Day 19: Back Squat Mobility Exercises and Prep

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:


Welcome to Day 19 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on back squat mobility exercises and drills.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 19 - Back Squat Mobility Exercises and Prep

Today is day 19 of the challenge and we will be focusing on back squat mobility drills and exercises.


  • 10 Lateral Lunges
  • 10 Glute Bridges (2-3 second hold at top)
  • Back squatting for Heavy Sets

Lateral Lunges

If you are not comfortable using weight, please use a dowel as seen in day 1.

During the lateral lunge with weight, you should maintain the same spinal positioning as you did in day one. Said another way, if I held a dowel up to your back, there should be 3 points of contact. If you are unable to achieve this, regress back to using the dowel as seen in day 1.

Hold the kettlebell by the horns and keep it close to your chest. Think about pulling the kettlebell handles apart to improve your thoracic spine extension.

Glute Bridges

In the glute bridge, lie on your back with your knees bent and feet on the ground. Squeeze your butt and lift your hips off the ground.

Many people will over-use their hamstrings in this drill, so you can cue them to use their glutes by having them visualize straightening their knees as they lift their hips. This will activate the quads slightly and help to relax the hamstrings.

Back Squat

Now that we have prepared the hips and ankles with the lateral lunge and activated the glutes with the glute bridges, let’s back squat. Start with light sets and work up in weight over the 15-30 minutes.

What’s Next

Head over to Day 20.

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