Instantly improve your squat with this Dynamic Flow drill.

The deep squat pattern is very important for us as mountain bikers. Besides being a fundamental movement pattern that will serve you well off the bike, it is also essential for strong standing pedaling posture.

In fact, improving the squat pattern is one of the most important things you can do to help you get your hips and shoulders into better position when hammering up a climb. And having a bad squat pattern is one of the main reasons your average rider finds standing pedaling to be difficult.

If you have trouble getting down into a deep squat position then this dynamic flow routine will help a lot. Use this routine on a daily basis for increasing mobility or as a warm up for a workout that has you focusing on your squats.

Please note that this routine is from the book Athletic Body in Balance by Grey Cook. Check that book out if you want to get some great insight in to how you move and how that affects your riding.

If you’re like most riders – myself included – then hours on the trail make it tough to stay mobile and moving well. Use this routine to instantly help improve your squat mobility and keep you moving well.

If you have any questions about this Dynamic Flow Drill or have any mobility drills you’ve found helpful for improving your squat mobility please post a comment below, I’d love to hear them.

And if you likes this Dynamic Flow Drill then please click one of the Like or Share buttons below to help spread the word, I’m sure you know at least one rider who could benefit from improving their squat mobility.

BTW, improving your mobility is one of the most powerful things you can do to improve your performance and decrease nagging aches and pains. It is a focal point of every training progam I create and I also have a group of follow-along mobility routines that target common problem areas in riders.

If you have problems with your ankles, knees, hips, low back and/ or shoulders brought on by a lack of mobility then you’ll want to check them out. I think that these Mountain Bike Mobility Videos will literally change the lives of a lot of riders as it helps them discover that they can not only move better but also move pain free.

Until next time…

Ride Strong,

James Wilson

90 Day MTB Skills & Fitness Program

90 Day MTB Skills & Fitness ProgramLearn how to permanently fix the bad movement habits that are really keeping you from improving your mountain bike skills. It isn’t “bad technique” that’s stopping you from improving your mountain bike skills. This program will fix the real cause - bad movement habits you don’t even realize are holding you back on the trail. Improve your performance and safety on the trail in just 90 days with the only workouts designed to integrate mobility, strength and skills drills.
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  1. Allison O. says:

    Hi James. I have a very bad knee and great difficulty going into squats with < 90 deg angle of knee (between thigh and lower leg). Is the very low squat position that you show in many videos optimal for bike mobility/strength? If so, why? Are there any other excercises I can do to mirror the benefits of this deep squat or should I just stick to squatting to 90 deg (of course while maintaining proper position)? I really enjoy your videos. Thinking about starting one of your training programs soon! Thank you!

    Reply • October 16 at 1:56 pm
    • bikejames bikejames says:

      I’ve found that “bad knees” often means “bad hip movement”. If you aren’t driving your squatting pattern from your hips then your knees will take a beating. Being able to squat all the way down is a normal, basic human function and not being able to is an indicator of serious mobility and core stability issues. The more functional you are as a human being the better you can perform on the bike and the fewer overuse injuries you’ll suffer.

      Here is a video I shot a while back on how to squat from your hips and not your knees, check it out and let me know if it helped.


      Reply • October 18 at 3:26 pm
  2. Lionel says:

    It really remember me my yoga flow mouvement! Great to see it with special “tools” 😉

    Reply • January 9 at 6:41 am
  3. guthrie gillings says:


    How do I get my arms to go straight up when in the squat? They go more forward than up… Is it crappy mobility with my my thoracic spine or shoulders?

    Reply • January 10 at 2:39 pm
    • bikejames bikejames says:

      Yeah, it is just an indicator of a mobility gap in one of both of those areas. You can do some stuff specifically for the shoulders to speed the process up but this sequence will help as well, it will get easier the more you do it.

      Reply • January 11 at 2:29 pm
  4. The link in the says the page has been moved when I click on it. Nice drill.

    Reply • January 24 at 5:23 pm
  5. dave-0 says:

    Another brilliant series of Mountain bike specific movements James.
    Mobility training like this makes you better !
    IMHO, this is the type of training you need to do more of to really improve riding skill and endurance… James does a nice job of putting it all together so you can take these movements straight to the trail. Keep it coming ! more more more !

    Reply • March 17 at 3:34 pm

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