8-week Deep Squat Challenge:
For Runners

Did you know that improving your leg flexibility could help with your running performance?

What do we Mean by Deep Squat?

A deep squat consists of a knee angle greater than 120 degrees, so your hips drop below your knees while trying to keep your feet flat on the floor. We, at PhysioFit Health, think it’s important because a deep squat can improve overall flexibility of the legs.

How to Improve your Leg Flexibility – Ideal for Runners

Sign-up to the 8-week Deep Squat Challenge

We (at PhysioFit Health) know that you as a runner will just be wanting to get out there and run. You may realise that you need to keep your legs flexible in order to do so, but like many, you may not know where to start.

Knowing a great leg flexibility routine can give you piece of mind to know that you’re focusing on the right areas and can continue to get out and enjoy your running. With experience since 2007 in the physiotherapy setting, we’ve helped many people like yourself to improve and maintain leg flexibility so they can get out and enjoy their runs.

If you’re unsure what exercises to focus on for your legs and want to stop worrying if you’re doing the right thing or not, then the 8-week challenge is for you.

We’ve created this to help you:

  • Get a baseline measurement to refer back to and check your progress
  • Create a plan from this measurement so you know which areas to focus on
  • Gain an understanding of different exercises that can help. You’ll start with one exercise and each week you’ll learn 3 new exercises for each area (ankle, knee, hip and back) which you can add to your routine (one as a minimum each week or all three)

Improving performance is about increasing your running efficiency. After completing this challenge, you’ll come out with a great routine for leg flexibility, and an understanding of which area you need to work to maintain in the future.

Sign-up now and get started on your challenge today.


What is the Deep Squat Challenge

The 8-Week Deep Squat Challenge is an online workout program which focuses on the importance of range of movement and flexibility in the legs which will help with improving your running performance.

It’s FREE to sign up!

Sign-up to the challenge and we’ll send weekly emails with instructions in!

  • Week 1 – Check your baseline and start with one exercise
  • Week 2 – ankle: 3 exercises that will target the ankle
  • Add in the first exercise as a minimum or all three
  • Week 3 – knee: 3 exercises that will target the knee
  • Add in the first exercise as a minimum or all three
  • Week 4 – hip: 3 exercises that will target the hip
  • Add in the first exercise as a minimum or all three
  • Week 5 – hip (again – because we think it’s important!): 3 exercises that will target the hip
  • Add in the first exercise as a minimum or all three
  • Week 6 – back: 3 exercises that will target the back
  • Add in the first exercise as a minimum or all three
  • Week 7 – We’ll discuss how to build in habits to maintain what you’ve gained here
  • Week 8 – Check your progress


Who would benefit?

  • Runners keen to improve their running efficiency. Improving the range of movement helps to improve the efficiency of the muscles, which in turn improves running performance.
  • Anyone able to include short exercises into their daily routine.
  • Individuals willing to create/check their baseline at the start, work on exercises during the 8 week challenge and then re-check at the end.
  • People that know when to stop pushing themselves – if it’s sore or painful then please stop.
  • Those with an open mind and keen to improve their body awareness.

Who’s in not for?

  • Anyone with aches/pains that either haven’t been assessed by a healthcare professional or have and whose advice would conflict with this challenge.
  • You may need more specific advice or instructions.
  • Anyone with a known problem that would stop them from completing the challenge or needing more specific advice.

Equipment Needed

  • Foam Roller
  • Spikey-massage ball
  • Theraband(s) – strong one preferable

8-week Deep Squat Challenge

Questions you may have about the challenge

Is this for me if I can do a deep squat just fine?
  • Even for those of you who are able to do a deep squat (kudos to you), it’s worthwhile to go through the challenge to see if there are any areas you can improve on further. Even if you tick all the boxes for flexibility, it’s good to know what to do, so you can maintain your range of movement. Over time, the range of movement in different areas of the body can reduce without you being aware, so it’s good to stop this decrease when you can (as soon as you can).
  • Note on hypermobility:
  • Some of you may be hypermobile, in which case, the range of movement isn’t an issue for you. Hypermobility is something this challenge doesn’t go into and typically, you’ll need more strength and endurance rather than range of movement exercises. If you’re unsure whether you’re hypermobile, then you can always book an appointment with your healthcare professional to get checked out.


Will I be squatting with weights?
  • This challenge isn’t about being able to squat under any kind of load or weight. It’s about being able to squat down, comfortably and stay there for a period of time. It’s not a strength or body-building challenge, it’s about improving (or possibly maintaining) your range of movement at your legs.
How will this improve my running performance?
  • We’ll go into the importance of range of movement in the first week of the challenge and how making sure you’re flexible is the foundations/building blocks for improving. If the joints and muscles are as flexible as they can be, it means the muscles can be more efficient when they’re activated. One way to test yourself is to make a note of a specific run (personal best in completing a distance or your average speed), do the challenge for 8-weeks and then re-check to see how you’re doing.


What if I’ll never be able to get down into that deep squat position?
  • Challenge yourself with this belief to see if it really is true. What do you think is stopping you from getting into that position? You can break the exercises down into manageable chunks and work on consistency and you may be surprised at what your body is capable of doing.

Are you ready to take the challenge?