This is the concluding article of the two-part series on how to build a better squat. Hopefully, most of you who read last week’s article will have assessed yourself using the Functional Movement Screen demonstrated in the online videos at the Bermuda Sun website.

After you have established your score on the Deep Squat assessment, it’s time to go ahead and correct your squatting pattern. If you successfully managed to record a three, then you have a perfect squat and I encourage you to progress this movement by performing more advanced variations like Single-Legged Squats, Overhead Squat with Barbell and even some Olympic Lifts.

If you are like most gym-goers, you would probably have scored a 2, 1 or if you experienced pain, even a zero. If this is the case then I strongly advise you to mobilize the joints of the body using the moves shown in the online videos. 

Just to recap, that would be ten repetitions of each of the following:

• Loosen the Ankles

• Stretch the Calves

• Open up the Hips

• Get in a Deep Squat

• Mobilize the Upper Spine.

Remember, only once we have mobilised then we can stabilize. The above mobility drills will loosen up your ankle, hip and upper spine. Now, you can get to work on stability exercises with your new-found movement!

The stability exercises should be performed in the following order:

• Kneeling Squat

• Squat with Pole

• Sumo Squat to Stand

• Front squat

These exercises start off pretty easy and get progressively more difficult. Perform about 15-20 repetitions and work through exercises 1-4. When the exercise gets does easier then move on to the next one. 

After a few weeks of performing these mobility drills and working through the stability exercises, it’s time to reassess the Deep Squat.

You should notice a huge difference in your range and ease of movement and have made giant strides to building a better squat. No smith machine and no fancy stuff balancing on Swiss balls.

I perform functional movement screening with all my coaching clients. The Deep Squat is just one of seven movement tests!

Enjoy building a better squat. 

Colin Ayliffe is a certified personal trainer and holistic lifestyle coach with over 10 years experience in training clients. He graduated from the University of Surrey with a Bachelor’s Degree in Sport Science and is also a CHEK practitioner, golf biomechanic and is accredited by the
National Academy of Sports Medicine.

Colin now blogs at


Kneeling Squat: 

Kneeling Squat from Coconut Fitness on Vimeo.

Squat with Pole:

Squat With Pole from Coconut Fitness on Vimeo.

Sumo Squat to Stand: 

Sumo Squat to Stand from Coconut Fitness on Vimeo.