Videos
Instructions
- Stand with feet slightly wider than shoulder-width apart.
- Lower into a deep squat position, keeping your heels on the ground.
- Place your elbows inside your knees and grip your feet or ankles.
- Push your knees outward using your elbows while keeping your chest up.
- Hold the stretch briefly, then straighten your legs as much as possible while maintaining grip.
- Return to the deep squat and repeat for reps.
Technical Tips
- Keep your back straight and chest lifted throughout the movement.
- Ensure heels remain flat on the floor at all times.
- Move slowly to maximize stretch and control.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you push the knees outward and deepen the stretch.
- Breathe steadily while transitioning between squat and stretch.
Medical restrictions
- Knee injuries or instability
- Hip joint pain or impingement
- Lower back issues such as herniated discs
Description
The Russian Babymakers exercise is a dynamic hip mobility drill designed to improve lower body flexibility, joint range of motion, and squat depth. Widely used in warm-ups and mobility routines, this bodyweight movement helps loosen tight hips, adductors, and glutes while promoting upright posture and better squat mechanics. Ideal for athletes, lifters, and general fitness enthusiasts, it aids in preparing the body for more demanding lower-body movements. Because it requires no equipment, it is accessible and easy to integrate into any training session, whether at home or in the gym. Performing this movement regularly can also help alleviate stiffness caused by sedentary lifestyles, enhance functional performance, and reduce the risk of injury during high-intensity workouts or heavy lifting. Its biomechanical simplicity and effectiveness make it a favorite in mobility programs, functional training, and rehabilitation protocols alike.
What are Russian Babymakers good for?
Russian Babymakers are excellent for improving hip mobility, squat depth, and flexibility in the glutes and adductors, making them ideal for warm-ups and mobility routines.
Can I do Russian Babymakers every day?
Yes, Russian Babymakers can be safely performed daily as part of a mobility or stretching routine to maintain or improve lower body flexibility.
Do Russian Babymakers help with squats?
Absolutely. Russian Babymakers improve squat form by enhancing hip and ankle mobility, allowing for a deeper and more stable squat position.
Are Russian Babymakers safe for beginners?
Yes, they are beginner-friendly as they use bodyweight only and focus on controlled, low-impact movement to enhance flexibility and joint health.
Do I need equipment for Russian Babymakers?
No equipment is required for Russian Babymakers, making them a convenient choice for home workouts or warm-ups without gear.