Two-legged knee squat

The aim of the two-legged knee squat is to improve mobility in several joints and muscles at the same time. The player stands with his feet hip width apart, the soles of the feet on the ground and squats as deep as possible. The depth is determined by the player's ability to maintain contact between the soles of his feet and the ground without raising his heels. Common limitations when performing this exercise are impaired mobility of the thoracic spine, weak trunk, tight calf muscles and impaired ankle movement.


  • Knees should be directly over the feet without raising your heels from the ground.
  • The abdominal muscles should be engaged to provide greater stability for the back.