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I think everybody should be able to 3rd world squats!
2 years ago I couldn’t squat below parallel, today I can squat hamstrings to calves but still got a lot of work to do.
You just need to focus on ankles, knees and hips.
Smashing the quads, rectus femoris and high adductor helps tremendously.
And working on hip flexion, smashing the gut, hip flexors, tfl, glutes.
Awesome, thank you.
I think it’s mostly ankles, because almost everybody has a better squat with the heel elevated!
But the akles are very hard to improve if you are restricted.
If you have a tendency to fall backwards or round your back it’s probably ankles and/or hip flexion.
But if you want to really squat like kelly you also need good hip rotation in flexion and abduction, smashing these muscles will also help with that. You can also do the Olympic Wall Squat kelly uses a lot.
But than you also need to look at the hip capsule. IR in flexion is restricted by many people so doing banded distractions pulling the femur back or to the side with the leg in internal rotation will help!