Improve your squat with these 3 moves...

I wanted to share something fun with you—my latest article was just published on BoxRox, one of the world’s largest functional fitness magazines!  

 3 Foam Rolling Moves to Improve Your Squat 

If you’ve ever felt tight hips, cranky knees, or depth limitations in your squat, this piece breaks down three fascia-focused moves that can make a huge difference. We don't want you to have to rely on props to lift your heels or a smith machine forever 

And speaking of better movement throughout the lower body…

Session 1 of the NeuroFascia Integration Series (focused on the pelvis) was incredible.
Side note: If you have no idea what I'm talking about, it's my virtual collaboration series with Dr. Monica Lesslie, a neuroplasticity pioneer who helps reset movement through nervous system work called CFR.

Here’s what some of the participants had to say:

“I felt amazing after doing this. My hip flexor on the right side has a tendency for tightness and sharp pain and it feels looser, like there’s more space. I’m super happy about this.”

“My voice dropped an entire octave. I feel so calm right now.”

“I went for a walk afterwards and it felt so free and easy. I can’t wait for session #2!”

Even if you missed the live session, you can still get the full recording or sign up for the whole series and join us for the next two sessions (plus bonus content!).

 Session 2: The Feet & Ankles

This one’s perfect if you’ve ever dealt with:

• Ankle sprains

• Foot pain or plantar fasciitis

• Tight calves or limited ankle mobility

• Or just want to move, run, and balance with more ease

Fun fact: when Monica and I practiced this session earlier this week, I couldn’t believe how much more control I felt in my hip muscles afterward—just from working the feet! I went to Barre class feeling like I was able to execute perfect form (for once in my life lol) .

You can join a single session or the full three-part series, and everything’s recorded with lifetime access.

 Click here to learn more and join us.

Can’t wait to see what transformations come out of this next one.

• What are the best foam rolling moves to improve squat depth?

  The best foam rolling moves for squat depth are the ones that target the tissues restricting hip, ankle, and knee mobility. Fascia-focused release work can help improve tissue glide, reduce stiffness, and make it easier to access a deeper, more comfortable squat.

• Can foam rolling help improve squat mobility?

  Yes. Foam rolling can help improve squat mobility by reducing fascial restriction and helping the lower body move more freely. When the hips, calves, feet, and surrounding tissues have better mobility, it often becomes easier to squat with more depth and better control.

• Why do tight ankles and hips affect my squat?

  Tight ankles and hips can limit how well your body moves through the squat pattern. Restricted ankle mobility can make it harder to keep your heels down, while hip restriction can affect depth, alignment, and overall comfort in the movement.

• Can foot and ankle mobility improve squat form?

  Absolutely. The feet and ankles are the foundation of the squat, and restrictions there can affect balance, depth, stability, and lower-body mechanics. Improving foot and ankle mobility can create better movement all the way up the chain.

• Why do I need heel lifts to squat properly?

  Needing heel lifts often points to limited ankle mobility, foot restriction, or lower-body movement compensations. While heel elevation can be a helpful short-term tool, improving fascia, foot function, and ankle mobility may help you build a stronger squat pattern without relying on props.