Joining our challenge, you’ll find out some great exercises to improve leg flexibility, which in turn can help improve your running performance.

Sign-up here

In order to continue running, improving or maintaining flexibility in your joints and muscles is part of the building blocks for movement. The problem is, you may not know where to start, which could make you feel frustrated if you’re wanting to maximise your time on stretches/flexibility routine so you can just get out there and run. 

Sign-up now to get started on your deep squat challenge and increase your leg flexibility (remind yourself that maintaining flexibility is also a good thing).

Watch the video or read more below:


What to Expect from the 8-Week Deep Squat Challenge:

  • You’ll find out why the range of movement and flexibility are important.
  • You’ll create a baseline measurement in week 1. This gives you an idea of the different areas to focus on – whether that’s the ankle, knee, hip or back (or all of them!).
  • Each week you’ll receive an email focusing on the different areas with 3 suggestions to try out.
  • Add the first suggested exercise to your routine – so each week you’ll be adding to your routine. If you’ve identified the need to target that body area (ankle, knee, hip or back) then add in all 3 exercises.
  • At the end of the 8-weeks, you’ll have a short flexibility routine for the legs, with optional extras if you’ve got time to add them.

8-Week Deep Squat Challenge Timeline:

Week 1 Set-up – why flexibility is important, foundations of movement, starting the challenge

Week 2 Ankle – 3 exercises. Add the first exercise to your routine as a minimum

Week 3 Knee – 3 exercises. Add the first exercise to your routine as a minimum

Week 4 Hip – 3 exercises. Add the first exercise to your routine as a minimum

Week 5 Hip – Yes, the hip is twice as it’s important. This week focuses on hip rotation and we’d strongly suggest adding all three of these suggestions to your routine (regardless of whether the hip was identified as an area of improvement in week 1)

Week 6 Back – 3 exercises. Add the first exercise to your routine as a minimum

Week 7 – Consistency and how to find it

Week 8 – Re-check your baseline measurement

Equipment Needed:

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

Who would benefit?

  • Runners keen on finding exercises to increase leg flexibility. Improving the range of movement could help to improve the efficiency of the muscles, which in turn can help with improving running performance.
  • Those able to commit time to daily exercises.
  • Those up for the challenge of creating/checking a baseline at the start, working on exercises during the challenge and then re-checking baseline at the end.
  • Knowing when to stop pushing yourself – if it’s sore or painful then stop.
  • Those with an open mind and happy to improve body awareness.

Who it’s not for:

  • Anyone with aches/pains that haven’t been assessed by a healthcare professional. You may need more specific advice or instructions.
  • Anyone with an underlying pathology that would stop them from completing the challenge or needing more specific advice e.g. rheumatoid arthritis.

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Deep squat is one of the exercises to increase leg flexibility, especially if you’re a runner. Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

© PhysioFit Health

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