Amanda Bisk, exercise psychologist and yoga teacher, recommends different stretches that make it easier to master your preferred technique. “Squats are one of the most common exercises we do, but often the one we can’t get quite right,” she writes on Instagram. “Whether you feel like you’re falling backward as you sit down, you can’t quite get your glutes to activate, or you suffer from knee pain, these stretches will help improve essential mobility in your ankles and hips.”
To better your squat form (and reap the move’s benefits) during any and all different types of squats, start incorporating these simple stretches into your routine. As your mobility improves, so will your ability to get the ultimate booty burn.
The best stretches for better squats, according to Amanda Bisk
1. Plantar fascia stretch
Not all stretches for squats are created equal. This one targets the arches of your feet since tightness in the area causes loss of mobility in the ankle and discomfort in the calf muscles. Ankle mobility is essential for getting deeper in your squat and also allows you to sit back and load your glutes rather than leaning forward when you squat, which increases pressure in the knee.
Tip: Hold for at least one minute. This stretch needs time. Start forward and then apply more weight, if you need it, by leaning back and eventually sitting up.
2. Ankle mobility
This stretch improves flexion in the ankle by releasing the Achilles and lower calf (soleus).
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Tip: Start with a static stretch, aiming to push weight down into your heel while pushing your knee forward. Add a rock forward and back to work deeper mobility. Hold for 10 long, deep breaths.
3. Deep hip and groin lunge
This stretch increases hip and groin flexibility to allow deep “sit back” in your squat, which activates your glutes.
Tip: Keep your belly button pulled in to increase hip opening and prevent “dumping” in the lower back. Hold for 10 deep breaths. Drop the knee out for last four breaths.
4. Forward fold to deep squat
This stretch improves hamstring and hip flexibility and also teaches external rotation of the hip joint (squeezing knees out) as you squat. This stimulates glute activation.
Tip: Keep your feet just wider than hip width with your heels grounded, and push your knees out using your elbows to press against your inner thighs. Only lower as far as you can while keeping your heels down. Once warmed up, hold the last squat for 10 breaths.
5. Full squat
Practice slow and controlled bodyweight squats focusing on sitting the hips back first, then grounding on the heels, keeping the chest up, and squeezing the knees out as you lower and stand up.
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Thanks to innovations in health and wellness tech, you don’t have to book an expensive lymphatic drainage massage to give your system a boost. Dry brushes, gua sha tools, foam rollers—they’re all readily available and more accessible than the cost of manual lymph work. And now, apparently, we can add “lymphatic drainage onesie” to the list of recovery tools out there that can potentially give your lymph nodes some love.
bioregulator medical expert at the BioMed Center in Scottsdale
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I was skeptical when I first heard about Heat Healer’s Activated Lymphatic Onesie ($200), a one-piece jumpsuit that claims to reduce bloating, improve recovery, and increase circulation just by wearing it. It sounded too good to be true. But as someone training for a 10k and traveling frequently for work, I decided to try it for 30 days—couldn’t hurt, right?
The timing was spot on—I was about to head to Mexico City for Marriott’s Masters of the Craft, a culinary competition where I’d be eating and drinking my days away watching a cook-off between Marriott’s top talent. If there was ever a time to test a garment promising to reduce bloating and improve recovery, this was it.
About the Heat Healer Activated Lymphatic Onesie
Heat Healer’s Activated Lymphatic Onesie is effectively a compression suit that amplifies your body’s natural detox system. Using what the brand calls “Antigravity Technology,” this onesie combines strategic compression and raised fabric patterns to stimulate lymphatic flow, helping your system clear excess fluid and waste while boosting circulation and oxygenation. Think of it as a wearable self-care tool for optimizing your body’s drainage network.
“Moving lymph allows your cells to breathe ‘freely’ and is akin to doing a biological oil change,” explains Jeoff Drobot, NMD, a bioregulator medical expert in Scottsdale. He adds we filter about 5 liters of lymph daily—equivalent to our total blood volume. When this system isn’t flowing efficiently, it can leave us feeling bloated, fatigued, and sluggish. However, with proper stimulation, like that provided by lymphatic drainage techniques (or in this case, the Activated Lymphatic Onesie), people often report improved energy levels, digestion, and even better sleep.
“Lymphatic onesies can be helpful after workouts to support recovery, reduce muscle soreness, and minimize swelling,” says Carrie Riley, lymphatic massage specialist and founder of Cincinnati Massage for Mental Health. “They’re also a great option for long flights, as they can help counteract fluid retention and improve circulation during extended periods of sitting. The same is also true for someone with long hours at a desk job.”
My review
What I love
Feeling better just by wearing a jumpsuit sounded great, but could it really deliver on its claims? I was determined to find out.
I can confirm that the onesie—a short-sleeved jumpsuit with leggings—provided immediate relief, starting from the very first wear; my body felt light and floaty as if I’d somehow shed fatigue buried in my bones. During my time in Mexico City, where I sampled everything from tequila to Michelin-star tacos, the onesie was a lifesaver. Between the elevation and rich meals, my body was working overtime, but slipping this suit over my skin back at my hotel brought me a sense of recovery I didn’t expect.
Photo: Author
Its benefits were even more apparent after an especially enthusiastic evening at Handshake Speakeasy (currently ranked as the World’s Best Bar). Normally, cocktails leave me bloated and shaky the next day. But, waking up in the middle of the night with the sense of an oncoming hangover, I crawled into the onesie and collapsed back into bed, hoping for the best. By morning, I was shocked by how much better I felt—so much so that I even took a class at a local fitness studio. During my 10K training, it became an essential part of my recovery routine, easing post-run fatigue and helping me bounce back faster—I like to think that it helped me hit my personal record on race day.
I found the onesie was also a game-changer for long flights. While bathroom breaks were challenging (airplane gymnastics, anyone?), its ability to counter travel-related gastro-stress made them worth it. Over 30 days, I wore it on eight flights and experienced a level of comfort I’ve never had before. It helps that the onesie is fashionable and easy to pair with sweats or oversized button-downs. While Dr. Drobot says that the lymphatic onesies such as Heat Healer’s pale in comparison to manual lymphatic drainage from a highly-trained practitioner, I appreciated that I could take it on the go with me.
What I don’t love
Getting into the onesie requires dedication, especially that first time. I followed the recommendation to size down, and although it wasn’t as tight as shapewear, I still performed an interpretive dance just to shimmy it on. Once it was on, the effort felt worth it, but the process was still tedious.
As mentioned, bathroom breaks presented another challenge, only from a logistics standpoint. Wrestling with the onesie in an airplane bathroom felt like an Olympic event. But as soon as I stepped out of the stall and felt its effects, I forgot the inconvenience.
Final thoughts
After 30 days of testing—from excessive evenings in Mexico City to 10K training and long-haul flights—I’m convinced it’s worth a spot in your recovery routine. While it’s not a miracle solution, the lymphatic onesie supported me through bloating, recovery, and even hangovers.
Riley offers some perspective for anyone considering a lymphatic drainage onesie, “Think of the onesie as a complementary tool rather than a replacement for professional care.” That said, while lymphatic drainage has anecdotal support and some research backing, the science around wearable tools like this isn’t yet conclusive. As always, consult your doctor before trying new wellness products, especially if you have any underlying health conditions or concerns. In the meantime, while I don’t foresee myself wearing my onesie every day, I will definitely be pulling it out on days I need a little pick-me-up.
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