Slow squat
Mobility · Learning · in reps
Why it helps your running
Opens up your hips, knees and ankles together, with no load, before the movements that matter.
- You'll need
- nothing: just your bodyweight
- Tempo
- 4 s down, 1s pause, 2 s up
How to do it
- Lower for 4 seconds, as deep as your ankles allow, heels on the ground.
- Pause for a second at the bottom, then drive back up through the floor.
- Knees track in line with your toes.
Common mistakes
- Your heels lift off at the bottom.
- Your back rounds as you go down.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.