Technique
- Squat all the way down and hold that bottom position for time.
Form tips
- Your feet should be flat on the ground (do not let your heels come up).
- Keep your arms in; you can use then to push your knees out and intensify the stretch on the inner thighs.
- Aim to have a straight back.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Flexibility
Calisthenics skills
Progressions
Close squat
Novice
Deep archer squat
Intermediate
Jumping deep squat
Novice
Back squat
Beginner - Elite
Kettlebell deck squat
Novice
Prying goblet squat
Novice
Squat elbow tap
Novice
Prying squat
Novice
Deck squat
Novice
Squat fold
Novice
Half burpee
Novice
Regressions
Assisted deep squat
Beginner
Half squat
Beginner
Variations
Deep squat
Beginner
Jumping deep squat
Novice
Goblet squat
Novice
Stability ball wall squat
Beginner
Cyclist squat
Beginner
Goblet cyclist squat
Novice
View Similar Exercises
View Similar Exercises
Chair pose
Beginner
Wide squat good morning
Novice
Crouching stance
Novice
Elbow-support side angle
Novice
Bow stance
Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.