Last week I wrote about fillers—what they are, why I like them, and how I use them on deadlift days. If you missed it, you can catch up. The post seemed to resonate, so I’m expanding the idea to how I use fillers with other common exercises. Today: squats.
Filler Up
Fillers are a versatile way to tailor a program to someone’s injury history or mobility and stability needs. This isn’t meant to be a complete list, but a practical starting point. Fillers also offer a great opportunity to tailor a program to the individual.
Quick aside: when writing training programs, there are more similarities across athletes than differences. Too often, coaches make things more complicated than necessary. In many sports, the core demands are very similar; the differences come down to how each movement pattern fits the person’s goals, injury history, and ability level. Rather than chasing “sport-specific” training, a more accurate framing is “people-specific training.” That’s a topic for another day. For now, fillers are a solid way to add customization to a plan.
FILLERS FOR SQUATS
Like the deadlift, the squat has multiple moving parts the body needs to access. Starting from the ground up, the body relies on:
– Ankle dorsiflexion
– Hip flexion, plus some hip internal rotation
– Thoracic (T-spine) extension
– Shoulder mobility (especially external rotation for back squats)
– Core stability and lumbo-pelvic control
Here are a handful of fillers to consider:
1) Hip Flexor Mobilization with Internal/External Rotation
The classic wall hip flexor stretch remains a favorite, but this Dean Somerset-inspired variation adds a useful twist. Squatting requires hip flexion and often some internal rotation, so doing this between sets can help loosen the hips. Focus on moving the hip, not just your lower back. Put a hand on your ASIS and guide it toward and away from your opposite knee to help open the pelvis. It doesn’t take a lot of range, but it can free up the hips. Do 5 reps per direction per side.
2) Seated 90/90 Hip Switch (Progressions)
This drill targets both hip internal and external rotation. Keep your chest up and your feet flat. Progressions: 1) supported with hands; 2) unsupported; 3) add end-range hip internal rotation on the trail leg (don’t crank your QL); 4) a more challenging option. Aim for 5–8 reps per side, depending on progression. More reps with hands supported; end-range hip IR is tougher.
3) Side-Lying Open Book
A straightforward drill to open the chest and improve mid-back mobility. Lie on your side with a foam roller (or block) under your top knee to prevent excessive lumbar rotation. Start with hips and shoulders stacked, then open your top side by following your hand with your eyes. Keep your belly button from moving. Do 5 reps per side.
4) Pec Stretch with End-Range Lift Off
From the Prehab Guys, this drill supports the shoulder mobility needed for back squats—especially humeral abduction and external rotation—and helps with posterior tilting of the scapulae. Do 3–4 reps per side.
Bonus thought: a little humor can help—Dementors tend to steal squat depth, so keep your focus and stay grounded.
