Which 3 body parts need to provide sufficient mobility for a proper squat?

• A. Ankle, knee, hip
• B. Neck, shoulder, elbow
• C. Wrist, ankle, knee
• D. Ankle, hip, spine

Answer: (B)

Mobility for a proper squat comes from three joints: the ankle, knee, and hip. The ankle needs enough dorsiflexion so the shin can move forward over the foot as you descend; without this, you’ll see compensations like rising onto the toes or rounding the lower back, which limits depth and form. The knee must flex and extend through a functional range to allow the knee to track over the toes and absorb load without collapsing inward or outward. The hip needs to flex and extend as you sit back and stand up, helping you lower with a reasonably upright torso and maintain a neutral spine; limited hip mobility often leads to excessive forward lean or pelvis tilting, which alters depth and stability. The neck, shoulders, and elbows aren’t the joints that provide the essential mobility for depth in a squat; they mainly influence brace and upper-body position rather than the core squat mechanics. Focusing on ankle dorsiflexion, knee tracking, and hip mobility will help you achieve proper depth and control, with cues like keeping weight midfoot, knees tracking outward, and chest up.