This chart details the best core exercises for achieving a firmer, more fit midsection to support overall movement and a strong back. The abdominals, hips, and lower back are equally important for transmitting and generating forces between the lower and upper body.
What is Essential Core Training?
Core training is the foundation of great athletic performance. The core muscles splint the entire trunk and torso. Known as the lumbo-pelvic-hip complex, the core consists of over 29 pairs of muscles working together to stabilize the spine, pelvis, and hips for all movement.
The core is made up of two layers. The deepest layer consists of muscles that stabilize the spine. They are the transversus abdominis, multifidi, medial quadratus lumborum, pelvic floor and diaphragm muscles. The second layer consists of the rectus abdominis, external oblique, internal oblique, erector spinae and lateral quadratus lumborum muscles. They flex, extend, and rotate the spine. Both layers work together to create a strong core, allowing you to enjoy every sport and activity.
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Could you comfortably sit in a deep squat for 30 seconds? If the answer is no, you’re not alone. As we spend more time sitting in chairs and less time moving, many of us lose one of the most fundamental human movements.
A deep squat—with your knees fully bent, hips close to the ground and heels planted firmly on the floor—is one of the most natural human movements. Around the world, people of all ages still use this position for eating, playing with children, gardening, socializing and household chores. While I’m certainly not suggesting you give up your favorite chair, practicing deep squats regularly is one of the best ways to improve hip mobility, ankle flexibility and lower-body strength.
Sinking into a low squat requires good mobility through the hips, ankles, hamstrings and glutes. It also demands strength in the lower legs, core and back to maintain proper posture. For most people with healthy knees, deep squats can strengthen the muscles, ligaments and connective tissues that support the joints while improving balance and functional movement.
One of the biggest limitations to a comfortable deep squat is restricted ankle mobility. To squat low, your ankles must bend—a movement known as dorsiflexion—which allows your shin to move forward over your foot. Limited dorsiflexion doesn’t just affect your squat; it can also impact walking, running, balance and overall athletic performance.
Two important calf muscles, the gastrocnemius and soleus, often become tight from prolonged sitting or repetitive activities. These muscles connect to the heel through the Achilles tendon and play a major role in ankle mobility. When they’re stiff, reaching a deep squat becomes much more challenging. Regular calf and ankle mobility exercises can make a noticeable difference in gait and movement quality.
One of my favorite ways to improve squat depth is by using a TRX Suspension Trainer. Holding the straps provides support and balance, allowing you to relax into the position and explore a greater range of motion than you might achieve on your own.
TRX deep squat mobility warm-up
TRX Deep squat
Set the TRX straps to mid-length and hold the handles for support. Sink into a comfortable deep squat, keeping your heels on the floor. Gently sway side to side and shift your hips forward and back to encourage movement through the hips and ankles. Hold the position for 20–30 seconds, then stand and repeat 3–4 times.
Shift your weight forward and backwards to deepen the stretch and mobilize the ankles
The ability to move well is something we often take for granted—until it becomes difficult. Spending just a few minutes each day practicing the deep squat can improve mobility, make everyday activities easier and help you stay active for years to come.
