Tight hips? Can't hit a deep squat? Try this before you stretch.

If your squat bottoms out high, your knees cave in, or your low back rounds, you don't necessarily need more stretching. You need your hips to be strong in the positions you're trying to use.

Try this 3-move warm up before squat day: 90/90 hip switches (8 reps per side) to wake up internal and external rotation; goblet squat with a 3-second pause at the bottom (2 sets of 5) to teach your body to relax and own the deep position; and Cossack squats (6 per side) to build strength end-to-end through the hip.

Do this consistently for 3 weeks before changing your shoes, your stance, or your soul. Most people unlock their squat just by training the position they've been avoiding.