tight, sticky hips are coming from so you can take action on any existing issues or ones that may be lurking.



Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

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