Heavy squats can leave your legs feeling so sore that even walking down the stairs becomes a challenge. This kind of post-training soreness is common, especially if you’ve pushed intensity, increased volume, or returned to squats after a break. Targeted mobility work can help ease discomfort, improve recovery, and support better squat performance over time.
Below, you’ll find the expert-selected GOWOD stretches that focus on the quads, hamstrings, adductors, and hips — the muscle groups that take the biggest hit during a squat session. Each video has been chosen to support quicker recovery and freer movement the next day.
After an intense squat session, it becomes very difficult to walk, sit down, and stand back up. We’re going to share our tips and secrets to help you recover more quickly and regain a typical walking pattern.
Here are the 5 exercises to do to recover from a squat session:
Delayed-onset muscle soreness is common after intense squat sessions. The squat recruits large muscle groups that respond strongly to high mechanical load, especially when you introduce:
Eccentric loading, which occurs as you lower into the squat, produces micro-tears in the muscle fibres. This is part of the adaptation process but often leads to soreness 24 to 72 hours later.
Squats use multiple large muscle groups throughout the lower body and core. When any of these tighten, soreness usually intensifies.
Mobility work doesn’t just ease soreness. It also contributes to improved movement quality. Addressing areas such as the quads, adductors, hips, and hamstrings can support:
Athletes often find that consistent mobility work makes squatting feel smoother, reduces stiffness between sessions, and supports overall training volume.
Athletes commonly use these routines to speed up recovery:
Combining mobility work with these habits often supports faster recovery and better readiness for your next strength session.
What helps the most when your legs are too sore to walk after squats?
Targeted mobility work can help, especially on the quads, hamstrings, and adductors. Light movement, such as walking, can also support with blood flow.
Is it normal for squats to make my legs extremely sore?
Yes. Squats load large muscle groups, so significant soreness is common after heavy training or increased volume.
Should I stretch before or after squats?
Dynamic mobility is often used pre-session, while targeted stretches such as the ones above are effective post-session.
Can stretching reduce muscle soreness?
Stretching can help reduce stiffness and support recovery by improving circulation and restoring comfortable range of motion.
Why do my quads hurt more than my hamstrings after squats?
The quads handle a large portion of the load, especially during the eccentric phase, which often results in greater soreness.
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