3 Foam Roller Moves to Improve Your Squat

Your new secret weapon for crushing your squats!

Proper fascia release with a foam roller can help by addressing these top limitations:

• A lack of ankle mobility

• Difficulty moving the pelvis into flexion/extension

• Inability of the glutes to fire at full force

Follow along for a simple explanation of three foam rolling moves - calf release, quad release, and glute release - that can help improve mobility over time, enable you to drop lower into your squat, and execute better form.

• Can foam rolling improve squat depth?

  Yes. Foam rolling can significantly improve squat depth by releasing restricted fascia that limits ankle mobility, hip movement, and pelvic control. When fascia is hydrated and able to glide, your body can move into a deeper squat with better alignment and less compensation.

• How does ankle mobility affect squat form?

  Limited ankle mobility is one of the most common reasons people struggle to squat deeply. Tight calf fascia restricts ankle dorsiflexion, forcing the torso to lean forward or the heels to lift. Releasing calf fascia with a foam roller helps restore ankle range of motion and improves squat mechanics.

• Why do tight quads make it hard to squat properly?

  Tight or restricted quadriceps fascia can pull the pelvis out of neutral, making it difficult to move smoothly through hip flexion and extension. This often shows up as low back strain or getting “stuck” at the bottom of a squat. Quad fascia release helps restore pelvic balance and fluid movement.

• Can foam rolling help activate the glutes during squats?

  Yes. Fascia plays a major role in muscle activation. If the fascia around the hips and glutes is restricted, the nervous system may limit glute firing. Releasing this tissue allows the glutes to contract more fully, improving power, stability, and control during squats.

• How often should I foam roll to improve squat mobility?

  Many people notice immediate improvements in mobility after foam rolling, but lasting change comes from consistency. Foam rolling 3–5 times per week—especially before lower body workouts—helps create long-term improvements in squat depth, form, and comfort.