> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Deep squat

> Beginner · Dynamic · Bilateral. Strength, flexibility

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Also known as: Full squat, Asian squat.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 17 s |

## Technique

1. Go all the way down until your thighs are compressed against your calves.
2. Go down in a controlled manner, without falling quickly into the bottom position.
3. Feet stay flat on the ground, with your weight evenly distributed on them.
4. Knees stay out: do not let them cave in when you go down, but pull them out with your glutes (butt muscles). They should be aligned with your toes when going forward.
5. Ideal feet width and angle depends on your body mechanics - play with different positions to see what works best.

## Muscles

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Hamstrings</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Quadriceps</li></ul></Card>
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</div>

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  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

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  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Hamstrings</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Hip adductors</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Gluteus maximus
  * Semitendinosus
  * Semimembranosus
  * Biceps femoris (long)
  * Rectus femoris
  * Vastus medialis
  * Vastus intermedius
  * Vastus lateralis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-standing" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" alt="Ground (standing)" noZoom className="m-0 w-full h-full object-contain" width="244" height="268" data-path="images/equipment/q029.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (standing)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/quadriceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Quadriceps</a><a href="/collections/strength/hamstrings" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hamstrings</a><a href="/collections/strength/glutes" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Glutes</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a><a href="/collections/strength/lower-body-foundation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Lower body foundation</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/deep-squat" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Deep squat</a><a href="/collections/flexibility/flexible-hips" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible hips</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/pistol-squat" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pistol squat</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Knee</span><a href="/collections/joint-movements/knee-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hip</span><a href="/collections/joint-movements/hip-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a><a href="/collections/joint-movements/hip-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Close squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02o.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=ed578ffdaf9adcc227514dd99f9a20ac" href="/exercises/close-squat-e02o" width="320" height="320" data-path="images/exercises/e02o.jpg">Novice</Card>
  <Card title="Deep archer squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02y.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=772871fc1d14b501aacbf8d167aefd9f" href="/exercises/deep-archer-squat-e02y" width="320" height="320" data-path="images/exercises/e02y.jpg">Intermediate</Card>
  <Card title="Jumping deep squat" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05x.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=190cfde162ab43e6e5528df1865822a2" href="/exercises/jumping-deep-squat-e05x" width="320" height="320" data-path="images/exercises/e05x.jpg">Novice</Card>
  <Card title="Back squat" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0h0.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=9d57c03f0fcbdbd8d7e04a8bc53ce412" href="/exercises/back-squat-e0h0" width="320" height="320" data-path="images/exercises/e0h0.jpg">Beginner - Elite</Card>
  <Card title="Goblet squat" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jq.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b4d868661d5f0c1153e273cb36313b34" href="/exercises/goblet-squat-e0jq" width="320" height="320" data-path="images/exercises/e0jq.jpg">Novice</Card>
  <Card title="Kettlebell deck squat" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0k2.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=f8320b53b04a9949353a8c31698740b2" href="/exercises/kettlebell-deck-squat-e0k2" width="320" height="320" data-path="images/exercises/e0k2.jpg">Novice</Card>
  <Card title="Prying goblet squat" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kf.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=f3a36e14265366166cc673a82b1679b9" href="/exercises/prying-goblet-squat-e0kf" width="320" height="320" data-path="images/exercises/e0kf.jpg">Novice</Card>
  <Card title="Squat elbow tap" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0o4.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=4baf0251e3a94476d571607f84617085" href="/exercises/squat-elbow-tap-e0o4" width="320" height="320" data-path="images/exercises/e0o4.jpg">Novice</Card>
  <Card title="Prying squat" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17r.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=2b809c52e1ccbd40687595b94fffee81" href="/exercises/prying-squat-e17r" width="320" height="320" data-path="images/exercises/e17r.jpg">Novice</Card>
  <Card title="Deep squat internal rotation" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17u.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=859051c8f20be07d7f282f6fdfffff45" href="/exercises/deep-squat-internal-rotation-e17u" width="320" height="320" data-path="images/exercises/e17u.jpg">Novice</Card>
  <Card title="Quarter pistol squat" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19q.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=bd82e63ec8f2ebfd72a15673608413aa" href="/exercises/quarter-pistol-squat-e19q" width="320" height="320" data-path="images/exercises/e19q.jpg">Novice</Card>
  <Card title="Quarter pistol squat touchdown" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19s.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=e4639df2afc57f612fdc59e5d0a39eb2" href="/exercises/quarter-pistol-squat-touchdown-e19s" width="320" height="320" data-path="images/exercises/e19s.jpg">Novice</Card>
  <Card title="Slanted quarter pistol squat" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19x.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=3f6ff489f0d551cabd5e9d942507184e" href="/exercises/slanted-quarter-pistol-squat-e19x" width="320" height="320" data-path="images/exercises/e19x.jpg">Novice</Card>
  <Card title="Deck squat" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w012.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=4a4f1be7e5d84bd840c20aef5e8d2cb0" href="/exercises/deck-squat-w012" width="320" height="320" data-path="images/exercises/w012.jpg">Novice</Card>
  <Card title="Basic Squats plus calves" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w022.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=cbc8a3a6703c721562b226bae8510deb" href="/exercises/basic-squats-plus-calves-w022" width="320" height="320" data-path="images/exercises/w022.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Assisted deep squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01o.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=39b731bf32c91c7264e182183d10be0f" href="/exercises/assisted-deep-squat-e01o" width="320" height="320" data-path="images/exercises/e01o.jpg">Beginner</Card>
  <Card title="Half squat" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e049.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=58dfa302461e07526aee0620755ed2ad" href="/exercises/half-squat-e049" width="320" height="320" data-path="images/exercises/e049.jpg">Beginner</Card>
  <Card title="Stability ball wall squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11j.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=455451f45d48f76c1385341316d0d1a8" href="/exercises/stability-ball-wall-squat-e11j" width="320" height="320" data-path="images/exercises/e11j.jpg">Beginner</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Jumping deep squat" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05x.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=190cfde162ab43e6e5528df1865822a2" href="/exercises/jumping-deep-squat-e05x" width="320" height="320" data-path="images/exercises/e05x.jpg">Novice</Card>
  <Card title="Goblet squat" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jq.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b4d868661d5f0c1153e273cb36313b34" href="/exercises/goblet-squat-e0jq" width="320" height="320" data-path="images/exercises/e0jq.jpg">Novice</Card>
  <Card title="Deep squat hold" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xp.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=51fa5128be5146e23af3e1f763e1bea8" href="/exercises/deep-squat-hold-e0xp" width="320" height="320" data-path="images/exercises/e0xp.jpg">Beginner</Card>
  <Card title="Stability ball wall squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11j.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=455451f45d48f76c1385341316d0d1a8" href="/exercises/stability-ball-wall-squat-e11j" width="320" height="320" data-path="images/exercises/e11j.jpg">Beginner</Card>
  <Card title="Cyclist squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11n.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=026dd9531cc6dc6ca023aaf1453deb99" href="/exercises/cyclist-squat-e11n" width="320" height="320" data-path="images/exercises/e11n.jpg">Beginner</Card>
  <Card title="Goblet cyclist squat" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11o.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=f6cebd194e67b2e0585e89c42dd7be3b" href="/exercises/goblet-cyclist-squat-e11o" width="320" height="320" data-path="images/exercises/e11o.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Squat fold" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01k.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=9b4f4c05d70933d1d90d52d34aef16d2" href="/exercises/squat-fold-w01k" width="320" height="320" data-path="images/exercises/w01k.jpg">Novice</Card>
    <Card title="Wide squat good morning" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0zu.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=b2a14d079023e2782d5387c71e67f43f" href="/exercises/wide-squat-good-morning-e0zu" width="320" height="320" data-path="images/exercises/e0zu.jpg">Novice</Card>
    <Card title="Rowing" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1bm.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=7524ef4af6d921cca8789e261b771ad1" href="/exercises/rowing-e1bm" width="320" height="320" data-path="images/exercises/e1bm.jpg">Beginner - Elite</Card>
    <Card title="Squat head to floor" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0o3.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=91bd22e643e6ebbae6286c8177e0b976" href="/exercises/squat-head-to-floor-e0o3" width="320" height="320" data-path="images/exercises/e0o3.jpg">Intermediate</Card>
    <Card title="Dumbbell deck squat" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1aj.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=c6289f88e7d453aa19e3375db8e0f5cd" href="/exercises/dumbbell-deck-squat-e1aj" width="320" height="320" data-path="images/exercises/e1aj.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/deep-squat-e031). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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